Healthier Tuna Salad With Crackers

Healthier Tuna Salad With Crackers

Tuna salad is a lunchtime classic. Creamy and crunchy, it’s the perfect comfort food. (And if you’re working from home, you don’t even have to worry about your coworkers complaining about the smell!)

But when your tuna salad is loaded with mayo and sandwiched between two slices of white bread, it’s not exactly the healthiest lunch option.

Try this healthier take on tuna salad instead. Made with reduced-fat Greek yogurt, celery, onion, tomatoes, and seasoning, it has 39 grams of protein and 4 grams of fiber per serving. In lieu of bread, dip gluten-free crackers for a protein-packed lunch that feels more like a party appetizer.

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ingredients for tuna salad recipe | tuna salad

Ingredients for Tuna Salad

  • 1 (5-oz.) can chunk-light tuna, packed in water
  • 2 medium celery stalks
  • ¼ medium onion
  • ½ cup cherry tomatoes
  • ¼ cup reduced-fat (2%) plain Greek yogurt
  • 1 tsp. ground paprika
  • ½ medium lemon
  • 16 small gluten-free crackers, no sugar added (preferably Mary’s Gone Crackers™ original gluten-free crackers)

Canned tuna is a great budget-friendly pantry staple. One small-but-mighty 5-ounce can of light tuna, packed in water, provides around 27 grams of protein along with omega-3 fatty acids, which promote heart health.

Swap out mayo for reduced-fat plain Greek yogurt to cut calories, lower the fat content, and add even more protein.

This tuna salad recipe also includes diced celery and onion for extra crunch and a little bite. Halved cherry tomatoes add color and flavor, and a squeeze of fresh lemon juice gives it a bright Mediterranean twist. (Lemon can also help neutralize any fishy odor.)

For the crackers, we suggest Mary’s Gone Crackers since they’re super crunchy and strong — meaning they won’t break when you scoop up the tuna. As an added bonus, each variety is gluten-free, plant-based, and organic.

At 415 calories, this simple yet filling meal fits into a healthy nutrition plan.

 

Creative Ways to Use Leftover Tuna Salad

If you just can’t get enough of this tuna salad recipe, make a double batch and sub your leftovers into these easy and creative recipes.

 

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5 from 2 votes
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Tuna Salad With Crackers

Enjoy this healthy tuna salad recipe with 39 grams of protein and 4 grams of fiber. Throw it on top of some gluten-free crackers for a throwback to one your favorite field trip lunches!

Prep Time 10 minutes
Total Time 15 minutes
Servings 1
Calories 415 kcal

Ingredients

  • 1 (5-oz.) can chunk-light tuna, packed in water
  • 2 medium celery stalks
  • ¼ medium onion
  • ½ cup cherry tomatoes
  • ¼ cup reduced-fat (2%) plain Greek yogurt
  • 1 tsp. ground paprika
  • ½ medium lemon
  • 16 small gluten-free crackers, no sugar added (preferably Mary's Gone Crackers™ original gluten-free crackers)

Instructions

  1. Drain tuna; set aside.

  2. Chop celery and onion; cut cherry tomatoes in half; place in a medium mixing bowl.

  3. Add tuna, yogurt, paprika; squeeze lemon over top. Mix well.

  4. Transfer tuna mixture to a serving plate; serve with crackers.

Recipe Notes

The Nutrition Facts box below provides estimated nutritional information for this recipe.

Nutrition Facts
Tuna Salad With Crackers
Amount Per Serving
Calories 415 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 2g13%
Cholesterol 54mg18%
Sodium 382mg17%
Carbohydrates 40g13%
Fiber 4g17%
Sugar 7g8%
Protein 39g78%
* Percent Daily Values are based on a 2000 calorie diet.

 

Photography by Anguel Dimov, AB Creative

Nicole McDermott

About

After graduating from Syracuse where Nicole studied magazine journalism and nutrition, she moved to New York City to write for the health and fitness site Greatist. She currently edits full time for Ghergich & Co. Nicole's work has appeared on TIME Healthland, Shape, USA Today, Men's Fitness, The Huffington Post, Refinery29 and Lifehacker, among others. Follow her on LinkedIn.