Salads > Protein Salads > Tuna Salads > Mediterranean Tuna Salad Recipe

Classic Protein-Packed Tuna Salad

Enjoy a fulfilling and protein-rich tuna salad, perfect for a light lunch or a satisfying snack. This recipe focuses on maximizing protein content while keeping the flavors classic and simple. Made with tuna, celery, onion, mayonnaise, and a touch of seasoning, this salad is quick to prepare and incredibly versatile. Serve it on lettuce, in a sandwich, or with crackers.

Prep Time
10 minutes
Cook Time
0 minutes
Servings
2-3
Ingredients
  • 2 cans (5 oz each) Canned Tuna in Water, drained
  • 1/2 cup Celery, finely chopped
  • 1/4 cup Red Onion, finely chopped
  • 1/4 cup Mayonnaise (Light or Regular)
  • 1 teaspoon Dijon Mustard
  • 1 teaspoon Lemon Juice
  • to taste Salt
  • to taste Black Pepper

Prepare the Tuna

Drain the canned tuna thoroughly. Use a fork to flake the tuna into a medium-sized mixing bowl. Ensure there are no large clumps.

Add Vegetables

Add the finely chopped celery and red onion to the bowl with the flaked tuna. These vegetables add a nice crunch and flavor to the salad.

Mix the Dressing

In a separate small bowl, whisk together the mayonnaise, Dijon mustard, and lemon juice. This creates a creamy and tangy dressing for the tuna salad.

Combine and Season

Pour the dressing over the tuna and vegetables. Gently mix until everything is well combined. Be careful not to overmix, as this can make the tuna salad mushy.

Season to Taste

Season the tuna salad with salt and black pepper to taste. Start with a small amount and adjust as needed. Remember that the tuna may already be slightly salty.

Serve

Serve the tuna salad immediately or chill it in the refrigerator for later. It's delicious on lettuce wraps, in sandwiches, or with your favorite crackers.

Nutrition Facts Estimated per 100g of product

Approximately: Calories: 150-200, Protein: 15-20g, Fat: 8-12g, Carbs: 2-4g. These values are estimates and will vary depending on the specific ingredients and portion sizes used.

Other Considerations for Nutrition

Using light mayonnaise can significantly reduce the fat content. Adding hard-boiled eggs or Greek yogurt can further increase the protein content. Choosing tuna packed in water instead of oil also helps reduce the fat. This salad is a good source of Omega-3 fatty acids.

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FAQ

  • Can I use tuna packed in oil?

    Yes, you can use tuna packed in oil, but be sure to drain it very well to reduce the overall fat content. You may also want to use a smaller amount of mayonnaise if using tuna in oil.
  • How long does tuna salad last in the refrigerator?

    Tuna salad will last for 3-4 days in the refrigerator when stored in an airtight container.
  • Can I add other vegetables to this tuna salad?

    Absolutely! Feel free to add other vegetables like chopped pickles, bell peppers, or hard-boiled eggs to customize your tuna salad.
  • Is this recipe suitable for a gluten-free diet?

    Yes, this recipe is naturally gluten-free, provided that the mayonnaise and mustard used are also gluten-free.