While tuna salad sandwiches are a staple in many households, they can sometimes get a bad rap for being unhealthy. However, by using the right ingredients and portion sizes, tuna salad can be a delicious, nutritious dish that's quick and easy to prepare. This blog post will take you through the process of creating a healthy tuna salad from scratch, packed with flavor and beneficial nutrients. Whether you're looking to maintain a balanced diet, enjoy the health benefits of seafood, or are simply in need of a satisfying lunch, this guide is for you.

healthy tuna salad

Benefits of Tuna Salad

Before we dive into the recipe, it's worth discussing why tuna salad is a great addition to your diet. Tuna is a fantastic source of high-quality protein, which is essential for muscle repair and growth. Additionally, tuna is rich in omega-3 fatty acids, known for its heart-healthy benefits and potential to reduce inflammation in the body.

Recipe for a Healthy Tuna Salad


To make a healthy tuna salad, you’ll need:

  • Canned tuna (packed in water for a lower-calorie option)
  • Greek yogurt or avocado for creaminess (as a healthier alternative to mayonnaise)
  • Diced celery for crunch and flavor
  • Lemon juice and zest for a burst of freshness
  • Seasonings such as salt, pepper, and herbs like dill or parsley


  1. Begin by draining the tuna and flaking it into a mixing bowl.
  2. Add 2 tablespoons of Greek yogurt or mashed avocado for every can of tuna. If you prefer a creamier salad, adjust it to taste.
  3. Mix in 1/4 cup of diced celery for crunch and flavor.
  4. Squeeze in the juice of half a lemon and grate a bit of the zest for an extra zing.
  5. Season with a pinch of salt, a grind of black pepper, and any fresh or dried herbs you desire.
  6. Gently fold the ingredients together until everything is well combined.

Variations and Additions

The beauty of tuna salad lies in its versatility. Here are some ways to customize your salad:

  • Add in diced red onion for a slightly sharper flavor.
  • Throw in some capers for a briny touch.
  • Mix in a spoonful of Dijon mustard for a bit of heat.
  • Consider adding sliced cherry tomatoes for a pop of color and sweetness.

For a vegetarian twist, substitute the tuna with chickpeas for a protein-packed, plant-based alternative.

Nutritional Value and Health Benefits

In terms of nutritional value, a serving of this healthy tuna salad recipe clocks in at around:

  • 200 calories
  • 24 grams of protein
  • 5 grams of fat
  • 15 grams of carbohydrates

This nutritional breakdown makes it a satisfying and balanced meal. The protein content helps keep you full, the moderate fat content is heart-healthy, and the carbs come primarily from vegetables, providing you with essential vitamins and minerals.

For those following a specific diet, this tuna salad recipe can be easily adapted. It's naturally low in carbohydrates and can be made keto-friendly by adjusting the portion of added vegetables and using mayonnaise with no added sugars.

Tuna salad is a testament to the fact that healthy food can be both nutritious and delicious. With the right recipe and added ingredients, it can fit into any diet plan. For those on the go or looking to spruce up their workday meals, it's an ideal choice. I encourage you to give this healthy tuna salad recipe a try and experience all of the positive flavors and benefits it has to offer.

Post a Comment

Previous Post Next Post