Healthified – And Protein Packed – Tuna Salad

Canned tuna is something a lot of us keep on hand for convenient lunches and snacks. It is cheap, protein packed (a 5 oz can of water packed chunk light tuna is about 100 calories and has 26 grams of protein and about 1 gram of fat) and easy to prepare.

Do you ever get tired of the old boring tuna salad though? I know I can. I grew up eating my moms tuna salad sandwiches – toasted “wheat” bread with mushy tuna drowning in mayonnaise, always with sweet relish. Sorry mom – it has to go! I make it a bit healthier for my son, who loves tuna sandwiches, with Greek yogurt, chopped celery and serve it on sprouted wheat bread. 

I still wanted to make it even better and something to look forward to, so I worked out a quick recipe that I would love, that is still easy enough to whip up for a lunch or two per week. Even though I don’t count calories I thought I would share with those of you who do: This has around 200 calories, a whopping 38 grams of protein and just a couple of fat grams. It makes a big portion you could easily just eat half of if you do choose to serve it on a sandwich. 

I prefer mine scooped up with sliced celery, cucumber and red bell pepper and eat the entire portion. This is super satisfying, light and gives me a ton of energy!  This would also be delicious served with brown rice crackers for a bit heartier lunch, still under 400 calories.

This would be even better with canned albacore tuna or even leftover salmon or other fish. I had the regular old .59 cents a can stuff on hand today though! 

I hope you enjoy!

Healthified Tuna Salad

Makes 1 large portion

2 Tb chopped onion

1 tsp fresh lemon juice

1 carrot, grated

1 stalk celery, finely chopped

1 hard boiled egg, peeled and finely chopped

1/4 cup nonfat Greek yogurt

1/2 tsp mustard (I used spicy brown mustard)

5 oz can water packed tuna, drained

1 pinch Kosher/sea salt

Fresh ground pepper to taste

Dash hot sauce, optional

Put the chopped onion and lemon juice in a microwave safe bowl, microwave for 25 seconds. (This softens the onion just enough). Combine with the remaining ingredients until well incorporated. Serve as you wish (with vegetables for dipping, on whole grain/sprouted wheat/gluten free bread, wrapped in a softened corn tortilla or with brown rice crackers.) Enjoy!

 

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