Quick As Hell: Top 10 Healthy Tuna Salad Recipes For Bulking Up
Who loves tuna? We do. It’s healthy, essential for bulking up and good for the heart. However, you don’t need to eat the same, tired tuna salad every day. With a little imagination and variety, you can spruce up that healthy tuna salad to taste great so it doesn’t get old. We’ll show you how to do it in ten easy, tasty ways.
1. Tuna Salad with Ripe Olive and Artichoke
Instructions. Combine 1- 12 oz. can of chunk light tuna (drained and flaked) with a cup of chopped artichoke hearts, half a cup of chopped olives, 1/3 cup of reduced-fat mayo, two teaspoons of lemon juice and 1 ½ teaspoons of chopped fresh oregano in a bowl and toss. Serves 5.
Why it’s good. One serving gives you 10 grams of protein, 2 grams of fiber, 8 grams of carbs, 113 calories, selenium and vitamin C.
2. Tuna Salad with Tomatoes and Tarragon
Instructions. Cover half a cup of diced red onion with cold water in a bowl and refrigerate. Drain after 20 minutes. Meanwhile, whisk 1/3 cup reduced-fat mayo, ¼ teaspoon kosher salt and a dash of freshly-ground pepper in a bowl. Then add 1- 12 oz. can of chunk light tuna in olive oil (drained), 1 cup of thinly sliced celery, ¼ cup coarsely chopped tarragon leaves and the half a cup diced red onion. Combine well. Serve this healthy tuna salad on top of a lettuce or mixed greens, topped with tomatoes and lemon wedges. Serves 4.
Why it’s good. A serving contains 28 grams of protein, 3 grams fiber, 15 grams of carbs, 259 calories, vitamin C, A and potassium.
3. Tuna Salad Tuscan-Style
Instructions. In a medium bowl, combine 1- 12 oz. can of chunk light tuna (drained), 1 – 15 oz. can of small white beans (you can use cannellini or great northern, and rinse them), ten quartered cherry tomatoes, four trimmed and sliced scallions, two tablespoons of extra-virgin olive oil, two tablespoons of lemon juice, ¼ teaspoon of salt and a dash of freshly grounded pepper. Stir and refrigerate until serving. This healthy tuna salad serves 4.
Why it’s good. For one cup, you’ll be getting 31 grams of protein, 6 grams fiber, 20 grams carbs, 253 calories plus 20% of your daily value of vitamin C.
4. Tuna Melt
Instructions. Preheat broiler. In a medium bowl, combine 2 – 5 oz. cans of chunk light tuna (drained), 2 tablespoons of minced shallot, 2 tablespoons of low-fat mayo, a tablespoon of lime juice, a tablespoon of minced parsley, 1/8 teaspoon of salt, a dash of hot sauce and a dash of freshly-ground pepper.
Spread a quarter of the tuna mixture on sliced toast (whole-wheat bread) and top with tomato slices and two tablespoons of sharp cheddar cheese. Lay sliced toast on baking sheet and broil until the cheese becomes bubbly after 3-5 minutes. Serves 4.
Why it’s good. There are 18 grams of protein, 3 grams of fiber, 17 grams of carbs and 209 calories in every serving. You’ll also be getting vitamins C, A and calcium.
5. Tuna Salad with Sesame
Instructions. In a small bowl whisk ¼ cup of rice vinegar , 3 tablespoons of canola oil, 2 tablespoons soy sauce (reduced sodium), a tablespoon of toasted sesame oil, one and a half teaspoon of sugar and one and a half teaspoon of freshly minced ginger.
In a medium bowl, combine 1- 12 oz. can of chunk light tuna in water (drained), 1 cup of sliced snow peas, and two sliced scallions. Spoon 3 tablespoons of the dressing you made earlier into this mixture. Stir well.
Divide 6 cups of thinly-sliced napa cabbage into four plates. Spoon ¼ of the healthy tuna salad mixture into the center of each plate. Garnish with julienne-sliced radishes, fresh cilantro leaves and sesame seeds. Top with the remaining dressing and season with pepper. Serves 4.
Why it’s good. There’s 14 grams of protein per serving of this healthy tuna salad. Plus 3 grams of fiber, 9 grams of carbs , 228 calories and vitamins C and A.
6. Tuna Pasta Salad
Instructions. Cook 8 ounces of high-fiber pasta according to package directions then drain and set aside. Combine 1- 12 ounces of chunk light tuna in water, 1 chopped medium-sized red onion, one-third cup of finely chopped fresh dill, a cup of non-fat plain Greek yogurt, two tablespoons of reduced-fat mayonnaise, juice squeezed from half of a lemon, and a dash of salt and pepper in a large bowl. Stir well. Slowly incorporate the pasta into the mixture. Combine well. Refrigerate for an hour before serving. This healthy tuna salad recipe serves 6.
Why it’s good. Other than the fact that it’s delicious? It’s got 21 grams of protein, 4 grams of fiber, 28 grams of carbs and a total of 210 calories.
7. No-Mayo Tuna Salad
Instructions. Combine 1 -12 oz. chunk light tuna in water (drained), half a cup of plain, non-fat Greek yogurt, one finely chopped small onion, two finely chopped celery stalks, one tablespoon of chopped fresh dill, one tablespoon of freshly-squeezed lemon juice, a teaspoon of salt and half a teaspoon of black pepper. Toss. For a creamier texture, you may add more Greek yogurt. It’s low cal so a half cup more won’t increase its points value. Serves 4.
Why it’s good. Each serving contains 20 grams of protein, 1 gram of fiber, 5 grams of carbs and just 102 calories.
8. Basic Tuna Salad
Instructions. Combine 2 – 5 oz. can of chunk light tuna in water (drained), two chopped medium celery stalks, half a cup of shredded carrots, half of a medium-sized red pepper (chopped), a quarter cup of light mayo, three tablespoons of non-fat yogurt, a tablespoon of fresh lemon juice and a dash of pepper in a medium bowl. Toss. Serves 4.
Why it’s good. You get 16 grams of protein, 1 gram of fiber, 6 grams of carbs and 135 calories in one serving of this healthy tuna salad.
9. Mediterranean Tuna Salad
Instructions. Combine 1 sliced cucumber (¾ inch chunks), 2 cans of 5 – oz. chunk light tuna in water (drained and flaked), a cup of chopped Kalamata olives, 2 small tomatoes (chopped) and 3 tablespoons of olive oil vinaigrette in a large bowl. Mix well. Serve over toasted baguettes or your favorite greens. Serves 5.
Why it’s good. Every serving gives you 20 grams of protein, 2 grams of fiber, 6 grams of carbs and a total of 240 calories.
10. Tuna Salad with Zucchini
Instructions. Grill a few zucchini slices on both sides. Cool, and slice into bite-size pieces. Combine the grilled zucchini slices with two cups of mixed greens, 1 large diced tomato, a quarter cup of chopped fresh parsley, a quarter cup of chopped fresh mint, 10 pitted Kalamata olives, one-half avocado (diced), 1 green onion (sliced), one can of 12-oz. chunk light tuna in water (drained), one tablespoon of extra-virgin olive oil, a tablespoon of balsamic vinegar, ¼ teaspoon of fine sea salt and ¾ teaspoon of freshly-cracked black pepper in large bowl. Toss well. Serves 1.
Why it’s good. There’s a whopping 41.8 grams of protein in one serving of this healthy tuna salad. It also has 15.7 grams of dietary fiber, 37. 5 grams of carbs and 563 calories. It’s also loaded with vitamin A, C, calcium and iron.
Say goodbye to your old, boring tuna salad. These ten recipe ideas will reinvent the healthy tuna salad into something you’ll actually look forward to eating. And they’re pretty easy to whip up too.