Can You Eat Canned Tuna On Whole30
Canned tuna is a great protein option on the Whole30. There are a few things to be careful about when buying it though. Make sure there are no added oils, broths, or preservatives. I love the brand Safe Catch. The ingredients are just skipjack tuna and sea salt. Even better is their tuna is sustainably pole and line caught to help preserve the marine ecosystem. And it tastes delicious!
No Mayo Healthy Mediterranean Tuna Salad
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This Healthy Mediterranean Tuna Salad recipe is high in protein, mayo-free, packed with veggies, and ready in 10 minutes! Perfect for meal prep and office or school lunches. Youll definitely want to add this 10-minute recipe to your Sunday meal prep menu!
Not sure how, but I always forget about tuna salad.
We have about 5 cans in our cabinet as Im writing this, yet I never seem to be in the mood for tuna.
I think its because, before this Healthy Mediterranean Tuna Salad recipe, all of my tuna recipes had been pretty blah.
I also think that as a kid theres a negative connotation with the word tuna. Just me?
Im a huge fan of greek flavors, so putting a fun, Mediterranean twist on this tuna salad was a no brainer!
I used a low-sodium tuna for this recipe because the black olives and feta add a salty flavor. You can always add more salt, but you cant take it back. Using low or no-sodium tuna is probably best!
How To Make Potato Tuna Salad
To make this delicious salad, first, boil the potatoes and carrots and set aside to cool. Cut tomatoes in half and remove the tomato insides. Don’t throw away as you can use them in making…
- Boil the potatoes and carrots until cooked and tender. Set aside to cool.
- Dice the potatoes and carrots. Add to a large salad bowl.
- Cut tomatoes in half and remove the insides. Dice the tomatoes and add to the bowl along with the remaining ingredients for the salad.
For The Dressing:
- In a small bowl whisk together the mustard, vinegar and lemon juice. Season with salt and pepper.
- Gradually pour in the olive oil while whisking constantly.
- Pour dressing over the salad and combine well.
- Let salad set in the fridge for about 30 minutes before serving.
Read Also: How Many Calories Tuna Sandwich
Why I Love This Healthy Tuna Salad
This tuna salad is so delicious even without the mayonnaise. It is made with mashed avocado, common spices, chopped onions, celery, lemon juice, and solid white albacore tuna. I love how this healthy tuna salad is delicious on any variety of Arnold Bread, or eaten alone.
If you are looking for a filling, heart-healthy tuna sandwich this one is it! Not only is the tun fish lightened up, but the bread has a lot of nutritional benefits as well.
Tips For Making No Mayo Tuna Salad
- Rinsing the red onions in a sieve after dicing gives them a more mellow flavor. If you’re not into intense onion flavor, try that! If you don’t have fresh onions, you can add onion powder to taste.
- You can add some diced pickles or replace the cucumber with pickles. I’ve done both and it works great. Red bell pepper and fresh parsley are also a nice addition!
- Fresh lemon juice is always best, but bottled lemon juice works fine as well. You could also add some lemon zest if you want to wake up the taste buds with some extra bright flavor!
Don’t Miss: What Is The Healthiest Canned Tuna
Tuna Is Awesome Because Its Basically Pure Protein
It packs in 22 grams of protein in just one can! Say what!? You can also get pretty creative with it which I love!
Sometimes I use guacamole or a yogurt-based salad dressing instead of mayo in my recipes. Ive also used cottage cheese before!
Are we even surprised a little bit? Ha!
I kept this tuna salad on the healthy side by using greek yogurt instead of mayo and loading it up with veggies. I also served mine on high-fiber crackers which made it extra filling.
What Kind Of Tuna To Use
Tuna can be a wonderful, low-cost protein option. It is also nutrient-rich, containing essential vitamins, minerals, and omega-3 fatty acids. There are a couple kinds of tuna out there, like white albacore and chunk light. Some are packed in olive oil, while others are packed in water.
I try to use wild-caught Yellowfin or Albacore tuna as much as possible. And if you’re concerned about the fat content, your best bet will be tuna packed in water instead of olive oil. I’ve used both in the past, but I now prefer to use tuna packed in water and then add my own extra virgin olive oil so I can control the flavor and the amount used.Mercury levels in tuna can be a health concern, which is why my family eats it no more than once every two weeks.
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Is Canned Tuna Truly Healthy
We tend to think fresh is best, and that canned foods are somehow less healthy! But that could be further from the truth for canned tuna. Canned tuna is a healthful food rich in protein and contains many vitamins and minerals such as B-Complex vitamins, Vitamin A and D as well as iron, selenium and phosphorus. Tuna also contains healthy omega 3 essential fatty acids DHA and EPA. Omega 3 fatty acids have been proven to help with heart and brain health and even depressive episodes in some patients. This tuna salad wont solve all your health concerns, but it is definitely a great addition to a healthy lifestyle.
Ingredients You Need For The Best Tuna Salad Recipe
This healthy tuna salad comes together with just a few simple fresh ingredients and pantry staples. The key is to use good tuna and load it up with crunch and flavor using fresh ingredients you may already have on hand. Heres what youll need to make it:
- Tuna – You’ll need 3 cans of quality tuna , packed in water or olive oil. I use responsibly caught Yellowfin Albacore tuna .
- Vegetables – Cucumbers, celery, radish, and onions chopped into small bits will add crunch, texture, color, and nutrition.
- Fresh herbs – Chopped parsley and mint for great fresh, cooling flavor.
- Olives, capers, or pickles – Pitted and sliced kalamata olives or a handful of drained capers will add a nice briny and slightly salty flavor to this tuna salad recipe. This is a very Mediterranean thing to do, but if you’re not a fan of olives or capers, you can chop up some pickles instead.
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What Can You Use Instead Of Mayo For The Tuna Salad
Olive oil and/or greek yogurt are great alternatives in replacement of mayo. Pesto, hummus and avocado are a few other options. However, I added a special ingredient that replaces the richness, and creaminess of traditional mayo and is also high in fiber and protein. What is it, you may ask? Cannellini beans, or as they are often referred, white beans.
WHAT ARE CANNELLINI BEANS ?
Canellini beans, or white beans are by far, one of my favorite types of beans. They are super rich and creamy. One can enjoy them cold, as the main staple in my Tuscan White Bean Salad. Also, they are equally enjoyable served warm, in soups. White beans are the star of the show in my recipe for Minestrone and my White Chicken Chili. Ok, enough about the beans. Lets get into how incredible this No Mayo Tuna Salad came together so beautifully, and simply.
Healthy Potato Tuna Salad
Tuna Salad No Mayo
This Mediterranean flavored Potato Tuna Salad is mayo-free. Made with boiled potatoes & carrots, tuna, sweet corn, olive slices, tomatoes, onions, and parsley. All mixed with a light and appetizing mustard dressing.
I love salads like this, that can stay in the fridge overnight. And instead of getting spoiled or soggy, get even stronger in flavor.
Healthy Potato Tuna Salad
I mean what could be more convenient than this salad to make for a dinner party or bbq? Without having to prepare it at the last minute. This salad simply stays in the fridge, waiting for the right moment to come out and amaze everyone!
It’s also great to prepare the night before and serve as a cold lunch the next day.
How Long Does Tuna Salad Last
Tuna fish salad is a great make-ahead lunch because it will keep in the fridge for a few days. Because it has seafood and mayonnaise in it, be careful to not leave it out on the counter for too long.
Once youve made your sandwich, put it back in the refrigerator in an airtight container to keep it as fresh as possible.
What Else Can I Use
I like to use Genova tuna in olive oil for this , but feel free to use the good quality tuna you like best.
Pepperoncini is really the game changer here, but if you dont want to go out and buy some, you can use pickles instead.
- Red wine vinegar can be replaced with white wine, apple cider, or balsamic vinegar.
- Dont care for capers? Omit them.
If you make this Mayo-Free Tuna Salad, and I hope you do, i want to hear from you! send me a message on , or post a photo to your stories and tag me so I can share your creations. enjoy!
Healthy Tuna Salad Without Mayo
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This Healthy Tuna Salad Without Mayo is made with a delicious lemon dressing filled with flavorful veggies and chickpeas. Serve it on its own, over lettuce, or in sandwiches.
It costs about $6.65 to make this recipe. The recipe makes six servings for $1.10 per serving.
We love making healthy and satisfying meals for our family. Recipes like this Chicken and Pepper Stir Fry, Healthy Chicken Vegetable Soup, Zucchini Taco Boats, and of course, this Tuna Salad are just a few of our favorites.
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Faqs And Tips For Making The Best Tuna Salad
Can you eat canned tuna raw?
You can definitely eat canned tuna without heating it. Tuna is cooked before its canned so it really isnt possibly to eat raw canned tuna.
Is canned tuna healthy?
Absolutely! Everything is healthy in moderation, but tuna is a lean protein and works in many different recipes, so its a great choice for a healthy meal. Since its a large fish, it tends to be high in mercury, so you should be cautious not to eat too much, too often.
What can I mix with tuna instead of mayo?
Instead of using mayonnaise in your tuna salad, you can use a simple olive oil based dressing like this one that uses lemon juice and Dijon mustard.
What can you eat tuna with besides bread?
You can serve this tuna salad recipe on a bed of lettuce, in a tortilla wrap, on your favorite bun, or even in a lettuce wrap.
How To Serve Classic Tuna Salad
While tuna salad tastes great on its own, there are plenty of tasty ways to enjoy it. Serve it in a sandwich, on toast, or in a wrap.
Use it to stuff baked potatoes, avocados, or sweet potatoes, or serve it with crackers, flatbread, pita, or celery sticks.
You can also mix it with your favorite salad greens for a nutritious, low-carb dish.
How Long Will Tuna Salad Keep In The Fridgerator
Tuna salad with mayo AND this no-mayo Mediterranean Tuna Salad, will both keep in the fridge for 3-5 days.
One of the many things that I love about this salad is that because it doesnt include dairy, its perfect for a picnic! You can serve it with your carb of choice sandwich thins, bread, pita, etc.. or on top of greens for a big ol salad. Not to mention that putting this tuna salad on some crackers would make an awesome snack! Yum!
One quick note about tuna: you may already know this, but tuna contains mercury. The tuna used in this recipe is a type of tuna lowest in mercury, but the U.S. Environmental Protection Agency still says that you should only eat up to 12 ounces of it per week . I felt the need to mention that because it seems like something that isnt talked about all that much and pretty important info in my opinion!
Mediterranean Tuna Salad With No Mayo
This paleo Mediterranean Tuna Salad is made with no mayo is packed with veggies, artichokes, capers, avocado, a delicious red wine vinaigrette, and so much more! It is the BEST lightened-up tuna salad perfect for lunch any day of the week and great for meal prepping! Made in partnership with Genova Seafood!
Low Fat Yogurt Vs Mayonnaise
I love mayonnaise and I don’t consider it unhealthy but I do use it in moderation, recognizing that it’s basically pure fat. For a dish that requires a lot of mayo, it’s great to have a lighter, healthier alternative. Here’s the nutritional comparison of Mayonnaise vs Yogurt, using my favorite brands: Hellman’s mayonnaise vs Stonyfield Farm Organic Lowfat Plain Yogurt
1 TABLESPOON OF MAYO
- 100% of the calories are from fat
- 90mg sodium
- 21 mg calcium
- 6 different live active gut-healthy cultures
You can see from the numbers that mayo is more than ten times higher in fat and calories than plain yogurt. Adding loads of mayo to tuna salad can quickly add up to a daunting amount of fat, salt and calories whereas you can add as much yogurt as you want – make your tuna salad as creamy as you want – without worrying about maxing out on your RDA of fat or sodium.
How To Make Healthy Tuna Salad With No Mayo
One 5-ounce can of tuna mixed with yogurt and chopped veggies serves two people as a snack with endives or crackers, or for a lunch when served in a sandwich or with a salad.
Why I Love Healthy Tuna Salad Recipe
Just before Marc and I went to Thailand, we took the train to Almaty. It was a long ride. We needed food, but I wanted to be careful not to bring anything that would spoil.
This no mayo tuna salad was the perfect option protein to keep us full and an oil-based dressing to bring the flavor. Plus, it stayed pretty cold in a our makeshift cooler . Were so classy when we take the train.
There really isnt much else to say about this. Its just healthy tuna salad without mayo, which is very similar to my chicken salad without mayo, and its just as delicious.
More tuna recipes:tuna cakes
How Long Does Tuna Salad Last In The Fridge
Tuna salad can be stored in a covered container in the refrigerator for up to a week. And of course, sandwiches are just one of many dishes you can make with tuna salad. Mix in some macaroni for an easy pasta salad side dish, or pack it into avocado halves or scooped-out tomatoes for a gluten-free lunch. A few spoonfuls of tuna salad with crackers is also one of my favorite afternoon snacks.
How To Prepare Tuna Salad
To prepare this simple lunch salad, you’ll need these basic ingredients:
- cilantro or parsley or fresh mint
- everything bagel spice
This healthy lunch salad is as simple as mixing all the ingredients in a bowl. Start with drained tuna, breaking it up into smaller pieces. Then, slice an avocado in half, mash it up. Add avocado to the bowl and mix it in with tuna. The mashed-up avocado performs as the binder or the dressing, instead of the traditional mayonnaise. Juice half a lemon to bring it all together. Season with salt. . Add diced cucumber and radishes, this will keep the salad refreshing. Lastly, add fresh cilantro or other fresh herbs you prefer and sprinkle with everything bagel spice. I love adding this seasoning to avocado toast. However, particularly in this healthy tuna salad, I find that it elevates the flavors and adds a nice crunch.
I like Everything but the Bagel seasoning from Trader Joe’s. However, if you are out of it or don’t have one, it’s easy to make. Maria from Two Peas & Their Pod has a recipe to make everything bagel seasoning from scratch.
There are many ways you can serve this and keep it gluten-free and paleo-friendly.
- Just take a fork and dig in, right out of the bowl.
- Add a medium-boiled egg on top and eat with some gluten-free almond crackers.
- Wrap it in a tortilla, collard green or lettuce. Enjoy!
Ways To Eat No Mayo Tuna Salad
Of course, tuna salad sandwiches will always be a hit, but there are many other great ways you can enjoy tuna salad! Here are some ideas:
- In lettuce wraps
- In wraps with homemade tortillas – add some chopped lettuce or spinach for extra crunch and nutrition
- On a bed of greens – add more veggies like diced tomatoes or red pepper to amp it up
- With whole grain crackers
- On cucumber rounds
- On toast with cheese on top