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.”
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Food Photography and Styling by Kelly Jaggers
Healthy Tuna Salad
2 servings
5 minutes
5 minutes
Parve
Description
Learn to make herby, delicious, flavorful and low cholesterol tuna salad. No mayonnaise. Kosher, Mediterranean diet, low carb, gluten free.
Ingredients
- 5 oz olive oil packed tuna, drained (if you're watching your fat intake, use water-packed tuna)
- 1 tbsp fresh chopped basil
- 1/2 stalk celery, minced
- 1 finely chopped scallion - green part only (optional)
- 2 tbsp 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.
Vicki Martin says
Thanks for this great recipe. My mother and grandma always made delicious mayo/egg based salad, but I can no longer eat it for health reasons. I’m fighting recurrent anemia and am always searching for iron rich recipes that don’t include ingredients that interfere with iron absorption (like eggs and mayo). It still seems odd to me that eggs, which are rich in iron, also interfere with absorption. I tried the recipe as written and it was wonderful. The second time I added bell peppers and it was equally good. Thanks again for a light, tasty and healthy recipe that I will make, and enjoy, frequently.
Tori Avey says
So glad you enjoyed it Vicki! I didn’t know eggs interfere with iron absorption, that’s so interesting.
Marjorie Alpert says
Wow! Another winner! I’ve been extremely happy with any of your recipes I’ve tried.
Bella Rappaport says
This is a great recipe as is. However, I was out of lemons one day and substituted lime juice instead. This lead me to use cilantro instead of basil and chopped jalapeno..
Maria Mayott says
I’ve been eating tuna this way for years. I make a bottle of homemade Italian dressing and keep it on hand for tuna salad. So much better than using mayo. I’ve never used fresh basil before but it was really good! Thank you.
I also use this recipe to stuff tomatoes and it was very well received at a ladies luncheon.
Sherri Manuel says
I made tuna salad with chopped fresh garlic,celery,mustard , onion powder,and an boiled egg. I didn’t have enough mayonnaise. What can I use in place of the mayonnaise I don’t have.The tuna was in soybean oil.
Angel Mantooth says
I love this tuna salad recipe. The olive oil and lemon makes it taste so good.I eat it on top of sea salt and pepper crackers. Flavor of everything in tuna salad blend in so well. Delicious.
Jasmine says
Amazing recipe it’s great thing to eat for dancers love it soo much gives you loads of energy!!
Glenn says
Thanks for the recipe. Can you use the phrase “(I use ____.)” after “to taste” in your recipes. This phrase will give a good baseline for those of us who need a little more clarification on amounts. The photos and recipes you post are quite nice.
Tori Avey says
Hi Glenn, to clarify – I always recommend in the instructions below the recipe what I use personally, but in the ingredients themselves I use “to taste” because people have individual tastes and preferences when it comes to those particular ingredients. Also in this recipe, as an example, some tuna in olive oil will already have quite a bit of oil… it varies based on brand. So it’s really a try-and-taste thing. Hope that makes sense!
Jodi says
Made this tonight, and I am happy to say this is how I will be serving it from now on! I did add lemon zest and more than 2 Tbl of juice. I served it on romaine with tomatoes. Thank you!