We are bringing canned tuna fish back to life with this flavor-packed, healthy tuna salad!
I wanted to do a different spin on your classic mayo-heavy tuna salad. While plain greek yogurt is the obvious choice, I wanted to go in a completely different direction, and we are using tahini instead of mayonnaise. I think tahini can really go with anything and has such a delicious flavor, but I love it with tuna!
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Then there is apple and red pepper to give it a little sweetness and crunch. The lemon juice adds a little acidity, and the parsley adds a nice freshness and brings it all together to make this tuna salad pop. Let it sit for a few hours, and the flavors get even better!
It is an easy and quick solution when you need a healthy lunch. It is also packed with protein and is a good source of anti-inflammatory omega-3 fatty acids! Feel free to make a double batch to have on hand for the week.
Why you’ll love this healthy tuna salad recipe
- it’s fresh and bright, and so different from your typical tuna salad recipe.
- 15 minutes to make – simply chop everything up and mix it all together.
- packed with protein – one cup has 31 grams!
- great for meal prep – it’s great to make at the beginning of the week to have on hand for an easy meal. The flavors get better the longer it sits, too!
Is tuna salad healthy?
Tuna salad can be a healthy addition to any diet. Tuna is packed with lean protein, which is going to help fill you up and keep you full. It also usually has some veggies or fruit for micronutrients and fiber.
However, store-bought tuna salad can be loaded with a lot of fat due to the amount of mayonnaise used, which can add a lot of calories very easily and is something to be mindful of. When making it at home, you have full control over what ingredients you are using.
Ingredients
- canned tuna in water – I love the brand Safe Catch!
- green apple
- red bell pepper
- red onion
- fresh parsley
- tahini
- fresh lemon juice
- red pepper flakes
- salt and pepper
How to make healthy tuna salad without mayo
- Make tuna salad. Add all ingredients to a medium-size mixing bowl and stir to combine. Adjust according to taste.
- Enjoy! Store in the refrigerator in a tightly sealed glass container for up to 5 days.
For serving
- tuna salad sandwiches or in a wrap or lettuce wraps – with your favorite sandwich additions.
- salad – serve on a bed of lettuce with your favorite vegetables.
- with your favorite crackers, chips, veggies, or fresh fruit
How long does tuna salad last in the fridge?
Tuna salad can be stored for up to 4-5 days in the fridge in an airtight container. Allowing it to sit will allow the flavors to come together more, but letting it sit for long periods can change the texture of some of the ingredients.
Can you freeze tuna salad?
While you can freeze tuna salad, the taste and texture will change once defrosted, especially when using fresh veggies and fruit. If freezing, it will last up to 2 months in a freezer-safe dish.
Substitutions and additions
The best thing about this high protein tuna salad is that you can change up the recipe pretty easily depending on what you have on hand or your taste preferences. Here are a few suggestions:
- canned tuna in water – yellowfin or albacore tuna works best. I like canned tuna in water, so the other flavors can shine. To change up this recipe from week to week, try shredded chicken or canned salmon.
- green apple – red apple will work instead, but will have a different flavor.
- red bell pepper – orange or yellow will work instead.
- red onion – green onion will work instead, the flavor will not be as strong though.
- fresh parsley – fresh dill will work instead.
- tahini – a neutral nut butter will work instead, like almond or cashew butter. Make sure you are using an all-natural and drippy/runny nut butter so it can easily be stirred into the recipe.
- red pepper flakes – leave them out if you don’t want it spicy.
Here are some additions to change it up:
- celery – for a more classic tuna salad.
- spices
- lemon zest
More healthy salad recipes
- chicken and egg salad
- healthy chicken salad with greek yogurt
- avocado chicken salad recipe
- Italian tuna salad with capers & olive oil
If you love quick and easy meals and want to learn how to build a balanced plate, check out our FREE How to Build a Balanced Plate Guide!
Healthy Tuna Salad (No Mayo)
ingredients
- 2 5-ounce cans wild-caught tuna, liquid drained (I suggest tuna in water)
- 1 cup diced green apple (105 grams)
- 1 cup diced red bell pepper (120 grams)
- 1/3 cup diced red onion (50 grams)
- 1/4 cup parsley, roughly chopped
- 2 tablespoons tahini
- 2 tablespoons lemon juice
- pinch of red pepper flakes
- salt and pepper, to taste
instructions
- Make tuna salad. Add all ingredients to a medium-size mixing bowl and stir to combine. Adjust according to taste.
- Enjoy! Store in the refrigerator in a tightly sealed glass container for up to 5 days.
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This was delicious! I used salmon instead of tuna and cashew butter instead of tahini because it was what I had. I will definitely be making this again.
Oh, I love those substitutions! Glad you enjoyed it Wendy and thanks for trying it!
Wow just made this recipe & it is SO delightful! I will say I used a good quality mayo in place of tahini (bc that’s what I had on hand). My husband doesn’t like tuna and he was relunctant to try it but he ended up actually surprisingly really liked it, a lot!! I plan to add this to my staples. 5 STARS for taste 👌🏼 On top of that it was simple to make— just cut & then mix it all up in a bowl, my kind of preparation !
So happy to hear everyone liked it Kelsay! The mayo substitute sounds delicious too. Thanks for trying it!
I absolutely loved this recipe! I hadn’t tried tahini before so I was concerned about the taste, but this was absolutely amazing! This will bocome a stable for me! I put it on a bed of greens and topped it with a little aged pear balsamic vinegar and Tuscan herb infused olive oil! Wow! So much flavor! Thank you for this recipe!
So happy to hear that Saundra! Tahini is so good and it adds a nice change from the mayo. Love the additions of oil and vinegar too. Thank you for trying the recipe!
Have you ever tried it with canned mackerel?
I haven’t, but I’m sure it would work just the same. Let me know if you do!
I loved this so much! I love a good Mayo tuna salad but this was so light and the flavors are amazing! Will definitely be making this again.
So glad you liked it Brooke! I agree it’s a nice change up from mayo!
It was grest
So glad you enjoyed it!
Made this last night and it was amazing.One of the best tuna salads I have made. Glad I made extra for quick lunch next few days. I ate it wrapped in lettuce and I found one cauli thin in freezer so i put a bit on it with cheese and placed in broiler. Both ways were great
It’s one of my favorites too! Love to change it up from the typical mayo-based ones. Thanks Lauren!
This was a PERFECT Whole30 lunch to start off my January Whole30! So full of flavor, and easy to make. I’m doubling the recipe next time to have lunches for the work week. I ate half of the recipe over a large bed of greens lightly drizzled with some compliant dressing. Yum!!!
Yes! It makes great for some meal prep! So glad you liked it Michelle, thanks for trying!