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Recipe for Creamy Low-Fat Tuna Salad with Crisp Vegetables

Heather
Tonkins
November 25, 2024
This can be your go-to tuna salad that's nutrient-dense and good for your waistline.
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Traditional tuna salad can be irresistible, but it’s also one of the most calorie-dense choices for a sandwich filling or salad topping. When it’s made with gobs of full-fat mayo, it can have about 300 calories per serving. Our creamy tuna salad is lower in fat and calories, but it’s still satisfying and delicious. The addition of low-fat mayonnaise lends creaminess, while extra vegetables add crunch and nutrients.

Variations and Serving Suggestions for Crisp and Creamy Low-Fat Tuna Salad

  • Try it with canned salmon, 8 ounces of cooked, diced chicken breast or leftover rotisserie chicken, or 4 hard-boiled eggs and 8 hard-boiled egg whites instead of tuna.
  • For a creamier salad, add ¼ add ¼ cup of plain yogurt or 2 tablespoons of olive oil.
  • For additional color and nutrients, add ½ cup of chopped tomatoes and ½ cup of diced cucumber.
  • Serve your tuna salad on a bed of lettuce, on half of a toasted whole-grain bagel or a slice of whole-grain bread, or in a high-fiber tortilla. 
  • Make your tuna salad ahead of time to let the flavors mingle

Recipe for Low-Fat Tuna Salad

Makes 4 servings

Ingredients

  • 2 (5-ounce) cans tuna
  • ¼ cup reduced-fat mayonnaise
  • 1 stalk of celery, diced
  • 2 tablespoons red onion, diced
  • 1-2 tablespoons chopped fresh or 1 teaspoon of dried parsley, chives, mint, dill weed, or any other herbs
  • 1-2 teaspoons of Dijon mustard
  • Dash of onion or garlic powder, optional
  • Lemon or lime juice to taste
  • Black pepper to taste

Directions

  1. Drain the liquid from the tuna cans. Then, add the tuna, mayonnaise/yogurt, diced celery, diced red onion, herbs, Dijon mustard, salt and pepper to a mixing bowl.
  2. Stir all of the ingredients together until well combined.
  3. Enjoy the tuna salad plain out of a bowl, wrapped up in lettuce, on top of a salad, or in a whole grain wrap.

Nutrition information per serving: calories: 150 kcal; total fat: 7 g; total carbohydrates: 2 g; sugar: 1 g; fiber: 0 g; protein: 21 g; sodium: 300 mg; cholesterol: 45 mg

Reviewed by Natalie Stein, MS, MPH, CDCES

Calorie and nutrient information in meal plans and recipes are approximations. Please verify for accuracy. Please also verify information on ingredients, special diets, and allergens.

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