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    Hummusapien » Recipes » Salads » The Best Healthy Tuna Salad

    ★★★★★ from 20 reviews

    The Best Healthy Tuna Salad

    Published Apr 4, 2022 · Modified Oct 31, 2022 · by Alexis Joseph · 43 Comments

    Jump to Recipe

    Our favorite Healthy Tuna Salad packed with veggies that we make all the time at home for quick lunches! Delicious between toasted bread or wrapped in lettuce.

    tuna sandwich on bread with knife on board

    Who else is beyond obsessed with tuna? I always have been. And I always will. Tuna Pasta Salad, anyone?!

    I know tuna is somewhat polarizing. As is mayo. But I have an important question!

    Who else has had the pleasure of experiencing Nordstrom Cafe's tuna fish sandwich with kettle chips and the best pickle circa 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. Almost as good as the ripped Abercrombie jean skirt I simply had to have on my pre-teen bod. Glory days!

    Key ingredients

    • Canned tuna: I like albacore tuna packed in water. It's less fishy tasting and since we're draining it, I don't find oil-packed necessary.
    • 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: 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!
    up close bowl of tuna salad ingredients

    Is tuna salad healthy?

    Yes, this dietitian is here to say a healthy tuna salad recipe is possible! Like my Healthy Tuna Noodle Casserole, this recipe uses much less mayo and more veggies than classic tuna for a much healthier version that still tastes amazing.

    It's also pretty customizable.  Not feeling bell pepper? Omit it or use grated carrot instead. No sauerkraut? Try chopped pickles.

    • Start with high-quality tuna. My favorite is Wild Planet albacore tuna. More on that below. Quality ingredients bring the best flavor!
    • Add sauerkraut + lots of veggies. Flavor and crunch! Sauerkraut is key here. One day I had the bright idea to put it in tuna for moisture, texture and nutrition. Sauerkraut is fermented, meaning it's super good for your gut!
    • Add a dash of quality mayo and Dijon. For creaminess and moisture! This healthy tuna has amazing tanginess and moisture with just a little mayo. I like to use a couple spoonfuls for that classic flavor. A little goes a long way.
    open face tuna sandwich on wooden cutting board

    Can I make tuna without mayo?

    Yep! Simply use Greek yogurt instead. I like full fat for the best flavor.

    How long does tuna salad last in the fridge?

    This recipe will stay good for up to 5 days in the refrigerator in an air-tight container. Awesome for meal prep!

    What canned tuna is sustainable?

    I love Wild Planet albacore tuna, which we buy in 5-packs at Costco. It’s pole and line caught in the northern Pacific Ocean or off coastal New Zealand, maintaining natural fish populations and preserving the local oceanic habitats. It contains no added oil, water, or fillers.

    Safe Catch is another excellent choice, which has the lowest mercury of any brand. The Monterey Bay Aquarium Seafood Watch is my favorite resource when it comes to science-based recommendations for ocean-friendly seafood choices.

    If you're on a budget, simple opt for albacore tuna packed in water.

    Tis the season of making the most of our pantry staples! You could even make a tuna fish salad, like with actual lettuce, if you're feeling extra special.

    white bowl of tuna salad with spoon

    Fun serving ideas

    Tuna salad is pretty amazing on toasted broad or by the spoonful but wait, there's more! You can serve it...

    • in a ripe pitted avocado half
    • as a melt in a red bell pepper with cheddar cheese
    • over mixed greens or romaine with feta cheese
    • with mashed hard boiled eggs mixed in
    • in a wrap with hummus and mixed greens
    • tossed with pasta for tuna pasta salad
    • with chickpeas and veggies like this chickpea tuna salad

    More easy lunch recipes

    • Chickpea salad sandwiches
    • Vegan meatball subs
    • Curried chickpea salad
    • Easy vegan black bean burgers
    Print
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    Healthy Tuna Salad Recipe

    ★★★★★ 5 from 20 reviews
    • Author: Alexis Joseph
    • Prep Time: 15 min
    • Total Time: 15 minutes
    • Yield: 5 servings 1x
    • Category: Main Meals
    • Method: No-Cook
    • Cuisine: American
    • Diet: Gluten Free
    Print Recipe
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    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

    Units Scale
    • 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

    1. 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!
    2. 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.

    Keywords: healthy tuna salad

    Did you make this recipe?

    Tag @hummusapien on Instagram. I love sharing what you make!

    Recipe by Alexis Joseph of Hummusapien™. Photos by Eat Love Eats. 

    About Alexis Joseph

    Oh HEY there! I'm Alexis Joseph, food writer, blogger, Registered Dietitian Nutritionist (RDN), new mama, and co-founder of local restaurant group, Alchemy. I use my passion for cooking and wellness as fuel to help others ignite a more freeing and happy relationship with food. Learn more about Alexis!

    5 Secrets to Delish, Healthy Lunches

    Reader Interactions

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      Recipe rating ★☆ ★☆ ★☆ ★☆ ★☆

    1. Heidi says

      April 11, 2022 at 3:53 pm

      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!!!

      ★★★★★

      Reply
      • Alexis Joseph says

        April 14, 2022 at 9:07 pm

        Toddler approved?! Heck yes!

        Reply
    2. Robin says

      February 23, 2022 at 10:16 pm

      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 🙂

      ★★★★★

      Reply
      • Alexis Joseph says

        February 24, 2022 at 11:48 pm

        Awww this is the best Robin!! It tastes NOTHING like sauerkraut, right?! Just great acid! So glad you loved this recipe.

        Reply
    3. Julie says

      January 09, 2021 at 4:33 pm

      Absolutely delicious!

      ★★★★★

      Reply
      • Alexis Joseph says

        January 11, 2021 at 4:15 pm

        Thanks so much, Julie!

        Reply
    4. Allison says

      August 11, 2020 at 6:06 pm

      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!

      ★★★★★

      Reply
      • Alexis Joseph says

        August 11, 2020 at 7:20 pm

        So good to know it works with Greek yogurt! Thanks for the note, Allison 🙂

        Reply
    5. Herpezine says

      July 03, 2020 at 3:12 pm

      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!

      ★★★★★

      Reply
      • Alexis Joseph says

        July 07, 2020 at 12:35 pm

        Heck yes! Thanks so much for the review!

        Reply
    6. Lauren says

      May 15, 2020 at 9:35 pm

      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.

      ★★★★★

      Reply
      • Alexis Joseph says

        May 18, 2020 at 2:09 pm

        Horseradish pickles OMG...yum!! I'm so glad you're loving it! This comment made my day 🙂 Love the chickpea variation, too!

        Reply
    7. Kimberly says

      May 13, 2020 at 3:28 pm

      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.

      Reply
      • Alexis Joseph says

        May 14, 2020 at 1:09 pm

        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

        Reply
    8. Madi says

      May 05, 2020 at 2:29 pm

      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

      ★★★★★

      Reply
      • Alexis Joseph says

        May 05, 2020 at 7:20 pm

        Mmmm love that! Thanks so much for reviewing, Madi!

        Reply
    9. Rylee Beck says

      April 30, 2020 at 5:20 pm

      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.

      ★★★★★

      Reply
      • Alexis Joseph says

        April 30, 2020 at 9:24 pm

        Love that you made it your own! Thanks, Rylee 🙂

        Reply
    10. Jenny says

      April 18, 2020 at 11:21 pm

      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!

      ★★★★★

      Reply
      • Alexis Joseph says

        April 19, 2020 at 9:53 pm

        That is SO smart. I love pickles in tuna!!!

        Reply
    11. Molly says

      April 15, 2020 at 9:22 pm

      My husband and I LOVE this recipe. I make a big batch and we have it for lunch and easy dinners through the week.

      ★★★★★

      Reply
    12. Christina says

      April 11, 2020 at 6:03 pm

      This recipe is so delicious and easy to make. It’s my new go-to lunch recipe.

      ★★★★★

      Reply
      • Alexis Joseph says

        April 12, 2020 at 6:51 pm

        Wahooo thanks, friend!

        Reply
    13. Christiane Varga says

      April 10, 2020 at 2:09 pm

      LOVE, LOVE, LOVE this recipe. Kimchi was the perfect substitute for sauerkraut.

      ★★★★★

      Reply
      • Alexis Joseph says

        April 13, 2020 at 3:18 pm

        Yayyy!!! You da best, Christiane 🙂 Keep up the good cooking.

        Reply
    14. Nikki says

      April 08, 2020 at 8:16 pm

      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!

      ★★★★★

      Reply
      • Alexis Joseph says

        April 10, 2020 at 4:03 pm

        YAY!! Also...the hubs! So cute.

        Reply
    15. Jenny says

      April 08, 2020 at 12:48 am

      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!

      ★★★★★

      Reply
      • Alexis Joseph says

        April 10, 2020 at 4:03 pm

        Wahooo!! Isn't kraut so magical? Thanks a ton for reviewing, Jenny 🙂

        Reply
    16. Candace says

      April 06, 2020 at 10:27 pm

      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!

      ★★★★★

      Reply
      • Alexis Joseph says

        April 07, 2020 at 4:58 pm

        Thanks, Candace! Yes, you can definitely make it at the beginning of the week and eat it throughout the week. It sits well!

        Reply
    17. Dana says

      April 05, 2020 at 10:16 pm

      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!

      ★★★★★

      Reply
      • Alexis Joseph says

        April 13, 2020 at 3:20 pm

        Isn't it so weirdly good? You made my day!

        Reply
    18. Meg says

      April 03, 2020 at 1:18 am

      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!

      ★★★★★

      Reply
      • Alexis Joseph says

        April 03, 2020 at 2:14 pm

        How wonderful! So glad the yogurt sub worked. Great idea!

        Reply
    19. Nia Margalho says

      March 31, 2020 at 5:14 pm

      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!

      ★★★★★

      Reply
    20. gourmand says

      March 31, 2020 at 12:03 pm

      wow! its looking so tasty and great tips you shared to make it at home.

      ★★★★★

      Reply
    21. Allison says

      March 25, 2020 at 3:30 pm

      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.

      Reply
    22. Heather K says

      March 24, 2020 at 10:30 pm

      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.

      Reply
    23. Tara says

      March 24, 2020 at 2:56 pm

      This is such a great recipe ! It’s so easy to make and there is always plenty for several days of lunches!! Easily a part of my weekly routine!

      ★★★★★

      Reply
      • Alexis Joseph says

        March 25, 2020 at 7:07 pm

        Thank you tons, Tara!

        Reply
    24. Michelle Dobbins says

      March 24, 2020 at 12:51 pm

      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!!

      Reply
      • Alexis Joseph says

        March 25, 2020 at 7:08 pm

        You're so kind, thank you Michelle. I am definitely doing that. Sending love your way!

        Reply

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