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.
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!
- 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!
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
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
The healthy tuna salad that we make all the time at home for quick lunches! Delicious between toasted bread or wrapped in lettuce.
- 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)
- Drain tuna. Place in a large 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.
*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.