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Open faced tuna salad sandwich on whole wheat bread with lettuce, red onion, celery, and fresh herbs on a white plate.

Tuna Salad Recipe

Ella
This healthy tuna salad recipe is a quick, high protein meal made with simple pantry ingredients and ready in just 15 minutes.
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Prep Time 15 minutes
Total Time 15 minutes
Course Lunch, Main Course
Cuisine American
Servings 4 servings
Calories 172 kcal

Ingredients
  

For the Base

  • 2 cans (5 oz each) tuna, drained very well
  • 1 stalk celery, finely diced for crunch
  • 2 tablespoons red onion, finely chopped for mild bite
  • 1.5 tablespoons fresh parsley, chives, or mixed herbs, chopped

For the Creamy Dressing

  • 0.25 cup mayonnaise use full fat for richer flavor or light if preferred
  • 0.5 tablespoon Dijon mustard for gentle tang
  • to taste kosher salt
  • to taste freshly ground black pepper

Instructions
 

  • Open the tuna cans and drain them very well. Press the tuna gently with the lid or a fork to remove excess liquid. Dice the celery into small pieces and finely chop the red onion and fresh herbs.
  • Place the drained tuna in a medium mixing bowl and break it into small flakes with a fork. Add the diced celery, chopped red onion, and fresh herbs.
  • Add the mayonnaise and Dijon mustard. Season with kosher salt and freshly ground black pepper, starting with a small amount.
  • Stir gently until just combined. Fold carefully so the tuna stays light and flaky, and mix until creamy but not mashed.
  • Taste and adjust seasoning as needed. Add more salt, pepper, or herbs if desired.
  • Serve immediately or cover and chill for 30 to 60 minutes to allow the flavors to blend. Store in an airtight container in the refrigerator for up to 3 to 4 days.

Notes

Drain the tuna thoroughly to prevent a watery texture. For a lighter option, replace part of the mayonnaise with Greek yogurt. For a low carb serving idea, spoon the tuna salad into lettuce wraps or halved avocados. Do not leave at room temperature for more than 1 to 2 hours for food safety.

Nutrition Facts Per Serving

Calories: 172 kcal
Carbohydrates: 1 g
Protein: 17 g
Fat: 11 g
Saturated Fat: 2 g
Trans Fat: 1 g
Cholesterol: 36 mg
Sodium: 322 mg
Potassium: 173 mg
Fiber: 1 g
Sugar: 1 g
Vitamin A: 148 IU
Vitamin C: 2 mg
Calcium: 20 mg
Iron: 2 mg
Keyword Easy Tuna Salad, Healthy Tuna Salad, High Protein Lunch, Meal Prep Tuna, Tuna Salad Recipe