Healthy Tuna Salad Recipe (+ Fridge Shelf Life)

Discover the ultimate healthy tuna salad recipe made with Greek yogurt, mayo, lemon, and fresh herbs-ideal for light lunches or meal prepping. Find out how long tuna salad stays fresh, plus tips for keeping it safe and delicious.

Tuna salad is a classic lunchtime snack, known for being both economical and versatile. Traditionally made with mayonnaise, this creamy dish can be easily customized by swapping out mayonnaise for Greek yogurt, hummus, or even mashed avocado. Whether you enjoy your tuna salad as a sandwich, tucked into a crisp lettuce wrap, or simply on its own, it's a go-to recipe for many households.

When packing a delicious tuna salad for work or school, the best way to transport it safely is by ensuring it stays fresh. To maintain the freshness of your tuna salad, it's crucial to use airtight and leak-proof containers, whether they're glass or high-quality plastic. Keeping the temperature below 40°F (4°C) by using an insulated lunch bag with a frozen ice pack is essential to inhibit bacterial growth. It's also a good idea to keep the dressing on the side until you're ready to eat.

Leftover tuna salad can be a big concern because when it starts to spoil, it can lead to food poisoning. Remember, never leave tuna salad at room temperature; always refrigerate it to keep it safe.

Not only is tuna salad a tasty and convenient option, but it's also packed with nutrition, making it a hearty health hero. Tuna is rich in Omega-3 fatty acids, high-quality protein, and essential vitamins and minerals like selenium, Vitamin B12, magnesium, iron, and potassium, while being low in saturated fat. You can customize your tuna salad with a variety of healthy ingredients, making it higher in fiber, low in fat, and higher in protein, catering to your personal preference for a nutritious meal.

Jump to:

• Why You Will Love This Recipe
• Ingredients
• How to Make Tuna Salad
• Chef's Tips
• Variations
• What to Serve With This Healthy Tuna Salad
• Storage Instructions
• FAQ's
• Healthy Tuna Salad Recipe (+ Fridge Shelf Life)

Why You Will Love This Recipe

• Quick and Easy: This tuna salad recipe is incredibly simple to prepare, making it a perfect choice for busy days when you need a nutritious meal in a hurry.
• Healthy: Packed with high-quality protein from tuna, healthy fats, and a variety of fresh vegetables, this recipe is as good for your waistline as it is for your taste buds.
• No Special Equipment Needed: You don't need any fancy gadgets to whip up this dish-just a few basic kitchen tools and you're good to go.
• Perfect for: This versatile salad can be enjoyed in various ways-whether you prefer it as a sandwich or pita filling, in a lettuce wrap, or on its own as a light meal.
• Great Make-Ahead Lunch: Ideal for meal prep, this tuna salad can be made in advance, allowing you to enjoy a ready-to-go lunch the next day.
• Shelf Life of Tuna Salad: Stored in an airtight container, this tuna salad will stay fresh for 2-3 days in the fridge, making it a convenient option for multiple meals.

Ingredients

For The Dressing

• Greek Yogurt: Adds a creamy texture and tangy flavor while keeping the dressing lighter than traditional mayonnaise-based dressings.
• Mayonnaise: Provides richness and binds the ingredients together, creating a smooth, cohesive salad.
• Dijon Mustard: Adds a slight kick and depth of flavor, enhancing the overall taste of the dressing.
• Cayenne Pepper (optional): Gives a subtle heat that complements the other flavors without overpowering them.
• Lemon Zest and Juice: Brightens the salad with fresh citrus notes and helps to balance the creaminess of the yogurt and mayonnaise.
• Flat Leaf Parsley: Adds a fresh, herbal flavor that enhances the overall taste of the salad.

For The Tuna Salad

• Canned Cannellini Beans: Provides a soft, creamy texture and boosts the fiber content, making the salad more filling.
• Canned Tuna: The star of the salad, offering a rich source of protein and Omega-3 fatty acids, essential for a healthy diet.
• Green Onions: Adds a mild onion flavor that compliments the other ingredients without overpowering the dish.
• Celery: Adds a satisfying crunch and freshness, balancing out the creaminess of the salad.
• Cherry Tomatoes: Provides a burst of sweetness and juiciness, enhancing the salad's flavor profile.
• Capers: Adds a salty, briny flavor that contrasts nicely with the creamy elements of the salad.
• Black Olives: Contributes a savory, slightly bitter taste, adding depth to the salad's flavor.

See the recipe card for quantities

How to Make Tuna Salad

Make the Dressing

• In a small bowl, combine Greek yogurt, mayonnaise, Dijon mustard, cayenne pepper (if using), lemon zest, and lemon juice. Mix well until smooth and well-blended.

Prepare the Tuna Salad

• In a large bowl, combine the drained and rinsed cannellini beans, flaked canned tuna, sliced green onions, chopped celery, halved cherry tomatoes, coarsely chopped capers, and quartered black olives. Toss gently to mix all the ingredients.

Serve and Enjoy

• Divide the baby spinach among serving bowls. Spoon the tuna salad on top of the arugula or spinach, then drizzle with the prepared dressing. Alternatively, you can combine the tuna salad with the dressing and serve it on seeded bread or in a lettuce wrap for a different take.

Chef's Tips

• Use Fresh Ingredients: Opt for the freshest ingredients possible to enhance the flavor and texture of your tuna salad, ensuring it's both delicious and nutritious.
• Proper Storage: Store your tuna salad in an airtight container and keep it refrigerated to maintain freshness and prevent bacterial growth. This will extend the shelf life of your salad to 2-3 days.
• Avoid Over-Mixing: Gently mix the ingredients to keep the salad light and ensure the tuna retains its flaky texture, preventing it from becoming mushy.
• Customize the Dressing: Adjust the dressing to your taste-add more lemon juice for extra tang or increase the yogurt for a creamier texture.
• Dressing on the Side: If you're meal prepping, consider keeping the dressing separate and adding it just before eating to keep your salad crisp and fresh.

Variations

• Vinaigrette: Swap the creamy dressing for a light vinaigrette made with olive oil and lemon juice for a different flavor profile.
• Mayonnaise: For a richer texture, increase the mayonnaise or replace the Greek yogurt entirely with mayonnaise.
• Dill Pickles: Add finely chopped dill pickles instead of capers for a tangy crunch that enhances the salad's flavor.
• Red Onion: Incorporate finely diced red onion for a bit of sharpness and color contrast.
• Fresh Herbs: Boost the freshness by mixing in chopped fresh herbs like dill, parsley, or cilantro.
• Albacore Tuna: Use albacore tuna for a milder flavor and a firmer texture.
• Fresh Tuna: For an upgrade, use grilled or seared fresh tuna instead of canned for a more gourmet experience.
• More Substantial: Make the salad more filling by adding hard-boiled eggs, grilled halloumi, steamed green beans, quinoa, or cooked pasta.

What to Serve With This Healthy Tuna Salad

• Whole Wheat Bread: Make a hearty tuna salad sandwich for a classic lunchtime favorite.
• Pita: Stuff the salad into pita pockets for a convenient, portable meal.
• Lettuce Cups: Serve the tuna salad in crisp lettuce cups for a low-carb option.
• Lettuce Wraps: Wrap the salad in large lettuce leaves for a fresh, crunchy alternative to bread.
• Cucumber Slices: Serve on cucumber slices as a light hors d'oeuvre.
• Dip: Enjoy the tuna salad as a dip with fresh veggies or your favorite crackers.
• Tuna Salad Sandwich: Spread the tuna salad on whole grain or white bread for a satisfying sandwich.
• Creamy Tuna Melts: Spread the tuna salad on bread, top the salad with cheese and broil until melted for a comforting, warm dish.

Storage Instructions

• Refrigerate: It is very important to always keep shop bought as well as homemade tuna salad refrigerated. Bacteria grow rapidly between 40°F (4°C) and 140°F (60°C). Store in an airtight container for 2-3 days.
• Freezing: Leftover tuna salad doesn't freeze well; the dressing and crunchy additions may split, go limp, and become mushy.

How long does tuna salad last?

Depends on the freshness of ingredients used. To maximize the shelf life of tuna salad, store in an airtight container made of glass or food-safe BPA-free plastic in the fridge for 2-3 days. (If possible keep the dressing separate.)

Signs of Bad Tuna Salad

• Change in Appearance: Mold, green, brown, or dark spots-don't use.
• Smell: A bad or pungent smell, often caused by chemicals produced by spoilage microbes-don't use.
• Taste: If the salad is slimy, sour, or has an unusual texture-don't use it.
• Discard: Tuna salad left at room temperature for more than 2 hours should be discarded.

FAQ's

Incorporating this healthy tuna salad recipe into your meal rotation is a great way to enjoy a nutritious, delicious, and versatile dish. With proper storage and attention to freshness, you can safely enjoy this salad for several days. 

Ready to try it out? Grab your ingredients and start making your perfect tuna salad today. 

Happy cooking!

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The nutrition is an estimate only. It was calculated using Nutrifox, an online nutrition calculator.