• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Mirlandra's Kitchen

Real Dinner Solutions

  • Recipes
    • 30 Minute Dinners
    • Appetizers
    • Asian
    • BBQ and Grilling
    • Beef
    • Bread
    • Breakfast and Brunch
    • Burgers and Sandwiches
    • Cake & Cupcakes
    • Candy Making
    • Canning and Dehydrating
    • Casserole
    • Chicken and Turkey
    • Condiments
    • Cookies & Bars
    • Crock Pot
    • Desserts
    • Dinner Tonight
    • Drinks
    • Fruit Desserts
    • Gluten Free
    • Ice Cream & Frozen Desserts
    • Instant Pot
    • Jam and Fruit Butter
    • Korean
    • Low-carb
    • Lunchbox Perfect
    • Main Dish
    • Mexican
    • One Pot
    • Pasta
    • Pie, Cobbler and Crisp
    • Pork
    • Potatoes and Rice
    • Salad
    • Seafood
    • Side Dish
    • Soup
    • Vegetarian
    • Veggies
  • Holidays
    • 4th of July Recipes
    • Christmas Recipes
    • Cinco De Mayo
    • Easter Recipes
    • Father’s Day Recipes
    • Game Day
    • Halloween Recipes
    • Mother’s Day Recipes
    • New Year’s Eve
    • St. Patrick’s Day Recipes
    • Thanksgiving Recipes
    • Thanksgiving Sides
    • Valentine’s Day Recipes
  • Shop
  • Kitchen Resources
  • Mirlandra
  • Contact Me
menu icon
go to homepage
search icon
Homepage link
  • Recipes
  • Holidays
  • Shop
  • Kitchen Resources
  • Mirlandra
  • Contact
×

Simple & Healthy Tuna Salad

August 31, 2014 by Mirlandra 2 Comments

Jump to Recipe

Simple, healthy and delicious tuna salad seasoned with dill and green onion. This easy lunchtime solution is flavorful but not loaded with mayo.

Three rice crackers are loaded up with mounds of healthy tuna salad. You can see fresh dill and small pieces of onion.

Mornings before work can be very busy and I need handy food that is delicious, easy, fast, healthy and holds well until lunch if not all week. Tuna salad should be that food, but sometimes it’s not.

The First Rule of Healthy Tuna Salad

The first rule of healthy tuna salad is picking good tuna. This fish can have a very strong fishy flavor when it is canned; not appetizing at all. Some varieties are also high in mercury which is harmful even in small amounts. Home canned tuna is amazing but hard to come by. My favorite store brand is Wild Planet, which I was buying it at Costco until they replaced it with Kirkland tuna.   Amazon has a six pack of Wild Planet Albacore but it is a bit more expensive than the Costco sale price.

When you pick a out a can of tuna read the ingredients and make sure it only has tuna and salt. Tuna should be packed in its own juice and not water or oil.

What Makes Great Flavor in Tuna Salad

The second rule of tuna salad is to be wise about the fat. Tuna already has plenty of healthy fat for flavor. I like add a dash of mayo to make it creamier but no more than a dash. Add some flavorful onion, fresh dill and ground pepper – it’s a home run. This salad keeps well in the refrigerator for the work week and is perfect for topping crackers or bread. I have been enjoying it with gluten free rice crackers. They are low calorie, add a satisfying crunch.  The savory ones are a perfect match for this flavorful salad.

Three rice crackers are loaded up with mounds of healthy tuna salad. You can see fresh dill and small pieces of onion.
Print Pin
5 from 1 vote

Dilly Tuna Salad

One can of tuna is a good size lunch for two people if you are eating it with veggies, crackers, salad etc. If you are just eating the tuna salad by itself it is one serving.
Prep Time 10 minutes
Total Time 10 minutes
Servings 2
Calories 134kcal

Ingredients

  • 1 can Albacore Tuna in juice ingredients should be just tuna and salt
  • 4 Tablespoons minced sweet onion or green onion
  • 1 Tablespoons minced fresh fernleaf dill or 1 teaspoon freeze dried
  • 2 Tablespoons Greek yogurt can sub mayo, low fat mayo, or light sour cream
  • 1/4 teaspoon fresh ground black pepper
  • salt if desired
  • savory rice crackers or bread to serve optional

Instructions

  • Empty the tuna and juice into a small mixing bowl. Break up the tuna with a fork until it is fluffy.
  • Add onion, dill, yogurt, and pepper. Taste and add salt if desired.
  • This can be eaten right away or saved for up to a week in the refrigerator.

Nutrition

Nutrition Facts
Dilly Tuna Salad
Amount Per Serving
Calories 134 Calories from Fat 9
% Daily Value*
Fat 1g2%
Saturated Fat 1g5%
Cholesterol 1mg0%
Sodium 5mg0%
Potassium 21mg1%
Carbohydrates 1g0%
Sugar 1g1%
Protein 2g4%
Calcium 17mg2%
* Percent Daily Values are based on a 2000 calorie diet.

Reader Interactions

Comments

  1. Tami

    November 29, 2016 at 1:11 pm

    What size can of tuna?

    Reply
    • Mirlandra

      November 30, 2016 at 10:23 am

      A standard 5oz one is perfect! Enjoy.

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Primary Sidebar

Welcome!  I’m Mirlandra

I provide real dinner solutions so busy women can kick kitchen overwhelm to the curb and learn to make simple, healthy dinners to fit any schedule and family.

Popular Posts

A large white serving bowl is full of shrimp in a golden honey garlic sauce. You can just see some rice under the shrimp and a sprinkling of green onion on top.

15 Minute Sticky Honey Garlic Shrimp: A Fast & Healthy Dinner

Chunks of pineapple roasted with brown sugar, cinnamon and butter. The pineapple is piled on a white plate in front of a whole pineapple.

Brown Sugar Roasted Pineapple

A trey of lightly candied pecans scattered on it. The pecans have just a touch of brown sugar and are lightly sweet and crunchy.

How to Make Lightly Candied Pecans in 5 Minutes

A chocolate cake sits on a white cake stand. The cake is frosted with vanilla buttercream.

Best Chocolate Cake with Whipped Vanilla Buttercream

Footer

COPYRIGHT © MIRLANDRA'S KITCHEN LLC 2019. ALL RIGHTS RESERVED.
Privacy Policy

Copyright © 2022 · Foodie Pro on Genesis Framework · WordPress · Log in