I’m really excited to share this tuna salad no mayo recipe with you all because it’s delicious and packed with even more protein than your average tuna salad. So whether you’re just looking for a healthy tuna salad recipe packed with flavor, or you want to avoid mayo found in a traditional tuna salad, you will love this twist on an old classic.
Regular tuna salad is mayo based, which helps give it a creamy consistency. I love these classic tuna salad and don’t at all want to dismiss mayo! But sometimes you are just craving something different, lighter and fresher. This recipe has some Mediterranean flavors going on, with the tanginess of the capers and fresh lemon juice. And it has over 30 grams of protein thanks to the addition of a hard boiled egg. You guys know how much I love getting in extra protein when I can, as seen in my protein oats and protein oatmeal. This recipe has lots of flavor, and feels light, fresh and unique.
Why this recipe works
- Makes for a quick and easy healthy lunch, packed with protein and healthy fats. It’s also great for meal prep!
- The addition of crunchy celery and soft hardboiled egg creates unique and unexpected flavors and textures.
- Affordable, costing about $3.50/serving depending on what brand of canned tuna you purchase.
- 1 can of albacore tuna fish in water (I like the Wild Planet brand that is sold in bulk at Costco)
- 1 hardboiled egg, diced
- 1 stalk of celery, diced
- 1 tablespoon capers
- 1-2 tbsp extra virgin olive oil
- 1-2 tbsp fresh lemon juice
- salt and black pepper to taste
Easy as can be assembly
In a small bowl, add all the ingredients and mix well. Taste and add additional olive oil and lemon juice to your liking. That is it, it really couldn’t be easier and less complicated.
Is canned tuna truly healthy?
We tend to think fresh is best, and that canned foods are somehow less healthy! But that could be further from the truth for canned tuna. Canned tuna is a healthful food rich in protein and contains many vitamins and minerals such as B-Complex vitamins, Vitamin A and D as well as iron, selenium and phosphorus. Tuna also contains healthy omega 3 essential fatty acids DHA and EPA. Omega 3 fatty acids have been proven to help with heart and brain health and even depressive episodes in some patients. This tuna salad won’t solve all your health concerns, but it is definitely a great addition to a healthy lifestyle.
How to serve
I love making an easy lunch out of this tuna salad and eating it straight out of the bowl, over a bed of lettuce or in a lettuce wrap for a low carb option. Serve on a piece of whole grain toast or in a pita pocket if you are craving something a little heartier.
Store leftovers in a mason jar or other airtight container, but there probably won’t be any!
No problemo! The briny capers give the salad a pop of flavor, so kalamata olives or diced up artichoke hearts would be a great substitute.
If you have extra time, feel free to add diced red onion for some bite, and even a squeeze of Dijon mustard. Fresh herbs like fresh parsley or dill would also be nice additions. You don’t want to overthink this though, as the recipe us supposed to quick and easy to throw together.
I hope you love this healthy Mediterranean tuna salad recipe as much as I do! It really makes the perfect lunch and is my new favorite way to enjoy tuna.
More high-protein dishes
Tuna Salad with No Mayo
- 1 can albacore tuna in water
- 1 hardboiled egg diced
- 1 celery stalk diced
- 1 tbsp capers
- 1 tbsp olive oil add more to taste
- 1 tbsp lemon juice add more to taste
- salt and pepper
- Add all ingredients to a small bowl and mix well. Season to taste and add in additional olive oil and lemon juice to your liking.