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Tuna In A Salad Recipe
This quick Tuna In A Salad Recipe brings together flaky canned tuna, crunchy veggies, and a tangy dressing for a healthy, protein-packed meal you can whip up in minutes.
I grew up watching my mom stir bright veggies into a big bowl of tuna salad, served with saltine crackers and fresh parsley from our garden. Today, I’ve given that classic dish a fresh twist—no mayo (you’ll thank me later), loads of fiber, and just the right balance of zesty flavors. Whether you’re packing a lunch for work, craving an easy dinner, or looking for a quick side dish for your next summer potluck, this tuna salad is delicious, versatile, and balanced.
Why You’ll Love This Recipe
- No oven needed—perfect for hot summer days
- Ready in under 15 minutes—ideal for quick weeknight dinners
- Protein-packed (about 24 g per serving*) to keep you full
- Gluten-free, low-carb, and dairy-free options
- Uses pantry staples you likely have on hand
- Crunchy veggies add color, texture, and extra nutrients
- Customizable—swap in your favorites for endless variations
- Kid-friendly flavors that also impress grown-ups
- Great for meal prep—stays fresh for up to 3 days
- Budget-friendly: canned tuna is a cost-savvy protein source
Ingredients
- 2 (5 oz) cans tuna in water, drained (Wild Planet or Bumble Bee recommended)
- 1/3 cup plain Greek yogurt (whole-milk for creaminess; non-dairy yogurt works too)
- 1 Tbsp mayonnaise (optional; avocado-oil based for tang)
- 1 tsp Dijon mustard (for a zippy lift)
- 2 stalks celery, finely chopped (for crunch and fiber)
- 1/4 cup red onion, minced (soak in cold water 5 min to tame bite)
- 1/2 cup cucumber, diced (remove seeds to avoid extra water)
- 1/4 cup bell pepper, diced (any color—yellow is pretty)
- 1 Tbsp fresh lemon juice (about half a lemon)
- 1/4 tsp sea salt (adjust to taste)
- 1/4 tsp black pepper (freshly ground)
- 1 Tbsp chopped fresh parsley or dill (optional, for brightness)
- 1 tsp capers, drained (optional, for briny punch)
- Lettuce leaves, whole-grain bread, or crackers for serving
Tips:
• Mash tuna gently with a fork—flaky, not mushy.
• Swap Greek yogurt for avocado for a dairy-free boost.
• Pat veggies dry to keep dressing thick.
Directions
- Prep and drain
Open cans, drain tuna, then press with a spoon to remove extra liquid for a firmer salad. - Whisk the dressing
In a small bowl, whisk yogurt, mayo (if using), Dijon, lemon juice, salt, and pepper until creamy. - Chop veggies
While the dressing rests, finely chop celery, onion, cucumber, and bell pepper—watch those colors pop! - Fold together
Add veggies, dressing, herbs, and capers to tuna. Gently fold until evenly coated—don’t overmix. - Taste and tweak
Need more zing? A dash more lemon or mustard does the trick. Salt and pepper are your friends here. - Chill or serve
Let it rest in the fridge 10–15 minutes for best flavor—or dig right in if you’re hungry! - Plate and garnish
Spoon onto lettuce leaves, pile on toast, or serve with crackers. Top with extra herbs or a lemon wedge.
Servings & Timing
- Yield: 4 hearty servings (about 1 cup each)
- Prep Time: 10 min chopping + 5 min mixing
- Chill Time: Optional 10–15 min for best flavor
- Total Time: 15–25 min (depending on chilling)
Variations
- Mediterranean Twist: Add cherry tomatoes, Kalamata olives, and crumbled feta.
- Avocado Swap: Mix in half an avocado instead of yogurt.
- Spicy Kick: Stir in ¼ tsp red pepper flakes or a dash of sriracha.
- Crunch Factor: Fold in chopped roasted almonds or pepitas.
- Vegan Style: Replace tuna with mashed chickpeas for plant-based protein.
- Tropical Vibes: Add diced mango and shredded coconut, skip the mustard.
Storage & Reheating
- Store in an airtight container in the fridge for up to 3 days.
- Not freezer-friendly—yogurt and veggies get watery when frozen.
- Make-ahead: Prep salad (minus fresh herbs) up to 24 hrs ahead; stir in herbs before serving.
- Give it a quick stir before plating—you’ll see the dressing recoat those veggies perfectly.
Notes
You know what surprised me? Swapping mayo for Greek yogurt didn’t skimp on creaminess. It made the salad lighter yet protein-packed. I also learned soaking red onion tames its bite—great if you’re feeding kids or onion-averse guests. If things get too wet, layer a paper towel at the bottom of your storage container to soak up extra moisture.
FAQs
Q: Can I use tuna in olive oil instead of water?
A: Yes—olive-oil tuna adds richness; just drain lightly for fewer calories.
Q: Is this recipe low-carb?
A: Absolutely—serve in lettuce wraps instead of bread to keep it keto-friendly.
Q: How long does tuna salad stay fresh?
A: Up to 3 days refrigerated; veggies soften after that.
Q: Can I add hard-boiled eggs?
A: Sure—chopped eggs boost protein and creaminess for a Cobb-style twist.
Q: What if I’m allergic to yogurt?
A: Swap in mashed avocado or dairy-free spread for a similar texture.
Q: Why does my salad turn watery?
A: Excess water from veggies—pat them dry and drain tuna well.
Q: Can I scale this up for a party?
A: Definitely—double or triple ingredients in a large bowl; keep chilled until serving.
Q: Is this allergy-friendly?
A: It’s gluten-free and can be dairy-free; check labels on mayo and mustard.
Conclusion
This Tuna In A Salad Recipe is an easy, healthy, and delicious way to enjoy a protein-packed meal any day of the week. With its bright flavors and simple prep, it’s perfect for lunches, quick dinners, or a light picnic fare. Give it a try, let me know what you think, and explore more of my easy salad ideas here. Enjoy!
Tuna In A Salad
Ingredients
- 2 5 oz cans canned tuna in water (Wild Planet or Bumble Bee recommended)
- 1/3 cup plain Greek yogurt (whole-milk for creaminess; non-dairy yogurt works too)
- 1 Tbsp mayonnaise (optional; avocado-oil based for tang)
- 1 tsp Dijon mustard
- 2 stalks celery finely chopped
- 1/4 cup red onion minced (soak in cold water 5 min to tame bite)
- 1/2 cup cucumber diced (remove seeds to avoid extra water)
- 1/4 cup bell pepper diced (any color—yellow is pretty)
- 1 Tbsp fresh lemon juice (about half a lemon)
- 1/4 tsp sea salt (adjust to taste)
- 1/4 tsp black pepper (freshly ground)
- 1 Tbsp fresh parsley or dill (optional, for brightness)
- 1 tsp capers, drained (optional, for briny punch)
- Lettuce leaves, whole-grain bread, or crackers for serving
Instructions
- Open cans, drain tuna, then press with a spoon to remove extra liquid for a firmer salad.
- In a small bowl, whisk yogurt, mayo (if using), Dijon, lemon juice, salt, and pepper until creamy.
- While the dressing rests, finely chop celery, onion, cucumber, and bell pepper—watch those colors pop!
- Add veggies, dressing, herbs, and capers to tuna. Gently fold until evenly coated—don’t overmix.
- Need more zing? A dash more lemon or mustard does the trick. Salt and pepper are your friends here.
- Let it rest in the fridge 10–15 minutes for best flavor—or dig right in if you’re hungry!
- Spoon onto lettuce leaves, pile on toast, or serve with crackers. Top with extra herbs or a lemon wedge.
