Healthy Tuna Salad Recipe
created by
Sarah S. 06/17/2024
"Chickpeas and tuna"
"Good morning Sarah. Your meal looks great and very filling hope you enjoyed it!"
See commentsIngredients
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 can (5 oz) tuna in water, drained
- 1/4 cup plain Greek yogurt (low-fat)
- 1 tablespoon Dijon mustard
- 1 tablespoon lemon juice
- 1/2 cup diced cucumber
- 1/2 cup diced bell pepper (any color)
- 1/4 cup chopped red onion
- Salt and pepper to taste
- Fresh parsley for garnish (optional)
Instructions
- In a large bowl, combine the drained chickpeas and tuna. Use a fork to break up the tuna into smaller pieces.
- Add the Greek yogurt, Dijon mustard, and lemon juice to the bowl. Mix well until everything is combined.
- Stir in the diced cucumber, bell pepper, and red onion. Season with salt and pepper to taste.
- Garnish with fresh parsley if desired. Serve immediately or refrigerate for 30 minutes to let the flavors meld.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 220 kcal |
| Protein | 20g |
| Carbohydrates | 30g |
| Fiber | 8g |
| Sugar | 2g |
| Added Sugar | 0g |
| Fat | 4g |
| Saturated Fat | 1g |
Health Benefits
This Healthy Tuna Salad Recipe is rich in protein from both tuna and chickpeas, making it a filling option that supports muscle maintenance and weight loss. Chickpeas provide dietary fiber, which aids digestion and helps keep you full longer. This dish fits well into Mediterranean and plant-based diets, offering a nutritious balance without excessive calories. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Serve with a side of mixed greens for added nutrients.
- Pair with whole-grain crackers for a satisfying crunch.
- Enjoy with a glass of infused water for hydration.
Recipe Variations and Adjustments
tuna bowl recipe
Serve over a bed of quinoa or brown rice for a complete meal.
tuna melt recipe
Add shredded low-fat cheese on top and broil until melted.
tuna sandwich recipe
Serve the salad between whole-grain bread slices for a hearty sandwich.
tuna patty recipe
Form the mixture into patties and pan-fry in a non-stick skillet until golden brown.
FAQs About This Recipe
Can I use dried chickpeas instead of canned?
Yes, but you'll need to soak and cook them beforehand.
How long can I store leftovers of this dish in the refrigerator?
Leftovers can be stored in an airtight container for up to 3 days.
Is this recipe gluten-free?
Yes, as long as you use gluten-free mustard and serve it with gluten-free sides.
Can I make this recipe vegan?
Yes, substitute tuna with chickpeas and use vegan yogurt.
What can I add for extra flavor?
Consider adding spices like cumin or smoked paprika for a flavor boost.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Tuna Salad Recipe for its perfect balance of protein and fiber, making it a filling option that supports your weight loss journey. With the combination of tuna and chickpeas, it not only satisfies your hunger but also provides essential nutrients. Plus, it's incredibly easy to prepare, making it a great choice for busy days or travel. Enjoy a nutritious meal that feels indulgent without the extra calories!
Recipe created by Fitmate Coach; inspired by Sarah S.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Chickpeas and tuna"
"Good morning Sarah. Your meal looks great and very filling hope you enjoyed it!"