Recipe for Creamy Low-Fat Tuna Salad with Crisp Vegetables

Traditional tuna salad can be irresistible, but it’s also one of the most calorie-dense choices for a sandwich filling or salad topping. When it’s made with gobs of full-fat mayo, it can have about 300 calories per serving. Our creamy tuna salad is lower in fat and calories, but it’s still satisfying and delicious. The addition of low-fat mayonnaise lends creaminess, while extra vegetables add crunch and nutrients.

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Variations and Serving Suggestions for Crisp and Creamy Low-Fat Tuna Salad

• Try it with canned salmon, 8 ounces of cooked, diced chicken breast or leftover rotisserie chicken, or 4 hard-boiled eggs and 8 hard-boiled egg whites instead of tuna.
• For a creamier salad, add ¼ add ¼ cup of plain yogurt or 2 tablespoons of olive oil.
• For additional color and nutrients, add ½ cup of chopped tomatoes and ½ cup of diced cucumber.
• Serve your tuna salad on a bed of lettuce, on half of a toasted whole-grain bagel or a slice of whole-grain bread, or in a high-fiber tortilla. 
• Make your tuna salad ahead of time to let the flavors mingle

Recipe for Low-Fat Tuna Salad

Makes 4 servings

Ingredients

• 2 (5-ounce) cans tuna
• ¼ cup reduced-fat mayonnaise
• 1 stalk of celery, diced
• 2 tablespoons red onion, diced
• 1-2 tablespoons chopped fresh or 1 teaspoon of dried parsley, chives, mint, dill weed, or any other herbs
• 1-2 teaspoons of Dijon mustard
• Dash of onion or garlic powder, optional
• Lemon or lime juice to taste
• Black pepper to taste

Directions

1. Drain the liquid from the tuna cans. Then, add the tuna, mayonnaise/yogurt, diced celery, diced red onion, herbs, Dijon mustard, salt and pepper to a mixing bowl.
2. Stir all of the ingredients together until well combined.
3. Enjoy the tuna salad plain out of a bowl, wrapped up in lettuce, on top of a salad, or in a whole grain wrap.

Nutrition information per serving: calories: 150 kcal; total fat: 7 g; total carbohydrates: 2 g; sugar: 1 g; fiber: 0 g; protein: 21 g; sodium: 300 mg; cholesterol: 45 mg

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Reviewed by Natalie Stein, MS, MPH, CDCES