No-Mayo Tuna Salad Recipes For Health-Conscious Eaters
The Basics of No-Mayo Tuna Salad
Ingredients
Ingredients for No-Mayo Tuna Salad:
• 1 can (5 ounces) tuna, drained
• half of cup celery, chopped
• 1/2 cup red onion, chopped
• 1/4 cup parsley, chopped
• 1/4 cup Greek yogurt
• 1 tablespoon lemon juice
• 1/2 teaspoon Dijon mustard
• Salt and pepper to taste
Instructions
Ingredients:
- 1 (12-ounce) can tuna, packed in water, drained and flaked
- 1/2 cup chopped celery
- 1/2 cup chopped red onion
- 1/4 cup chopped fresh parsley
- 1/4 cup chopped dill
- 1/4 cup chopped capers
- 1/4 cup plain Greek yogurt
- 1 tablespoon Dijon mustard
- 1 teaspoon lemon juice
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Instructions:
1. Combine all components in a medium bowl.
2. Stir until mixed.
3. Serve immediately or refrigerate for later.
Tuna Salad Variations
Mediterranean-Inspired
Mediterranean-Inspired Tuna Salad Variations
Tuna and Chickpea Salad with Lemon-Tahini Dressing: Combine tuna, chickpeas, chopped celery and onion, and costume with a combination of lemon juice, tahini, olive oil, cumin, and salt.
Mediterranean Tuna Salad with Olives and Feta: To traditional tuna salad with celery and onion, add chopped kalamata olives, crumbled feta cheese, and a dressing of olive oil, lemon juice, and dried oregano.
Asian-Inspired
While this immediate is about no-mayo tuna salad recipes, I can give you variations of tuna salad with an Asian-inspired twist. Here are a couple of ideas:
1. Teriyaki Tuna Salad: Mix drained tuna with a splash of soy sauce, a drizzle of honey, grated ginger, and sesame seeds. For added crunch, add sliced almonds or chopped water chestnuts.
2. Wakame Tuna Salad: Combine tuna with chopped wakame seaweed, thinly sliced carrots, and a dressing created from rice vinegar, soy sauce, and sesame oil.
3. Szechuan Tuna Salad: Add a spicy kick to your tuna salad with a blend of chili oil, garlic, ginger, and soy sauce. Top with chopped scallions and crushed peanuts.
4. Thai Tuna Salad: Create a refreshing and flavorful salad by combining tuna with chopped mango, purple onion, cilantro, and a dressing created from lime juice, fish sauce, and chili peppers.
5. Miso Tuna Salad: Mix tuna with a spoonful of white miso paste, a splash of rice vinegar, thinly sliced scallions, and a sprinkle of sesame seeds. This salad presents a umami-rich taste.
Spicy-Inspired
Tuna salad is a basic lunch choice, but it can be excessive in energy and fats if it is made with mayonnaise. These no-mayo Tuna Salad Recipe salad recipes are a wholesome and delicious different.
1. Spicy Tuna Salad with Avocado and Lime
- 1 can (12 ounces) tuna, drained
- 1/2 avocado, peeled and diced
- 1/4 cup chopped purple onion
- 1/4 cup chopped cilantro
- 1 jalapeño pepper, seeded and minced
- 1 tablespoon lime juice
- 1 teaspoon olive oil
- Salt and pepper to taste
Combine all ingredients in a bowl and stir until combined.
2. Tuna Salad with Sriracha and Edamame
- 1 can (12 ounces) tuna, drained
- 1/2 cup shelled edamame
- 1/4 cup chopped purple bell pepper
- 1/4 cup chopped celery
- 1 tablespoon Sriracha sauce
- 1 tablespoon soy sauce
- 1 tablespoon sesame oil
- Salt and pepper to taste
Combine all elements in a bowl and stir till combined.
3. Tuna Salad with Black Beans and Corn
- 1 can (12 ounces) tuna, drained
- 1/2 cup chopped black beans
- 1/2 cup chopped corn
- 1/4 cup chopped purple onion
- 1/4 cup chopped cilantro
- 1 tablespoon lime juice
- 1 tablespoon olive oil
- Salt and pepper to taste
Combine all elements in a bowl and stir till combined.
4. Tuna Salad with Smoked Salmon and Capers
- 1 can (12 ounces) tuna, drained
- 4 ounces smoked salmon, chopped
- 1/4 cup chopped capers
- 1/4 cup chopped pink onion
- 1 tablespoon lemon juice
- 1 tablespoon olive oil
- Salt and pepper to taste
Combine all ingredients in a bowl and stir until combined.
5. Tuna Salad with Quinoa and Chickpeas
- 1 can (12 ounces) tuna, drained
- 1/2 cup cooked quinoa
- 1/2 cup chickpeas, rinsed and drained
- 1/4 cup chopped purple bell pepper
- 1/4 cup chopped celery
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
Combine all ingredients in a bowl and stir till mixed.
Tips for Health-Conscious Eaters
Choosing Healthy Ingredients
Here are some useful tips for eating healthy when making ready tuna salad
Use Greek Yogurt Instead of Mayo
Incorporate omega-3 rich ingredients like avocado or walnuts
Substitute regular celery with celery hearts
Add a spoon of complete grain mustard
Use contemporary lemon juice as an alternative of bottled
Add a splash of pepper for flavor and heat
Experiment with different herbs and spices
Portion Control
– Use a smaller plate. This will make your portions appear larger and assist you to to eat much less.
– Eat slowly and savor your meals. This will help you to take pleasure in your meals more and to feel fuller faster.
– Pay attention to your hunger cues. Eat if you’re hungry, and cease if you’re full.
– Measure your parts using a measuring cup or meals scale. This will allow you to to be extra correct and to avoid overeating.
– Avoid eating out of enormous containers. This could make it easy to overeat.
– Pack your individual lunches and snacks. This will assist you to to control your portions and keep away from unhealthy choices.
– Cook more meals at house. This will give you extra control over your ingredients and portion sizes.
– Read meals labels fastidiously. This will assist you to to make knowledgeable selections about the foods you eat.
– Be affected person and chronic. Changing your eating habits takes time and effort.
Storing Tips
Storing Tips
Store tuna salad within the fridge for up to three days in an airtight container.
If you aren’t going to eat the tuna salad immediately, you can freeze it for up to 2 months in an airtight container.
To thaw the tuna salad, place it within the fridge overnight or microwave it on the defrost setting till thawed.