Healthier Tuna Salads: Hold the Mayo!

Cook’s notes: We have been eating more tuna lately. It’s a great source of protein. Traditional tuna salad can sink any health benefit in a ton of mayonnaise, though. Here are notes on how to make tuna salad without a ton of mayo. Each version serves 2 people (about 3 oz tuna salad per person).

Tip: To prevent a soggy sandwich, pack the tuna salad separate from the whole-wheat bread (or pita).

Italian Style

5 oz can chunk light tuna in water, drained
2 Tablespoons chopped olives
1 Tablespoon extra virgin olive oil
1.5 teaspoon lemon juice

Combine all ingredients and mix thoroughly.
Adapted from fitsugar and Food Network

Tuna with Yogurt

5 oz can chunk light tuna in water, drained
2 to 3 Tablespoons fat-free Greek yogurt
1 Tablespoon mustard
Balsamic vinaigrette
1/4 cup Broccoli slaw shreds or shredded carrots or chopped cucumber

Combine all ingredients and mix thoroughly.

Use 2 parts yogurt, 1 part mustard, and a drizzle of balsamic. If your tuna salad is not moist enough, add more yogurt.

Adapted from fannetasticfood and zipongo, among others

Tuna with Cream Cheese

5 oz can chunk light tuna in water, drained
2 wedges The Laughing Cow Light cheese, any flavor (42 g); substitute with 1.5 oz light cream cheese
1/2 cup red bell pepper, chopped small
1/2 cup cucumber, chopped small
pinch of salt, black pepper, and dried thyme

Mix the tuna with the The Laughing Cow Light wedges. Combine all remaining ingredients and mix thoroughly.

Adapted from greenlitebites

Sample menus:

1 serving tuna salad on 2 slices of high-fiber bread
1 cup steamed broccoli
1 cup watermelon

1 serving tuna salad in a large whole-wheat pita
100 g sliced cucumber with peel
1 medium banana

1 serving tuna salad
2 cups mixed greens
Vinaigrette dressing on the side
1 multi-grain roll
1 cup strawberries

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