Simple & Healthy Tuna Salad

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

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.

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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.