Are you looking for light meals that are both filling and healthy? If youโre craving something quick and nutritious, then youโve come to the right place. I created this post because I know how challenging it can be to find tasty, protein-packed meals that donโt take all day to prepare.
This collection of salad with tuna recipes is designed for busy people like you who want to eat well without spending hours in the kitchen. Whether you’re into meal prep or just need some quick lunch ideas, these recipes fit the bill. Each one is packed with flavor and offers a healthy twist on traditional tuna salad.
Get ready to explore 10 different tuna salad variations that are not only easy to make but also delicious and satisfying. From a classic tuna salad to a tropical twist, youโll find something here for every mood and occasion. Eating healthy doesnโt have to be boring, and these easy salad recipes will prove just that. Youโll be able to whip up protein-rich meals in no time, making them perfect for your busy lifestyle.
So, grab your mixing bowl and prepare to dive into these healthy tuna recipes that will keep you energized and satisfied all day long. Letโs get started on your journey to delicious, nutritious eating!
Key Takeaways
– Discover 10 unique tuna salad recipes that are quick and easy to prepare.
– Each recipe is designed to be healthy while packing in protein.
– Explore creative variations like Mediterranean and spicy options to keep meals exciting.
– Perfect for meal prep, these salads can be made ahead and stored for busy days.
– Enjoy a variety of flavors, making it easy to stick to a healthy eating plan.
1. Classic Tuna Salad
Craving something quick and satisfying? This classic tuna salad is your delicious answer. With a blend of tender canned tuna, creamy mayonnaise, and crunchy celery, itโs perfect for a sandwich or a fresh bed of greens.
It offers a delightful crunch and a creamy texture that tuna enthusiasts and newcomers will adore. For an extra zing, toss in some chopped pickles or sweet relish for a burst of flavor.
Servings: 4 | Prep Time: 10 mins | Total Time: 10 mins | Calories: 300 per serving
Nutrition Information:
– Protein: 25g
– Fat: 20g
– Carbohydrates: 6g
– Fiber: 1g
Ingredients:
– 2 cans of tuna, drained
– 1/3 cup mayonnaise
– 1 tbsp Dijon mustard
– 1/2 cup celery, diced
– Salt and pepper to taste
1. In a large bowl, combine the drained tuna, mayonnaise, and mustard.
2. Stir in diced celery and season with salt and pepper.
3. Serve immediately or chill for later use.
– For added flavor, mix in some chopped red onion or bell pepper.
– Serve on whole grain bread or atop lettuce for a low-carb option.
Classic tuna salad proves you can get big flavor in minutes. With simple ingredientsโtuna, mayo, and celeryโyou can whip up a meal-prep staple in just 10 minutes. Itโs a tasty, protein-packed win in any salad with tuna recipes.
Classic Tuna Salad
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Price updated on December 17, 2025 at 6:41 PM
StarKist Selects No Salt Added Chunk White Albacore Tuna in Water, 4.5 o…
Bumble Bee Chunk Light Tuna In Water, 5 oz Cans (Pack of 24) – Wild Caug…
Sustainable Seas, Chunk Light Tuna in Water, No Salt Added, 3rd party me…
Hellmann’s Real Mayonnaise 6 count Real Mayo Squeeze Bottle For a Creamy…
French’s Dijon Mustard, 105 oz – One 105 Ounce Bottle of Dijon Mustard w…
2. Mediterranean Tuna Salad
Are you ready to enjoy a taste of the Mediterranean? This vibrant tuna salad brings together fresh cherry tomatoes, Kalamata olives, red onion, and feta cheese, all tossed in a light olive oil and lemon dressing.
The balance of salty and savory creates an irresistible choice for lunch or dinner. With its bright colors and refreshing flavor, this salad is light yet satisfying.
Servings: 4 | Prep Time: 15 mins | Total Time: 15 mins | Calories: 350 per serving
Nutrition Information:
– Protein: 28g
– Fat: 22g
– Carbohydrates: 10g
– Fiber: 2g
Ingredients:
– 2 cans of tuna, drained
– 1 cup cherry tomatoes, halved
– 1/4 cup Kalamata olives, sliced
– 1/2 cup red onion, diced
– 1/3 cup feta cheese, crumbled
– 3 tbsp olive oil
– Juice of 1 lemon
– Salt and pepper to taste
1. Combine the tuna, cherry tomatoes, olives, red onion, and feta in a bowl.
2. In a separate bowl, whisk together olive oil, lemon juice, salt, and pepper.
3. Pour the dressing over the salad and toss gently to combine.
4. Serve chilled or at room temperature.
– Add chopped cucumber for extra crunch.
– Pair it with pita bread or on a bed of mixed greens for a heartier meal.
Mediterranean Tuna Salad
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Price updated on December 17, 2025 at 6:41 PM
StarKist Chunk Light Tuna in Water, 5 oz (48 Pack) Canned Tuna Fish, Wil…
Atlas Organic Cold Pressed Moroccan Extra Virgin Olive Oil, Polyphenol R…
Spectrum Organic Olive Oil, Unrefined Extra Virgin, 25.4 Ounce
3. Avocado Tuna Salad
If youโre after a creamy delight with a healthy spin, this avocado tuna salad is just what you need! Replacing mayonnaise with ripe avocado creates a nutrient-rich dish thatโs both satisfying and flavorful.
With the addition of diced red onion, fresh cilantro, and zesty lime juice, youโll enjoy a fresh taste perfect for summer. Itโs a light yet protein-packed meal thatโs a hit any time of year.
Servings: 4 | Prep Time: 10 mins | Total Time: 10 mins | Calories: 250 per serving
Nutrition Information:
– Protein: 23g
– Fat: 15g
– Carbohydrates: 10g
– Fiber: 4g
Ingredients:
– 2 cans of tuna, drained
– 1 ripe avocado, mashed
– 1/4 cup red onion, diced
– 2 tbsp cilantro, chopped
– Juice of 1 lime
– Salt and pepper to taste
1. In a bowl, combine the mashed avocado with tuna.
2. Stir in red onion, cilantro, lime juice, and season with salt and pepper.
3. Serve in lettuce wraps or with whole grain crackers.
– Serve immediately to enjoy the fresh flavors before the avocado browns.
– Add diced tomatoes for an extra burst of flavor.
Avocado Tuna Salad
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Price updated on December 17, 2025 at 6:41 PM
StarKist Selects No Salt Added Chunk White Albacore Tuna in Water, 4.5 o…
Wild Planet Skipjack Wild Tuna, No Salt Added, Canned Tuna, Sustainably …
StarKist Solid White Albacore Tuna in Water, 5 oz (24 Pack) Canned Tuna …
Bumble Bee Solid White Albacore Tuna in Water, 5 oz Can (Pack of 24) – W…
Bumble Bee Chunk Light Tuna In Water, 3 oz Cans (8 Packs of 3, 24 Cans T…
4. Tuna Salad with Chickpeas
Looking for a filling yet healthy option? Combine hearty chickpeas with tuna for a nutritious salad thatโs both satisfying and delicious.
This combo not only boosts protein but also adds a lovely texture. Mix in diced cucumber, red onion, and a simple olive oil dressing for a touch of Mediterranean flair.
Itโs perfect for meal prep and can be enjoyed on its own or as a flavorful sandwich filling.
Servings: 4 | Prep Time: 10 mins | Total Time: 10 mins | Calories: 320 per serving
Nutrition Information:
– Protein: 30g
– Fat: 15g
– Carbohydrates: 18g
– Fiber: 6g
Ingredients:
– 1 can of tuna, drained
– 1 can of chickpeas, rinsed and drained
– 1/2 cup cucumber, diced
– 1/4 cup red onion, diced
– 3 tbsp olive oil
– Juice of 1 lemon
– Salt and pepper to taste
1. In a bowl, combine tuna, chickpeas, cucumber, and red onion.
2. Whisk together olive oil, lemon juice, salt, and pepper, and pour over the salad.
3. Mix well and serve over greens or as a sandwich.
– Add herbs like parsley or dill for more flavor.
– This salad keeps well in the refrigerator for a few days.
Tuna Salad with Chickpeas
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Price updated on December 17, 2025 at 6:41 PM
Bumble Bee Chunk Light Tuna In Water, 5 oz Cans (Pack of 24) – Wild Caug…
Eden Organic Garbanzo Beans, Chickpeas, 15 oz Can (12-Pack Case), No Sal…
Jack’s Organic Chickpeas Garbanzo Beans 13.4 oz. | Packed with Protein a…
Lucini, Organic Everyday Extra Virgin Olive Oil, 16.9 Fl Oz
Pompeian USDA Organic Smooth Extra Virgin Olive Oil, Contains Polyphenol…
5. Spicy Tuna Salad
Do you enjoy a little kick in your meals? This spicy tuna salad is exactly what you need! Featuring sriracha and jalapeรฑos, it delivers a punch while still being healthy and filling.
Mixing in creamy Greek yogurt adds a tangy flavor that perfectly balances the heat. Enjoy it on whole grain bread or with crunchy tortilla chips for a tasty snack.
Servings: 4 | Prep Time: 10 mins | Total Time: 10 mins | Calories: 280 per serving
Nutrition Information:
– Protein: 26g
– Fat: 12g
– Carbohydrates: 9g
– Fiber: 2g
Ingredients:
– 2 cans of tuna, drained
– 1/4 cup Greek yogurt
– 1 tbsp sriracha (or to taste)
– 1-2 jalapeรฑos, diced (seeds removed for less heat)
– Salt and pepper to taste
1. In a bowl, combine tuna, Greek yogurt, sriracha, and jalapeรฑos.
2. Season with salt and pepper and mix well.
3. Serve on bread or with chips.
– Adjust sriracha level according to your spice tolerance.
– Great for meal prep; flavors intensify overnight.
Spicy Tuna Salad
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Price updated on December 17, 2025 at 6:42 PM
Sriracha Chili Hot Sauce, 28 Ounce Bottle (Pack of 2) by Huy Fong
Underwood Ranches Dragon Sriracha Sauce – Hot Sauce for Eggs, Pizza, Mex…
Organic Bread 21 Whole Grains & Seeds, 27 oz. (Pack of 2 Loaves)
100% Whole Wheat Bread Sliced – 5 Pack – 16 oz per Loaf | Delicious Sand…
6. Asian-Inspired Tuna Salad
Are you ready for a unique flavor twist? This Asian-inspired tuna salad is a delicious change from the ordinary.
With ingredients like sesame oil, soy sauce, and ginger, it brings a delightful freshness to your plate. Chopped scallions and shredded carrots offer a crunchy texture, while sesame seeds add a nutty finish.
Itโs perfect as a lunch option or a side dish thatโs light, tasty, and super easy to whip up!
Servings: 4 | Prep Time: 10 mins | Total Time: 10 mins | Calories: 290 per serving
Nutrition Information:
– Protein: 25g
– Fat: 18g
– Carbohydrates: 8g
– Fiber: 3g
Ingredients:
– 2 cans of tuna, drained
– 1 tbsp sesame oil
– 2 tbsp soy sauce
– 1/2 cup scallions, chopped
– 1/2 cup carrots, shredded
– 1 tbsp sesame seeds
– Salt and pepper to taste
1. In a bowl, mix tuna with sesame oil and soy sauce.
2. Fold in scallions and shredded carrots.
3. Top with sesame seeds and mix.
4. Serve in lettuce cups or as a salad.
– Opt for low-sodium soy sauce for a healthier option.
– Serve over rice or quinoa for a heartier meal.
Asian-Inspired Tuna Salad
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Price updated on December 17, 2025 at 6:44 PM
OTTOGI 100% Pure Premium Roasted Sesame Oil, Toasted to Perfection, Trad…
Kevala Organic Toasted Sesame Oil – 64 fl oz – 1/2 Gallon โ Cold Pressed…
Kevala Organic Extra Virgin Sesame Oil โ Cold Pressed, Unrefined & Non-G…
Kikkoman Less Sodium Gluten Free Tamari Soy Sauce .5 Gallon Container
Organic Toasted Sesame Seeds (Unhulled) – Single-Origin Premium Selectio…
7. Tuna Salad with Roasted Vegetables
Want to add some heartiness to your salad? This tuna salad with roasted vegetables is a tasty way to do just that!
Using seasonal veggies like zucchini, bell peppers, and red onions, roasting brings out their natural sweetness. Combined with tuna, this dish is not just filling but bursting with flavor.
Drizzling a balsamic vinaigrette adds a delightful tang, making it perfect for lunch or dinner.
Servings: 4 | Prep Time: 15 mins | Cook Time: 20 mins | Total Time: 35 mins | Calories: 320 per serving
Nutrition Information:
– Protein: 30g
– Fat: 11g
– Carbohydrates: 22g
– Fiber: 5g
Ingredients:
– 2 cans of tuna, drained
– 1 zucchini, diced
– 1 bell pepper, diced
– 1 red onion, diced
– 2 tbsp olive oil
– Balsamic vinaigrette to taste
1. Preheat oven to 400ยฐF (200ยฐC).
2. Toss vegetables with olive oil, salt, and pepper; spread on a baking sheet.
3. Roast for 20 minutes or until tender.
4. In a bowl, mix roasted veggies with tuna and drizzle with balsamic vinaigrette.
5. Serve warm or cold.
– Feel free to use any seasonal veggies you have on hand.
– This salad can be made ahead of time and stored in the fridge.
Tuna Salad with Roasted Vegetables
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Price updated on December 17, 2025 at 6:43 PM
Marie’s, All Natural Balsamic Vinaigrette Dressing, 11.5 oz
Hellmann’s Classics Balsamic Vinaigrette Salad Dressing Salad Bar Bottle…
Hellmann’s Classics Balsamic Vinaigrette Salad Dressing Jug Gluten Free,…
Ken’s Dressing Balsamic Vinaigrette, 32 Pound
8. Tuna Pasta Salad
Craving a filling and satisfying dish? This tuna pasta salad perfectly combines pasta and tuna for a hearty meal!
Featuring cooked pasta, tender tuna, peas, and a creamy dressing, itโs ideal for picnics or potlucks. The pasta adds substance, while the tuna gives you that protein boost.
Customize with your favorite veggies to enhance flavor and nutrition.
Servings: 4 | Prep Time: 10 mins | Cook Time: 10 mins | Total Time: 20 mins | Calories: 400 per serving
Nutrition Information:
– Protein: 28g
– Fat: 18g
– Carbohydrates: 40g
– Fiber: 4g
Ingredients:
– 2 cans of tuna, drained
– 2 cups pasta (elbow or rotini)
– 1 cup frozen peas, thawed
– 1/2 cup mayonnaise
– 1 tbsp lemon juice
– Salt and pepper to taste
Instructions:
1. Cook pasta according to package instructions and drain.
2. In a large bowl, combine cooked pasta, tuna, peas, mayonnaise, and lemon juice.
3. Season with salt and pepper; mix well.
4. Chill before serving.
– Experiment with different types of pasta or veggies.
– This salad makes a great dish to prepare ahead of time.
Fun fact: a hearty salad with tuna recipes like tuna pasta salad can be meal-prep friendlyโready in 20 minutes and packing about 400 calories per serving. Mix in your favorite veggies to tailor the nutrition and flavor.
Tuna Pasta Salad
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Price updated on December 17, 2025 at 6:43 PM
Barilla Whole Grain Rotini Pasta, 16 oz. Box (Pack of 12) – Non-GMO, Mad…
Barilla Whole Grain Pasta Elbows, 16 oz. Box (Pack of 12) – Non-GMO, Mad…
Bumble Bee Chunk Light Tuna In Water, 5 oz Cans (Pack of 24) – Wild Caug…
StarKist Solid White Albacore Tuna in Water, 5 oz (24 Pack) Canned Tuna …
Wild Planet Skipjack Wild Tuna, No Salt Added, Canned Tuna, Sustainably …
9. Tuna Salad Lettuce Wraps
Looking for a low-carb, crunchy meal? Wrap up your tuna salad in fresh lettuce leaves for a delightful treat.
Using romaine or butter lettuce, these wraps are not only healthy but incredibly satisfying. Fill them with any of your favorite tuna salad variations or stick to the classic for a quick, portable lunch.
This option is perfect for anyone looking to enjoy delicious flavors while keeping carbs in check.
Servings: 4 | Prep Time: 5 mins | Total Time: 5 mins | Calories: 150 per serving
Nutrition Information:
– Protein: 25g
– Fat: 6g
– Carbohydrates: 3g
– Fiber: 1g
Ingredients:
– 2 cans of tuna, drained
– 1/4 cup mayonnaise
– 1/2 cup celery, diced
– Salt and pepper to taste
– Large lettuce leaves (romaine or butter)
1. In a bowl, combine tuna, mayonnaise, celery, and season with salt and pepper.
2. Spoon the tuna mixture onto lettuce leaves.
3. Roll up and enjoy!
– Add sliced avocado or tomato for extra flavor.
– Make a batch for meal prep and store in the fridge.
Tuna Salad Lettuce Wraps
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Price updated on December 17, 2025 at 6:43 PM
Bumble Bee Chunk Light Tuna In Water, 5 oz Cans (Pack of 24) – Wild Caug…
Bumble Bee Solid White Albacore Tuna in Water, 5 oz Can (Pack of 24) – W…
StarKist Selects No Salt Added Chunk White Albacore Tuna in Water, 4.5 o…
StarKist Solid White Albacore Tuna in Water, 4 – 5 Oz Can (Pack of 6) – …
MW Polar All Natural CHUNK LIGHT TUNA in Water, Wild Caught, Sustainable…
10. Tropical Tuna Salad
Ready for a taste of the tropics? This fruity tuna salad is a delightful way to brighten your meal!
With the addition of pineapple, mango, and a light dressing, this dish transforms into a refreshing summer treat. The sweetness of the fruit pairs beautifully with savory tuna for a unique twist.
Serve it on its own or as a filling for sandwiches or wraps, and enjoy a burst of flavor.
Servings: 4 | Prep Time: 10 mins | Total Time: 10 mins | Calories: 280 per serving
Nutrition Information:
– Protein: 26g
– Fat: 8g
– Carbohydrates: 30g
– Fiber: 3g
Ingredients:
– 2 cans of tuna, drained
– 1/2 cup pineapple, diced
– 1/2 cup mango, diced
– 1/4 cup Greek yogurt
– Juice of 1 lime
– Salt and pepper to taste
Instructions:
1. In a bowl, combine tuna, pineapple, mango, Greek yogurt, and lime juice.
2. Season with salt and pepper and mix well.
3. Serve chilled or at room temperature.
– Adding a sprinkle of coconut flakes can enhance the tropical feel.
– Perfect for summer picnics or as a light main dish.
Fun fact: Pineapple’s bromelain helps brighten a salad with tuna recipes by tenderizing flavors. Mango adds sunny sweetness that pairs perfectly with tuna’s savor. This tropical blend keeps meals light, flavorful, and easy to prep.
Tropical Tuna Salad
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Price updated on December 17, 2025 at 6:45 PM
StarKist Selects No Salt Added Chunk White Albacore Tuna in Water, 4.5 o…
Blue Harbor Fish Co. Wild Albacore Solid White Tuna in Water No Salt Add…
StarKist Solid White Albacore Tuna in Water, 5 oz (24 Pack) Canned Tuna …
Bumble Bee Chunk Light Tuna In Water, 5 oz Cans (Pack of 24) – Wild Caug…
Wild Planet Albacore Wild Tuna, Sea Salt, Canned Tuna, Sustainably Wild-…
Conclusion
These 10 tuna salad recipes showcase how versatile and delicious this protein-packed meal can be.
Whether you prefer something classic, spicy, or tropical, thereโs a tuna salad here for every palate.
So grab those canned goods and start whipping up these quick, healthy lunches that are as satisfying as they are easy to make!
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Frequently Asked Questions
Question: What makes a tuna salad a light, protein-packed meal for meal prep?
Answer: A tuna salad can be a light, protein-packed meal by using tuna packed in water, adding plenty of veggies, and choosing a light dressing. In the context of salad with tuna recipes, aim for about 20-30 g protein per serving using canned tuna. Build with celery, cucumber, cherry tomatoes, and herbs; swap mayo for Greek yogurt or a lemon-olive oil dressing to cut calories. Portion into jars for meal prep and pair with whole grains for a balanced protein-packed meals plan.
Question: How can I customize tuna salad for different tastes while staying healthy?
Answer: Here are a few easy twists: Mediterranean with olives, cucumber, feta; Asian-inspired with sesame oil, soy, and lime; or Mexican-inspired with avocado, corn, cilantro, and lime. For healthy tuna recipes, keep the dressing light and load up veggies. These ideas also make great easy salad recipes and quick lunch ideas you can tailor to your preferences.
Question: Can I make tuna salad ahead for meal prep, and how should I store it?
Answer: Absolutely. Prepare a base with tuna, chopped veggies, and herbs, and store in airtight containers in the fridge for up to 4 days. For best texture, keep dressing separate until serving or choose a dressing that holds up well. This approach fits into quick lunch ideas and meal prep routines. It’s a great fit for salad with tuna recipes you can line up for the week.
Question: Which ingredients power up protein without piling on calories in a tuna salad?
Answer: Beyond tuna, add egg whites, white beans, chickpeas, or edamame to increase protein without heavy calories. Use a light dressing with Greek yogurt or a splash of olive oil to complement. These options fit into protein-packed meals and seafood salad recipes.
Question: Are there tuna salad variants that fit special diets (low-sodium, dairy-free, paleo)?
Answer: Definitely. For low-sodium, rinse canned tuna and choose no-salt-added options; dairy-free dressings use olive oil, lemon, and herbs; paleo-friendly tweaks use olive oil-based dressings and avoid dairy, beans, or legumes; add extra veggies to stay satiated. You can still enjoy tasty salad with tuna recipes and other healthy tuna recipes.
Related Topics
tuna salad recipes
healthy meals
meal prep
quick lunch
protein-packed
easy salad recipes
seafood salads
light meals
healthy tuna recipes
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budget-friendly
