Healthy Tuna Salad Recipe

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)

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47 Responses

  1. 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.

  2. 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

  3. I can’t wait to try this and report back!

  4. This recipe is also excellent with no fat sour cream in case you are out of plain yogurt :)

  5. Um…what size cans of tuna? 6 oz? 3 oz?

  6. 6 ounce cans – the typical deal… thanks for clarifying!

  7. 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!

  8. Glad you liked it… now think of all the other ways you can use yogurt…. chicken salad, salmon salad, salad dressings, smoothies,… yum

  9. 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!

  10. 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.)

    • One other deviation I have recently made to this recipe. Instead of 1/2 tablespoon of mayo, I use a full tablespoon of hummus!

      • HUMMUS! Love it…

  11. 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…..

  12. whining wench is right. leave tuna out of recipe books.

  13. what relish do you use? onion, tomato. beetroot? or is there something that is just called relish?

    • pickle relish…

  14. Mm! I tried it! It’s great! Delicious! Thanks!

  15. Also I tried it with Miracle whip which is only 45 calories a tablespoon.

  16. I USED SPICY MUSTARD, I HAVE TUNA SALAD WITH TOMATOES, OR AS A SANDWICH AT LEAST 3 TIMES A WEEK.
    THANK YOU

  17. mmm… relish sounds like it would be great with tuna… I will be trying that combination very soon, thanks for posting this! :)

  18. Here’s a secret I have…

    I have been using non-fat greek yogurt or sour cream and even have used pureed silken tofu with a little non-dairy fat free mayo for about 18 YEARS now for tuna salad! LOL Glad the rest of the world is catching up. Just joking but back in the day people thought I had lost my mind.

    I also dice up a small red delicious organic apple peeling on, add a few tiny pieces of pecans, and minced fresh sweet onion to mine. Everyone loves it as long as I don’t tell it’s made with yogurt or tofu. Great website. Keep on getting people healthy.

  19. Also, try sprinkling in some curry powder for a different flavor.

  20. That was awesome…how about a vegi twist

    2 Servings

    1 1/2 tablespoons palm sugar 3/4 lime 2 cups green papaya, shredded 6 green beans 1 clove garlic 1 1/2 tablespoons fish sauce 1 tablespoon dried shrimp 2 chili peppers 5 cherry tomatoes 2 tablespoons peanuts, toasted

    papaya can be peeled and shreded using a regular cheese grater with medium to large sized holes. Discard any seeds that got into your bowl. Smash a clove of garlic first. Then add green beans and halved cherry tomatoes. Pound a few times just to bruise the beans and get the juice out of the tomatoes. Add chili peppers and crush them just enough to release the hotness, unless you like your salad really hot. Add the green papaya, dried shrimp, toasted peanuts, fish sauce, lime juice and palm sugar. Use the pestle to push the mixture up in the mortar and the spatula to push it down so that the mixture is mixed well. Add dried shrimp, fish sauce, lime juice and palm sugar to the bowl. Add green papaya and mix well. Serve with sticky rice and a sliver of cabbage, green beans and Thai basil.

  21. Very neat trick. Using the yogurt to bulk up the mayo and dijon. I’ll use that one.

  22. Ah, yogurt for substance and mayo and dijon for taste. I like it a lot!

  23. A great way to have tuna salad, chicken salad, or other similar recipes is to cut an Avocado in half and take the seed out and fill the hole with your tuna salad! I am going to make try this tuna salad this week with an avocado for lunch and will report back how it goes!!

    thanks for the recipe!!

    • Sounds delish — I love avocados!

  24. Sounds delicious. Should squeeze in some lime juice. Lime juice goes well with seafood anyway!

    Cait

    http://www.vietfoodrecipes.com

    • what a great idea — lime juice may go good with a vinegar and olive oil base too, huh?

  25. My boyfriend and I just tried this recipe for the first time last night and we LOVE it!! Tuna melts are a great quick dinner for the two of us since we’re always on the run to his ball games or my races and it is such a delicious and healthy option for me to pack in my lunches for work. Thanks so much for posting!

    Adding your blog to my bookmarks :) This is the first one I’ve read and I’m very impressed. Can’t wait to see what else you have in store!

    • I am SO GLAD you liked it! Feel free to share with peeps. Be sure to also check out http://www.theMEmovement.com – lots more about food, movement, and fun!

  26. Thank you for such a simple, delicious-sounding recipe. I can’t wait to try it!

  27. [...] Salad Recipes From All Over The WorldCinco De Mayo Healthy Fiesta Southwest Tuna Salad RecipeHealthy Tuna Salad Recipe function dropdown_post_js(menuObj) { var i = menuObj.selectedIndex; if(i > 0) { [...]

  28. Hi: Just browsing tuna salad recipes…. curious: has anyone tried leavin the mayo out all together? Maybe just add a little dill pickle juice? Im going sugar free and havent found a sf mayo yet that doesnt have a list of ingredients a mile long.

  29. Any recipe about preparation of my favorite fish is something i consider very interesting to read. I love tuna, salmon, Mackerel, omena and other types of fish. I will therefore try this unique and wonderful tuna recipe you have shared here. I do appreciate the efforts you put in maintaining this blog.

  30. I just searched for healthy tuna salad recipes and this was the first that popped up. I made mine with fat free greek yogurt, ground mustard and no regular mayo. It was delish!!

  31. Could I try this with salmon instead of tuna?

  32. Delicious! I replaced relish with onion and green bell pepper, and didn’t use the mayo. Instead, I just added a tbsp more of plain lowfat yogurt and half tbsp of mustard. Put it on some whole grain bread. Thanks!

  33. Awesome recipe , going to try today !

  34. i am Lebanese and i want to try your recipe Ms. Rebecca but could you please explain to me what does mean relish?

    • Its chopped up pickles. You can leave it out or substitute cucumber, pickle or celery.

  35. […] Healthy Tuna Salad Recipe […]

  36. Dear Rebecca. What can replace mayo to avoid losing the taste? I don`t eat mayo.

    • Hummus, any flavor or greek yogurt, plain or even extra virgin olive oil or tuna packed in oil in the first place :)

  37. What can I use instead of mustard? Not a fan of it?

    • any kind of fresh herbs would work for flavor!

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