Healthy Tuna Salad Recipe
created by
Bridget M. 11/05/2023
"Made tuna and chick pea salad with onion and celery and a dressing with Greek yogurt and vegan mayo over spring mix. Made a big batch of the tuna a chick pea salad for future meals"
"Its fantastic that you included lean proteins from the tuna and chickpeas as well as fiber-rich foods from the veggies. The Greek yogurt and vegan mayo dressing is a great choice for a bit of healthy fat"
See commentsIngredients
- 2 cans of tuna in water, drained
- 1 can of chickpeas, rinsed and drained
- 1/2 cup Greek yogurt (plain, low-fat)
- 1/4 cup vegan mayo
- 1/2 cup celery, diced
- 1/2 cup onion, finely chopped
- 4 cups spring mix or mixed greens
- Salt and pepper to taste
- 1 tablespoon lemon juice (optional)
Instructions
- In a large bowl, combine the drained tuna and chickpeas. Use a fork to break up the tuna into smaller pieces.
- Add the diced celery and chopped onion to the bowl.
- In a separate small bowl, mix the Greek yogurt, vegan mayo, lemon juice, salt, and pepper until well combined.
- Pour the dressing over the tuna and chickpea mixture, and gently fold until everything is evenly coated.
- Serve the salad over a bed of spring mix or mixed greens. Enjoy immediately or store in the refrigerator for up to 3 days.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 250 kcal |
| Protein | 30g |
| Carbohydrates | 20g |
| Fiber | 6g |
| Sugar | 2g |
| Added Sugar | 0g |
| Fat | 8g |
| Saturated Fat | 1g |
Health Benefits
This Healthy Tuna Salad Recipe is packed with lean protein from tuna and chickpeas, which helps keep you full and satisfied. The Greek yogurt dressing adds creaminess without the extra calories and fat of traditional dressings. This dish fits well into Mediterranean and plant-based diets, providing essential nutrients while being low in added sugars and unhealthy fats. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with whole grain crackers for added fiber.
- Serve with a side of sliced cucumbers or bell peppers for extra crunch.
- Enjoy with a glass of infused water or herbal tea.
Recipe Variations and Adjustments
tuna salad recipe
Keep the base ingredients the same, focusing on the tuna and chickpeas.
tuna salad recipe healthy
Ensure to use low-fat or fat-free Greek yogurt and limit the amount of vegan mayo.
tuna salad recipe with greek yogurt
Highlight the use of Greek yogurt as the primary dressing component.
chickpea salad recipe
Increase the amount of chickpeas and reduce the tuna for a more chickpea-focused salad.
FAQs About This Recipe
Can I make this salad ahead of time?
Yes, this salad can be made ahead and stored in the refrigerator for up to 3 days.
Is this recipe gluten-free?
Yes, all the ingredients are gluten-free, making it suitable for those with gluten sensitivities.
Can I freeze this salad?
It's not recommended to freeze this salad as the texture of the ingredients may change upon thawing.
What can I use instead of chickpeas?
You can substitute chickpeas with black beans or even diced cooked potatoes for a different texture.
How can I make this salad spicier?
Add diced jalapeños or a dash of hot sauce to the dressing for an extra kick.
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 satisfying choice for weight loss. The combination of tuna and chickpeas not only keeps you full but also provides essential nutrients. With a creamy Greek yogurt dressing, it feels indulgent while being a healthy option. Plus, it's quick to prepare, making it ideal for busy days or travel. Enjoy a nutritious meal that tastes great and supports your health goals!
Recipe created by Fitmate Coach; inspired by Bridget M.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Made tuna and chick pea salad with onion and celery and a dressing with Greek yogurt and vegan mayo over spring mix. Made a big batch of the tuna a chick pea salad for future meals"
"Its fantastic that you included lean proteins from the tuna and chickpeas as well as fiber-rich foods from the veggies. The Greek yogurt and vegan mayo dressing is a great choice for a bit of healthy fat"