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Home » Recipes » Dinner » Healthy Tuna Salad (with added veggies)

Healthy Tuna Salad (with added veggies)

By Taesha Butler April 22, 2020 (Updated January 13, 2023) 4 Comments

Servings4
Prep Time10 mins
Cook Time0 mins
Jump to Recipe
5 from 3 votes

This Healthy Tuna Salad is delicious, easy and offers up the perfect amount of crunch from added veggies! Made from simple ingredients, this delicious salad is great over greens, on a sandwich or simply on its own. The perfect no-cook, easy, healthy lunch recipe!

healthy tuna salad recipe on an open faced sandwich with lettuce and tomato

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Tuna salad is quick lunch or meal staple around our house and a classic recipe for many of us.

But have you tried adding a few extra veggies to your tuna salad? It not only sneaks a few extra plants into your diet, but the vegetables can add some lovey crunch and flavors to this easy salad recipe.

Super easy to make in minutes, this Healthy Tuna Salad recipe is full of flavor, protein and veggie goodness. So make sure to save this simple tuna recipe for the next time you need to throw together dinner in a flash or just don’t have the gumption to cook.

Why this Healthy Tuna Salad is so good for you

Tuna is such an awesome protein option since it is considered a whole protein, is low in fat and low in calories.

Also, studies have shown that consuming fish 2-3 times per week helps to reduce cholesterol and ups your intake in essential fatty acids that are necessary for heart and brain health (source). Consuming fish is also linked to healthy skin and hair.

Plus, the addition of vegetables not only gives this Healthy Tuna Salad a boost of crunch and flavor, but lots of extra vitamins, minerals and fiber. So, this veggie-loaded Tuna Salad is a must have for your healthy balanced life!

A side-by-side of healthy tuna salad before and after mixing ingredients together.

Different kinds of canned tuna

There are oodles of different tuna options out there and it can get confusing about which tuna options are the best for you.

  • Oil packed tuna vs. water packed tuna. I usually opt for water packed tuna since it usually retains more of its Omega 3 fatty acids. And since I usually use my tuna in a mayo based salad or another recipe with healthy fat present, I like water packed so I can control the fat in my tuna dish. However, oil packed tuna has a richer flavor and is great for just crumbling over a bed of greens or eating straight out of the can with crackers for a grab-and-go protein.
  • Albacore, Yellowfin, Skipjack, Tongol…..oh my! So many different kinda of tuna! Does it matter? What’s the difference? The most typical tuna options you are likely to find are albacore, light/skipjack tuna, or yellowfin. Yellowfin and albacore tuna are both white tunas.  They are less fishy tasting, so they are a great option for introducing fish to someone. They also have higher amounts of Omega 3 fatty acids. But they can also be a bit pricier. For a more economical tuna option, go with skipjack or tongol.
  • What about mercury? Skipjack and tongol have been found to have 3 times less mercury than albacore and yellowfin. For more information about mercury consumption, read this from from the FDA.

There are also tons of different brands of canned tuna on the market. I usually opt for either Safe Catch or Wild Planet. Both options can be found online or in many health grocery stores.

Healthy Tuna salad on a sandwich with lettuce and sandwich ingredients in the background.

Suggested adaptations

  • Use whatever veggies you have. I love to make this with whatever veggies I have. I will often make it with finely chopped spinach, cabbage, chopped cucumber, grated raw zucchini or even smashed avocado.
  • Finely grated carrots or minced celery or reduce the amount for extra veggie-iffy eaters. If you are using a box grater, use the fine grate side to help the carrots to “disappear” more into the tuna salad or simply reduce the amount of carrot to 1/3 cup. Same for celery. Chop it extra fine and/or only use 1/2 a stalk.
  • Replace some or all of the mayo with plain yogurt.
  • Replace some or all of the mayo with mashed avocado.

Other easy salad recipes that serve up extra veggies!

  • Veggie-Loaded Spring Chicken Salad
  • Greek Chicken Salad
  • Veggie-Loaded Mashed Chickpea Salad
  • Lemon Garlic Chicken Stuffed Peppers
Healthy Tuna salad on a sandwich with lettuce and sandwich ingredients in the background.

Print Recipe
5 from 3 votes

Healthy Tuna Salad (with added veggies)

This Healthy Tuna Salad is delicious, easy and offers up the perfect amount of crunch from added veggies! Made from simple ingredients, this delicious salad is great over greens, on a sandwich or simply on its own. The perfect no-cook, easy, healthy lunch recipe!
Prep Time10 mins
Cook Time0 mins
0 mins
Course: Main Course
Cuisine: American
Diet: Gluten Free
Keyword: added veggies, easy tuna salad, healthy tuna salad recipe, tuna salad, tuna salad recipe, veggie-loaded tuna salad
Servings: 4
Calories: 241kcal
Author: Taesha Butler

Ingredients 

  • 2 5 oz cans of tuna
  • 1/2 cup shredded carrot
  • 1 stalk celery diced
  • 2 tsp lemon juice or apple cider vinegar
  • 2 tsp dijon mustard
  • 1/4 cup mayo
  • 1/8-1/4 tsp onion powder or to taste
  • salt & pepper to taste

Instructions 

  • Open cans of tuna and drain off any extra liquid.
  • In a medium bowl, combine all ingredients. Mix well.
  • Taste and adjust seasoning if needed. Add more mayo for a creamier salad.
  • Enjoy immediately or store leftovers in fridge for up to 2 days.

Nutrition

Calories: 241kcal | Carbohydrates: 2g | Protein: 31g | Fat: 12g | Saturated Fat: 2g | Cholesterol: 63mg | Sodium: 525mg | Potassium: 359mg | Fiber: 1g | Sugar: 1g | Vitamin A: 2808IU | Vitamin C: 2mg | Calcium: 36mg | Iron: 3mg

The nutritional information is provided as an estimate only and may vary based on the product type, servings and other factors. If you are following a diet, please consult with a professional nutritionist or your doctor. Stay healthy!

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Filed Under: Dinner, No Cook, Salads Tagged With: carrot

Previous Post: « Slow Cooker/ Instant Pot Butternut Squash Soup
Next Post: Healthy Zucchini Bread »

Reader Interactions

    Leave a comment & rate this recipe Cancel reply

    Did you make this recipe? So good, right? It would mean the world to me if you left a comment and star rating so that more people can see how delicious veggie-loading can be. Plus, it helps me to see what recipes you are all loving so I can make more like them.

    Thanks for taking the time to share your feedback.

    Recipe Rating




    Comments

  1. Natasha

    April 23, 2020 at 8:45 pm

    Is there anything I could use instead of mayo? Like sour cream or greek yogurt?

    Reply
    • Taesha

      April 23, 2020 at 11:19 pm

      Check out the suggested adaptations piece of the post! I cover that!

      Reply
  2. Carol

    April 24, 2020 at 4:53 pm

    5 stars
    Made it for lunch. Easy and really delicious. I’ll be making this often

    Reply
  3. Gloria

    August 14, 2020 at 4:58 am

    5 stars

    Reply

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Hi! I'm Taesha! I help busy people fall in love with healthy eating with my simple, family-friendly, veggie-loaded recipes. I believe vegetables can and SHOULD be delicious. Here, let me show you how!

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