This may be one of my proudest recipe creations yet. I’m a little excited about this one. It’s so simple and delicious. It has just over 100 calories per serving and less than 2 g of fat! I was able to make 5 servings of tuna salad with only 1/2 tablespoon light mayo in the entire batch! I used a secret ingredient, which is identified below.
This makes an excellent low-calorie lunch or dinner. Here are some ideas:
- Try it with a high fiber tortilla shell or flat bread (There are a few brands out there that have up to 11 g per serving – a great way to bank up fiber for the day. You need 25 grams a day and chances are you don’t get it.) Add your favorite vegetables (lettuce, tomato, alfalfa sprouts would all be good low-calorie options. Wrap it up and enjoy with a small piece of fresh fruit or 1/2 cup cottage cheese.
- Try making a tuna melt. Use whole grain bread, tuna salad, tomato, and sharp cheddar cheese. (With sharp cheddar, a little goes a long way. You could shred a half ounce over the tuna and you won’t sacrifice any flavor but you will save 60 calories and 5 grams of fat – a win/win situation. One ounce is the size of your thumb as an estimate.
Ingredient List
- 2 cans chunk light tuna (no need to bother with albacore tuna – it is more expensive and has a higher mercury content)
- 2 tablespoons relish
- 1/2 tablespoon mayo (I used light, but you are using such a small amount you can also use full fat. )
- 1/2 tablspoon dijon mustard
- 1/2 cup “secret ingredient” plain lowfat yogurt
Drain tuna. Place all ingredients in a bowl and stir to combine. Measure out 5, 1/4 cup servings in a storage container. Lunch for the work week is served!
Nutrition Information (per serving – 1/4 cup)
Calories – 104
Fat – 1.4 g
Carbohydrate – 4 g
Sugar – 3 g
Protein – 18.1 g
Fiber – 0 g (this is why you need the high fiber bread or tortilla)
Filed under: cooking, eating healthy, food, nutrition, recipes
A healthy recipe for tuna salad is a great idea. However I disagree with your comment about using regular tuna. The higher mercury content in albacore won’t hurt unless you consume very large amounts over a long time. Albacore does however have a greater amount of omega-3 fatty acids. A diet high in omega-3 fatty acids helps prevent coronary heart disease. American’s daily intake of omega-3s on average are less than optimal so using an albacore tuna presents as a good opportunity to obtain these life-preserving fatty acids.
I can’t disagree with your comment. Of course, I wrote this before the recent “sushi/mercury” series of stories. I do think people should know that albacore does have more mercury – and also more omega-3s. I think there is a perception that albacore is superior and I don’t think it necessarily. People should go with their preference and budget. I usually mix the two myself. Here’s a great link on tuna nutrients…
http://www.whfoods.com/genpage.php?tname=george&dbid=97
Rebecca
I can’t wait to try this and report back!
This recipe is also excellent with no fat sour cream in case you are out of plain yogurt
Um…what size cans of tuna? 6 oz? 3 oz?
6 ounce cans – the typical deal… thanks for clarifying!
I have to say that I was a little weary to mix tuna and yogurt but this was pretty good.. I put celery, hard-boiled eggs and apple pieces in addition. It was very good!
Glad you liked it… now think of all the other ways you can use yogurt…. chicken salad, salmon salad, salad dressings, smoothies,… yum
I will try this, another healthy option in place of your mayo is this product Grapeseed oil Veganaise, which you can buy in whole foods. It is so good in place of mayo!
Just tried this for the first time. WOW! That is incredible. It was just as good as full fat mayo as the only wet ingredient. This is my new tuna salad recipe. Thanks!
(One note: I used a tablespoon of chopped onion and a tablespoon of chopped green pepper in place of the two tablespoons of relish.)
I have to say I’m disappointed with this recipe. Tuna really isn’t a low cost, low fat option, it may be for humans for one day but the price to the oceans is so high. Tuna is making its way onto the endangered species list! And the mercury content is nothing to scoff at.
I love this site usually. Possible to post another healthy option that would also be healthy for the planet in general?
whine whine whine…..
whining wench is right. leave tuna out of recipe books.
what relish do you use? onion, tomato. beetroot? or is there something that is just called relish?
pickle relish…
Mm! I tried it! It’s great! Delicious! Thanks!
Also I tried it with Miracle whip which is only 45 calories a tablespoon.
I USED SPICY MUSTARD, I HAVE TUNA SALAD WITH TOMATOES, OR AS A SANDWICH AT LEAST 3 TIMES A WEEK.
THANK YOU
mmm… relish sounds like it would be great with tuna… I will be trying that combination very soon, thanks for posting this!