Here’s a quick mid-week recipe that you can whip up in a couple minutes flat. This Healthy Mediterranean Tuna Salad is full of flavor. I add fresh lemon juice for tartness, fresh basil for an herby flavor, and celery for crunch. Olive oil replaces heavy, and often processed, mayonnaise. Season the mixture generously with salt and pepper, and you’ve got a fresh tuna salad with a twist. You won’t miss the mayo!
Growing up I would take a brown bag lunch to school, and I always looked forward to my mom’s tuna sandwich on white bread with mayo. Now that I have my own kitchen, I often make tuna salad to add a protein boost to my lunch. Over the years I came up with a lighter, more Mediterranean-style preparation to change things up. I still love Mom’s mayonnaise tuna salad, but this version is equally crave-worthy in its own way.
This tuna salad works great with a Mediterranean diet, or for those who are going low carb. I like to serve it on top of a kale salad, or as an open-faced sandwich on whole grain or pumpernickel toast. Spread a piece of bread with a thin layer of hummus, then top with lettuce, tomato, and tuna salad. Oh the possibilities!
Ditch the mayo for a lighter, fresher take on tuna. Super filling, heart healthy and so tasty! Your body and your taste buds will both say “thank you.”
Recommended Products:
We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. As an Amazon Associate I earn from qualifying purchases.
Food Photography and Styling by Kelly Jaggers
Healthy Tuna Salad
Ingredients
- 5 ounces olive oil packed tuna, drained (if you're watching your fat intake, use water-packed tuna)
- 1 tablespoon fresh chopped basil
- 1/2 stalk celery, minced
- 1 finely chopped scallion - green part only (optional)
- 2 tablespoons lemon juice, or more to taste
- Extra virgin olive oil to taste
- Salt and pepper to taste
Instructions
- Pour the tuna in a small mixing bowl. Use a fork to break the tuna chunks into very small pieces.
- Add the basil, celery, scallions and lemon juice to the bowl. Use the fork to stir all the ingredients together till well mixed.
- Add extra virgin olive oil to moisten the tuna to your liking. I usually use between 1 and 2 tbsp. Season with salt and pepper to taste; sea salt and freshly ground pepper is best. Serve.
Nutrition
Simple and delicious! I didn’t have fresh basil on had, so I used about half the amount of dried basil instead. I didn’t have any scallions on hand either – but believe it or not – my own home-pickled ramps (tiny wild leeks with a very pungent flavor). I chopped up a couple of them very finely to add to the recipe. Like some other reviewers, I didn’t have to add any extra salt.
I used a melon-baller to make pretty scoops of the tuna salad, which I served on a bed of baby spinach leaves, ringed by a border of cherry tomatoes with a drizzling on my homemade Italian salad dressing on top. A wonderful result!
Just made this and I love it. I drained the tuna really well! I put boiled eggs and pecans in mine and extra celery. I wa looking for a substitute for the mayo/Miracle Whip and other Canoka Oil products.
The flavors are not masked by the heavy oil. I also used a Grapeseed/Garlic oil instead of olive oil only because I had it.
Thank U!
You can also try adding hummus, I tried roasted red pepper with also lemon and pepper and it was really good!
Me too! The key is adding just a little hummus and finding the right kind/flavored hummus that won’t compete too much with the tuna 😉 I also always use black olives (just a personal preference) and add chopped up “broccoli slaw” to the top of the sandwich or in with the mix to give crunch, instead of celery
What a wonderful recipe. Thank you!
Love this! I just started eating tuna and I’ve been looking for some low cal recipes that actually taste good-this is a one. I didn’t have fresh basil, but I used some dried basil from the spice cabinet. I also added a little fresh spinach. Delicious!
What a lovely take on tuna salad! I have never been a fan of traditional tuna salad recipes due to the mayo. I didn’t have basil, so I subbed fresh parsley. Also, I zested some of the lemon. No salt or pepper needed. I intended to take this to work for lunch, but stood in the kitchen and ate most of it.
Oh my. I had no idea tuns salad could be made so many different, healthy way! Thanks everyone!
Doesn’t even need salt and pepper it’s awesome without it. First time making it and I love it.
I am in my forties and had heart valve replacement, this is a perfect heart healthy recipe. Thanks for posting this.
I make a version similar to this. I use Genovo Tonno (yellowfin) in olive oil, squeezing out oil, which is not extra virgin. I use red onion instead of green onion, and celery. Also add arugula (whole if making sandwich, chopped if eating with crackers), some extra virgin olive oil, lemon juice, black pepper, salt, and dried rosemary. When making for myself, I like adding larger amounts of the veggies–it makes for a bigger meal and feels l I’m making up for using olive oil.
Don’t squeeze out the olive oil that the tuna is packed in. It’s loaded with nutrients and other good stuff from the tuna. Use it instead of extra evoo.
Yes, Ana, it is so good to see that you point out that “olive oil” could be as unhealthy as many other less healthy oils. So many manufacturers try to fool consumers with “olive oil” on the ingredients label. “Extra Virgin Olive Oil” is a different product with all the health benefits.
I too prefer adding the stronger “bite” of chopped onion, and I add sweet pickle relish (without chemical coloring or other additives). Sometimes I add some chopped toasted almonds, or pine nuts, and non-sulfured raisins.
Thank you so much Ana for the suggestion! i added arugula, it made it so much more fresh and super green. I also added a little bit of red wine vinegar for more tang.
Instead of celery I try with apple and cranberries. I do the same for the chicken salad.
I am going to make this for a dinner as an appetizer. I am thinking of putting a tablespoon or so on a piece of romaine or bib lettuce and topping it with slivered cherry tomato slices.
Really good
Great recipe, thanks. Try adding some curry powder and cayenne if you want a different flavor, or substituting canned salmon if you’re worried about mercury.
I made this for lunch since I need to eat heart healthy meals, and it’s AMAZING. THANK YOU SO MUCH for sharing this!!
This is amazing and so yummy. I did exactly as the recipe said minus the basil because I didn’t have any at the moment. Very simple and quick, yet very tasty, thank you for this recipe!
Great to hear that AKH 🙂
This recipe is perfect. I absolutely loved it. Made it exactly as instructed. Thanks for sharing!
You’re welcome! 🙂
i will never go back to putting mayo in my tuna salad, this was delicious and healthy.
Great salad I add tarragon. Just a bit as tarrago can be overpowering.
That’s a nice Mediterranean tuna recipe and I’m tempted to give this one a try. I love the taste of olive oil in a salad so this recipe will definitely hit the spot. Thank you for sharing this and I look forward to trying more of your recipes in future.
Hi well I was wondering does the olive oil really matter? If I would exclude it out of the recipe would the flavor change? Hope you answer this because I plan to make this anytime soon it looks so good.thanks for the recipe.
Hi Mildred– yes, the olive oil matters, if you don’t include it the salad will taste somewhat dry. You can add a little at a time if you like till the texture is to your liking.