Are you tired of the same old tuna snacks and exploring how to add more protein-rich, nutritious, and easy-to-make dishes? Tuna fish salad recipes are the best snack choice for anyone looking to balance flavour, health, and convenience.
Offering high omega-3 acids, lean protein, vitamin D and selenium, canned tuna is a versatile staple that can be added to wholesome meals. But what mixes well with canned tuna, and how can you create satisfying and healthy recipes? From creamy classics to Mediterranean-inspired and lighter, mayo-free options, the key lies in pairing tuna with the right ingredients like fresh vegetables, healthy fats, herbs, and zesty dressings.
This blog explores the seven best tuna fish salad recipes that are beneficial for your weight loss, heart health, or simply a quick, flavorful meal with easy, customisable ideas that make canned tuna the perfect choice in your kitchen!
Table Of Contents
1. 7 Healthy Tuna Fish Salad Recipes
2. What Do You Mix With Canned Tuna?
3. What Does Tuna Salad Contain?
4. Is Tuna Salad Good Or Bad For You?
5. The Final Say
6. FAQs
7. References
7 Healthy Tuna Fish Salad Recipes
Try these seven healthy tuna fish salad recipes with flavour and nutrition using the right ingredients like Greek yoghurt, avocado, and fresh vegetables to create a satisfying meal:
1. Creamy Tuna Fish Salad Recipe
This salad offers high lean protein and healthy fats, helping muscle recovery and keeping you full for longer. Mayonnaise's creamy texture and crunchy celery enhance the taste while adding fibre for improved digestion. Red onions provide antioxidants that support immunity, and lemon juice boosts vitamin C. These nutrients make it one of the most delicious 30-gram protein meals for a quick, low-carb, and satisfying meal.
Ingredients:
- Tuna (canned in water) - 2 cups
- Mayonnaise - 1/4 cup (try making your healthy version; check these homemade mayonnaise recipes)
- Celery (finely chopped) - 1/2 cup
- Red onion (diced) - 1/4 cup
- Lemon juice - 1 tbsp
- Salt and pepper - to taste
Steps To Make This Tuna Fish Salad Recipe:
1. Open the tuna can, drain the water, and transfer the tuna to a medium-type mixing bowl (2 minutes).
2. Add mayonnaise, chopped celery, and diced red onion to the bowl. Then, gently mix all ingredients until they are evenly coated and combined (3-4 minutes).
3. Squeeze fresh lemon juice over the mixture and season with salt plus pepper to taste. Mix again lightly (1-2 minutes).
4. Cover and refrigerate the salad for 15-20 minutes to let the flavours meld together.
5. Serve chilled as a side dish, sandwich filling, or on lettuce leaves.
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2. Parsley-Dill Tuna Fish Salad Recipe
Benefits: Combining tuna with parsley and dill creates a nutrient-dense, low-calorie dish rich in omega-3 fatty acids, antioxidants, and anti-inflammatory properties. The herbs add a refreshing flavour while promoting heart health and reducing bloating.
Ingredients:
- Tuna (canned in olive oil) - 2 cups
- Parsley (chopped) - 1/4 cup
- Dill (chopped) - 2 tbsp
- Lemon juice - 1 tbsp
- Olive oil - 1 tbsp
- Salt and pepper - to taste
Steps To Make This Tuna Fish Salad Recipe:
1. Drain the canned tuna, leaving a bit of olive oil for flavour, and transfer it to a bowl (2 minutes).
2. Finely chop parsley and dill, then add them to the bowl (2 minutes).
3. Drizzle olive oil and freshly squeezed lemon juice over the mixture. Stir gently to combine the herbs and tuna evenly (2-3 minutes).
4. Sprinkle salt and pepper to taste, mix once more, and serve immediately or refrigerate for 10 minutes to enhance the flavours.
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3. Tuna Fish Salad Recipe With Egg
This recipe combines the best foods for height growth, like protein-rich tuna and hard-boiled eggs, making it a high-energy, nutrient-packed meal. It aids muscle recovery, provides essential amino acids, and enhances satiety. Dijon mustard adds a tangy kick, while green onions provide vitamins and a fresh crunch, making this salad ideal for a balanced diet.
Ingredients:
- Tuna (canned) - 2 cups
- Hard-boiled eggs (chopped) - 2
- Mayonnaise - 3 tbsp
- Dijon mustard - 1 tsp
- Green onions (sliced) - 1/4 cup
- Salt and pepper - to taste
Steps To Make This Tuna Fish Salad Recipe:
1. Open and drain the canned tuna, then transfer it to a mixing bowl. Mash it lightly with a fork to break up the chunks (2 minutes).
2. Peel and chop the hard-boiled eggs, then add them to the bowl (2 minutes).
3. Mix in mayonnaise, Dijon mustard, and sliced green onions until well incorporated (3 minutes).
4. Season the salad with salt plus pepper to taste.
5. Serve as a sandwich filling, with crackers, or on top of lettuce leaves.
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4. Tuna Fish Salad Without Mayo Or Yoghurt
This light salad eliminates heavy dressings, relying on olive oil and lemon juice for healthy fats and flavour, making it one of the healthy meal ideas for weight loss. The fresh vegetables add hydration, vitamins, plus crunch, while tuna provides high-quality protein and omega-3s. It's a clean, refreshing meal ideal for heart health and weight management.
Ingredients:
- Tuna (canned in water) - 2 cups
- Olive oil - 2 tbsp
- Cucumber (diced) - 1/2 cup
- Cherry tomatoes (halved) - 1/2 cup
- Red onion (diced) - 1/4 cup
- Lemon juice - 1 tbsp
- Salt and pepper - to taste
Steps To Make This Tuna Fish Salad Recipe:
1. Drain the tuna and transfer it to a bowl. Break it into smaller tuna pieces with a fork (2 minutes).
2. Dice the cucumber, halve the cherry tomatoes, and finely chop the red onion. Add them to the bowl (3 minutes).
3. Drizzle olive oil plus fresh lemon juice over the mixture. Mix everything gently until evenly coated (2 minutes).
4. Season with salt and pepper, toss lightly and serve immediately as a light, nutrient-rich meal.
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5. Bold Mediterranean Tuna Salad
This salad offers popular Mediterranean flavours, combining omega-3-rich tuna, heart-healthy olives, and calcium-packed feta cheese. Fresh veggies provide antioxidants and fibre, supporting heart health and digestion. It’s flavorful, satisfying, and perfect for a nutrient-dense meal or snack.
Ingredients:
- Tuna (canned in olive oil) - 2 cups
- Kalamata olives (sliced) - 1/4 cup
- Feta cheese (crumbled) - 1/4 cup
- Cucumber (chopped) - 1/2 cup
- Cherry tomatoes (halved) - 1/2 cup
- Red onion (diced) - 1/4 cup
- Lemon juice - 1 tbsp
- Salt and pepper - to taste
Steps To Make This Tuna Fish Salad Recipe:
1. Drain the tuna slightly, keeping some olive oil for flavour, and place it in a mixing bowl (2 minutes).
2. Add sliced Kalamata olives, crumbled feta cheese, and chopped cucumber to the bowl (3 minutes).
3. Add halved cherry tomatoes and diced red onion. Toss gently to combine (2 minutes).
4. Drizzle with lemon juice, sprinkle salt and pepper, and toss once more before serving chilled or at room temperature.
Also Read: 20 Healthy Dinner Ideas With The Best Food Choices & Tips To Eat!
6. Honey Garlic Tuna Fish Salad Recipe
This salad balances honey's sweetness with garlic's hard flavour, providing antioxidants and immune-boosting properties to a high-protein diet. Tuna adds lean protein and omega-3s, while cucumber enhances hydration and fibre intake. It’s a flavorful, health-packed dish for boosting energy and wellness.
Ingredients:
- Tuna (canned) - 2 cups
- Garlic (minced) - 1 clove
- Honey - 1 tbsp
- Lemon juice - 1 tbsp
- Olive oil - 1 tbsp
- Cucumber (chopped) - 1/2 cup
- Salt and pepper - to taste
Steps To Make This Tuna Fish Salad Recipe:
1. Open and drain the tuna, then transfer it to a mixing bowl (2 minutes).
2. In a small bowl, mix minced garlic, honey, olive oil, and lemon juice to create a dressing (3 minutes).
3. Pour the dressing over the fresh tuna and add chopped cucumber. Mix gently to coat evenly (3 minutes).
4. Season with salt and pepper, toss lightly and serve chilled.
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7. Cucumber Avocado Tuna Fish Salad
This salad is loaded with omega-3s from tuna and monounsaturated fats from avocado. It supports brain health, glowing skin, and healthy cholesterol. The cucumber adds crunch and hydration, making this dish both refreshing and nutrient-dense.
Ingredients:
- Tuna (canned in water) - 2 cups
- Avocado (diced) - 1 large
- Cucumber (sliced) - 1/2 cup
- Lemon juice - 1 tbsp
- Olive oil - 1 tbsp
- Salt and pepper - to taste
Steps To Make This Tuna Fish Salad Recipe:
1. Drain the tuna and transfer it to a mixing bowl. Flake it lightly with a fork (2 minutes).
2. Dice the avocado and slice the cucumber, then add them to the bowl (3 minutes).
3. Drizzle with olive oil plus fresh lemon juice, then toss gently to combine all ingredients (2 minutes).
4. Season with salt plus black pepper to taste. Serve immediately to retain the avocado’s freshness.
Also Read: 10 Low-Calorie Meal Prep Lunch Recipes For Weight Loss
What Do You Mix With Canned Tuna?
Consider these healthy ingredients you can mix with canned tuna to create delicious tuna salad:
1. Try Canned Tuna With Fresh Veggies
Canned tuna is a versatile protein that can be made with fresh vegetables. Consider these classic choices that add texture and flavour to your tuna fish salad recipe:
- Celery, Red Onion, Cucumber And Bell Pepper: These crunchy veggies add fibre, vitamins, and minerals and promote digestion.
- Water Chestnuts: A unique addition that provides a crisp texture.
- Avocados: These provide healthy fats, fibre, and potassium to lower cholesterol and blood pressure.
- Radishes: These peppery root vegetables are low in calories and rich in antioxidants to protect your cells from damage.
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2. A Fruity Twist On Canned Tuna
Who says tuna salad can't be sweet? Adding a touch of Sweet and tart fruits can enhance your easy and healthy fruit salad recipes, especially with tuna fish for better nutrition level:
- Apple And pear: These fruits offer fibre, vitamins, and antioxidants that regulate blood sugar and promote heart health.
- Raisins: A chewy and sweet addition that pairs well with the savoury tuna.
- Dried Cranberries and Pineapple: These fruits add sweetness, offering high antioxidants and can boost your immune system.
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3. Spicing Up Canned Tuna
Herbs and spices can take your tuna salad from ordinary to extraordinary. For a kick of heat, try adding these ingredients to enhance the overall taste:
- Dill, Parsley, Basil, And Chives: These fresh herbs add flavour and aroma and offer antioxidants and vitamins.
- Dijon Mustard, Hot Sauce: These condiments add a spicy kick and help stimulate digestion.
- Black Pepper And salt: These seasonings enhance the flavour and give anti-inflammatory properties.
- Cottage Cheese: A lower-fat alternative to mayonnaise that adds protein and creaminess.
- Lemon And Lime Juice: These citrus juices add a tangy flavour and boost your immune system.
- Pickled Red Onions: A tangy and flavorful addition that can brighten up your tuna salad.
- Cilantro: A fresh and fragrant herb that can add a bright flavour to your tuna salad.
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4. Creative Additions To Canned Tuna
Beyond the traditional ingredients, try adding these other options to your tuna fish salad recipe for a chef-style recipe:
- Greek Yoghurt: A healthier alternative to mayonnaise, Greek yoghurt is lower in calories plus fat and higher in protein.
- Mayonnaise: While higher in calories and fat, mayonnaise can add richness and creaminess to your tuna salad.
- Hard-Boiled Eggs: Eggs are a good source of protein, which can help keep you feeling full and satisfied.
- Capers, Olives, And Pickles: These briny ingredients add flavour and texture to your tuna salad. They are also low in calories and high in antioxidants.
Also Read: Grilled Chicken For Weight Loss: 3 Delicious Recipes And Benefits For A Healthier You
Is Tuna Salad Good Or Bad For You?
Fresh tuna salad can be good or bad for you, depending on how it’s prepared. When made with healthy ingredients like canned tuna, fresh vegetables, olive oil, and herbs, it is one of the best foods for high blood pressure. It’s a nutrient-packed meal high in protein, omega-3 acids, vitamins, and minerals, supporting heart health, brain function, and muscle repair.
However, traditional recipes full of mayonnaise, excessive salt, or high-fat dressings can increase calorie and unhealthy fat content, making it less ideal for weight loss and wellness. Selecting lighter dressings, fresh produce, and mindful portions can make tuna fish salad a healthy, satisfying option.
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The Final Say
Ultimately, use high-quality, sustainably sourced tuna to ensure optimal health benefits. Opt for canned tuna rather than oil to minimise added fats and calories. Also, ensure you add different fresh vegetables like celery, red onion, and cucumber to enhance your tuna salad's nutritional value and flavour. So, follow these guidelines and experiment with different herbs to create a nutritious tuna fish salad recipe that supports wellness.
FAQs
1. What does tuna salad contain?
Tuna salad consists of canned tuna mixed with mayonnaise, usually in water or oil. Various vegetables like celery, onion, and bell peppers are often added to enhance the flavour and texture. Seasonings such as salt, pepper, lemon juice, relish, Dijon mustard, or hot sauce can be added for an extra taste. Combining these ingredients creates a delicious dish that can be enjoyed in many ways.
2. Can I freeze tuna salad?
While it's not recommended to freeze tuna salad, as the texture may change, you can freeze the ingredients, such as tuna, vegetables, and mayonnaise, separately. Properly stored in an airtight container, tuna salad can last in the refrigerator for 3-4 days.
3. What can I serve tuna salad with?
Tuna salad is versatile and can be enjoyed in many ways. Consider these ideas:
- On bread or crackers
- In lettuce wraps
- As a sandwich filling
- With chips or vegetables
- As a dip for crackers or vegetables
4. Can I use canned tuna in oil for tuna salad?
While canned tuna can be used in oil, it's recommended to use tuna packed in water to reduce the fat content. Drain it well to remove excess oil if you choose to use tuna in oil.
References
- https://www.inspiredtaste.net/49986/tuna-salad/
- https://www.onceuponachef.com/recipes/a-really-good-tuna-salad.html
- https://www.allrecipes.com/recipe/237259/creamy-and-crunchy-tuna-salad-supreme/
- https://whatgreatgrandmaate.com/tuna-egg-salad/
- https://www.thespruceeats.com/tuna-salad-with-chopped-eggs-and-dill-3061725
- https://www.medicinenet.com/how_healthy_is_canned_tuna_okay_to_eat_every_day/article.htm
- https://www.epicurious.com/ingredients/five-ways-to-turn-a-can-of-tuna-into-dinner-article
- https://www.webmd.com/diet/health-benefits-tuna#:~:text=Tuna%20is%20one%20of%20the,ensuring%20optimal%20growth%20in%20children.
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