Our favorite Healthy Tuna Salad packed with veggies that we make all the time at home for quick and easy meal prep lunches! Delicious between toasted bread, on cucumber slices, or wrapped in lettuce.
Who is obsessed with tuna? Me! Tuna Pasta Salad or Apple Tuna Salad, anyone?!
I know tuna (and mayo) are polarizing. But who else had the pleasure of eating Nordstrom Cafe's tuna sandwich with kettle chips and the best pickle in 2002? Truly a 90's child dream.
I have vivid memories of birthday shopping at Beachwood Place with my grandma. No trip was complete without a lunch stop at Nordstrom!
Ingredients
- Canned tuna: I like albacore or skipjack tuna (lower in Mercury) packed in water. It's less fishy tasting and since we're draining it, I don't find oil-packed necessary. I usually use sustainable Wild Planet tuna, which we buy in 5-packs at Costco. It’s pole and line caught (helping maintain natural fish populations and preserving the local habitats) and has no added oil, water, or fillers.
- Onion: For classic zing and crunch. White, yellow or red onion all work. Just make sure it's finely chopped.
- Veggies: I love bell pepper and celery for crunch, color, and extra nutrients!
- Sauerkraut: Thus gut-healthy ingredient adds the most amazing tang and moisture without needing a bunch of mayo. you could also use chopped dill pickles with some pickle juice.
- Mayonnaise: I like avocado oil mayonnaise. We're only using 2 tablespoons and relying on moisture and flavor from some other ingredients.
- Dijon: For a nice punch of acid, moisture and flavor to bring everything together.
- Dill: Similar to my Salmon Salad, I'm partial to a handful of fresh dill or a pinch of dried in tuna, but this can easily be left out.
- Salt and pepper: To taste!
Substitutions
This healthy tuna salad recipe is pretty customizable.
- Veggies: Not feeling bell pepper or celery? Omit it or use grated carrot instead.
- No sauerkraut: Try chopped dill pickles.
- No mayo: I've tested this recipe with 2 tbsp full fat Greek yogurt and a splash of olive oil and it's delish!
How to make (step by step)
Place all ingredients in a mixing bowl.
Mix to combine and season to taste with salt and pepper.
What makes this healthy
As a registered dietitian, I appreciate that this recipe uses much less mayo and more veggies than classic tuna for a healthier version with less fat that still tastes amazing.
More health benefits:
- A excellent source of protein, plus it's inexpensive and shelf-stable (hello, accessibility!)
- Packed with energizing B vitamins
- Contains omega-3 fatty acids, vitamins A, B, and D as well as selenium, iron, phosphorus
- Sauerkraut is fermented, meaning it's super good for your gut!
Can I make tuna without mayo?
Yep! Simply use Greek yogurt instead. I like full fat for the best flavor.
How to serve
- in a whole grain wrap or on bread with extra Dijon and mixed greens (chips on the side!)
- in a ripe, pitted avocado half
- with chickpeas and veggies like this chickpea tuna salad
- as a tuna melt in a red bell pepper with cheddar cheese
- over salad mixed greens or romaine with feta cheese
- with mashed hard boiled eggs mixed in
Storage tips
This recipe will stay good for up to 5 days in the refrigerator in an air-tight container. Awesome for meal prep!
Don't forget to leave a star rating and comment letting me know you made these! I'm so grateful for your feedback always.
Print
Quick Healthy Tuna Salad (packed with veggies!)
- Prep Time: 15 min
- Total Time: 15 minutes
- Yield: 5 servings 1x
- Category: Main Meals
- Method: No-Cook
- Cuisine: American
- Diet: Gluten Free
Description
The healthy tuna salad that we make all the time at home for quick lunches! Delicious between toasted bread or wrapped in lettuce.
Ingredients
- 2-5oz cans tuna
- ½ cup sauerkraut*
- 2 tbsp quality mayonnaise (or full fat Greek yogurt)
- 1 tbsp finely chopped dill (optional, I used freeze-dried dill)
- ⅓ cup finely chopped bell pepper
- ⅓ cup finely chopped onion
- ⅓ cup finely chopped celery
- 2 tbsp Dijon mustard
- ½ tsp freshly ground black pepper
- ¼ tsp kosher salt (optional depending on how salty your sauerkraut is, taste before adding)
Instructions
- Drain tuna. Place in a large mixing bowl and flake with a fork. Add the rest of the ingredients and mash together with a fork. Taste and adjust seasoning as needed. Sometimes I add a sprinkle of garlic powder!
- Serve between two slices of toasted bread with lettuce.
Notes
*If you don't have sauerkraut, you can use finely chopped pickles plus some of the pickle liquid.
Recipe by Alexis Joseph of Hummusapien™. Photos by Eat Love Eats.
Taby says
I LOVE sourkraut and I’m trying to eat more probiotics and this is such a great way to get some protein plus the probiotics in. Love the bell peppers as well. I quick pickled my onion with ACV and that was super yummy too. Thanks for a great recipe!
Alexis Joseph says
I must say I agree 🙂 Thank you for your thoughtful review, Taby! The quick pickle idea is genius.
jasmine says
Tasty & simple! I've been trying to find more ways to incorporate sauerkraut into my diet - this recipe is a keeper.
Alexis Joseph says
Love it, thanks Jasmine!
Natalie says
I used Ithaca garlic hummus instead of Mayo😏 awesome recipe, thank you! I use a lot of your recipes but had to leave a comment for this one. Looking forward to my lunches this week
Alexis Joseph says
I love that that worked, thanks so much for letting me know, Natalie!
Brianna Hunt says
I was so skeptical about the sauerkraut, to the point that i was like “I’ll just add more celery”. But then i thought everything from this page has been amazing so I went for it and it did not disappoint!
It doesn’t call for it directly in the recipe but i added garlic powder and onion powder to my liking. Perfect lunch!
Alexis Joseph says
Amazing, thanks so much Brianna! You made my day! Let me know what I can do to make it a 5-star recipe 🙂
Heidi says
This was amazing! I made this for my toddler and I. He has been a little picky recently but he slammed it!!! The sauerkraut mixed in was amazing!!!
Alexis Joseph says
Toddler approved?! Heck yes!
Robin says
SO... truth be told, I'm not a fan of Sauerkraut, even though I'm half German ~ lol
I buy it once a year to take one bite for GOOD luck on New Years Day and hubby usually will eat the rest over hot dogs.
Well, I had some left over this year and thought, WHY not just try this recipe. Has Alexis ever posted anything that isn't good ?!?!? This is a game changer and glad I trusted her. This is so good, please make it even if you don't like Sauerkraut 🙂
Alexis Joseph says
Awww this is the best Robin!! It tastes NOTHING like sauerkraut, right?! Just great acid! So glad you loved this recipe.
Julie says
Absolutely delicious!
Alexis Joseph says
Thanks so much, Julie!
Allison says
This is the best tuna salad I have ever had. The sauerkraut is a game changer. Of note, I have an aversion to mayo and replaced it with Greek yogurt. It turned out fabulously!
Alexis Joseph says
So good to know it works with Greek yogurt! Thanks for the note, Allison 🙂
Herpezine says
As both a sandwich lover and a tuna lover, I highly approve of this! This is really a must-try recipe! I'd like to try and remake this tomorrow!
Alexis Joseph says
Heck yes! Thanks so much for the review!
Lauren says
I’ve made this twice now, and have subbed a few ingredients just based on what I have in my kitchen. The first time I made it as suggested but subbed some horseradish pickles for the sauerkraut. It was SO good, I ate it over the weekend last weekend and I almost ate two sandwiches in a row before I stopped myself. I made it again today so have lunches for this weekend, and I used chickpeas rather than tuna and the pickles again. I don’t think I can eat another tuna salad without comparing it to this salad, as this is the best I’ve ever made/had. This is becoming a staple in recipe book.
Alexis Joseph says
Horseradish pickles OMG...yum!! I'm so glad you're loving it! This comment made my day 🙂 Love the chickpea variation, too!
Kimberly says
This is such a weird time - people are either super productive or super unproductive. I’m right there with you. It’s almost like I don’t know what to do with myself. So much I can do, but the desire is not there. So weird. Thanks for sharing your feelings right now. “Pain is not a competition.” Thanks for the reminder.
Alexis Joseph says
SO well said. It's important to honor our feelings for what they are in this time--feelings. There's not always a clear reason behind them, and that's ok. <3
Madi says
This is so good. I love the sauerkraut addition. I left out the celery because I didn't have any on hand but it's still delicious on some toasted bread with cucumbers
Alexis Joseph says
Mmmm love that! Thanks so much for reviewing, Madi!
Rylee Beck says
SO delicious, will definitely be making again. The particular sauerkraut I bought was very bitter, so I added 1-2 tablespoons of honey to tone it down. It was perfection.
Alexis Joseph says
Love that you made it your own! Thanks, Rylee 🙂
Jenny says
Delish! I didn’t have dill or celery on hand so i used chopped dill pickles for the dill flavor and crunch. Call me crazy but it tastes like a burger!
Alexis Joseph says
That is SO smart. I love pickles in tuna!!!
Molly says
My husband and I LOVE this recipe. I make a big batch and we have it for lunch and easy dinners through the week.
Christina says
This recipe is so delicious and easy to make. It’s my new go-to lunch recipe.
Alexis Joseph says
Wahooo thanks, friend!
Christiane Varga says
LOVE, LOVE, LOVE this recipe. Kimchi was the perfect substitute for sauerkraut.
Alexis Joseph says
Yayyy!!! You da best, Christiane 🙂 Keep up the good cooking.
Nikki says
LOVE this recipe!! I made a double and used it for tuna melts TWICE for me and the hubs and he devoured it both times!!! This will become a staple in my home!
Alexis Joseph says
YAY!! Also...the hubs! So cute.
Jenny says
This is amazing! I've been meaning to make it for a week and just had it for lunch today. We don't have any dill on hand and, but it was delicious even without. I would have never thought to put kraut in tuna salad, but now I'm excited to try it in egg salad as well. Thanks for another healthy, tasty recipe!
Alexis Joseph says
Wahooo!! Isn't kraut so magical? Thanks a ton for reviewing, Jenny 🙂
Candace says
Made this twice last week and it's awesome! I love it on toasted English muffins. I do have a question though, do you have experience prepping this earlier in the week and eating it through the week? I want to prep a big batch but I have only made and eaten it fresh and I don't know how it will hold up. Thanks!
Alexis Joseph says
Thanks, Candace! Yes, you can definitely make it at the beginning of the week and eat it throughout the week. It sits well!
Dana says
Wow this Tuna Salad is amazing. I never would have thought to add sauerkraut but it really does MAKE this recipe. I had it between two slices of gluten free bread and loved it. My fiancé who normally doesn’t like tuna salad tried it and loved it. Thanks for the amazing recipe!
Alexis Joseph says
Isn't it so weirdly good? You made my day!
Meg says
I make tuna salad all the time & have been meaning to try this spin - I finally remembered to buy 'kraut this week & am so mad it took me so long! I used full-fat greek yogurt instead of the mayo & omitted the dill & it was fabulous! Will be my new go-to. Can't wait to try it with different flavored sauerkrauts. Thanks Alexis!
Alexis Joseph says
How wonderful! So glad the yogurt sub worked. Great idea!
Nia Margalho says
Hummusapien, thanks for changing my life. Thanks to this blog, I managed to lose weight and learned to be happy again! In addition to this blog I also found something that helped me a lot on my journey, I hope it will also help other people in the same situation - https://bit.ly/loseweightwithoutexercise2020.
Thank you so much for the teaching!
gourmand says
wow! its looking so tasty and great tips you shared to make it at home.
Alexis Joseph says
Thank you tons, Tara!
Allison says
Thank you for being so open with us, Alexis. You are experiencing a lot of routine and expectation changes that cannot be easy to process. I am currently pregnant and working remotely for what my Company said is initially is a month, but I suspect it will be much longer. I have felt a great deal of calm as a lot of friends (some I talk to often, some I don't) and family have been checking in on and offering emotional support to me and baby. Somehow it feels like I do not have to worry as much as those around me are offering to do it for me. I hope people around you are able to offer the same.
Heather K says
I’m so sorry you are going through a lot of hard situations, all at the same time. I truly hope you are able to find some peace while weathering this ‘storm.’ I cant wait to hear all about your re-openings soon and see beautiful wedding pictures, as well.
Michelle Dobbins says
You are such an inspiration - thank you for all you're doing for everyone, your readers and staff and I'm sure your family and friends. Please take care of yourself and know people are thinking of you!!
Alexis Joseph says
You're so kind, thank you Michelle. I am definitely doing that. Sending love your way!