Tuna salad is a classic comfort food, loved by many for its versatile and hearty nature. However, the usual mayo-laden recipe might not suit everyone, especially those who are mindful of their caloric intake or prefer lighter fare. That's why we're presenting a delicious, light, and healthy alternative: tuna salad without mayo.
This recipe retains the rich flavor of tuna and combines it with a medley of fresh, vibrant ingredients. This perfect blend creates a nutritious and palate-pleasing salad that you can enjoy guilt-free any time of the day.
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Why This Recipe Works
Health and Flavor Balance: This recipe strikes an impressive balance between health and flavor. The absence of mayo not only reduces the calorie content but also eliminates unhealthy fats from your plate. Instead, we're using ingredients like olive oil and lemon juice, which bring not just a delectable flavor but also an array of health benefits. Olive oil is packed with heart-healthy fats, and lemon juice adds a vibrant burst of vitamin C. This combination creates a fresh, tangy dressing that pairs perfectly with the robust taste of tuna.
Versatility: The beauty of this recipe lies in its versatility. Whether you're after a quick lunch, a light dinner, or a refreshing side dish, this tuna salad can easily adapt to any role. The ingredients are simple and flexible, meaning you can tweak the recipe according to your preferences or dietary needs. Add more veggies for a fiber boost, incorporate more protein with boiled eggs, or toss in some nuts for a crunch. This mayo-less tuna salad offers endless possibilities for a satisfying and personalized meal.
Ingredients
Tuna - It provides a hearty base for the salad and is packed with protein. You can substitute it with canned chicken or salmon.
Eggs - eggs, which add texture and protein to the salad. For a vegan substitute, use tofu or chickpeas.
Tomato - tomato adds color, flavor and nutrients to the salad. You can substitute it with red bell pepper if desired.
Onion - It provides a bit of crunch and pungency. Green onions or shallots can be used as substitutes.
Lettuce - lettuce adds crunchiness and freshness to the salad. Spinach or mixed greens can be used as alternatives.
Tips
- Choose high-quality, sustainably caught canned tuna for the best flavor and texture.
- Ensure that the eggs are properly cooled before peeling and chopping to prevent them from crumbling.
- Use ripe but firm tomatoes to prevent your salad from becoming soggy.
- Soak chopped onions in cold water to reduce their bite if you find it too strong.
- Rinse and thoroughly dry lettuce to prevent it from watering down the salad.
How to serve
A tuna, egg, tomato, onion, and lettuce salad can be served as a hearty lunch or a light dinner. It is a complete meal on its own, given its balanced mix of proteins and vegetables. However, you can also serve it alongside a bowl of soup or some crusty bread for a fuller meal.
- For a picnic or a potluck, you can stuff this salad into whole grain pita pockets for a portable and convenient option.
- It also works perfectly as a topping for your favourite crackers for a quick snack. Finally,
- it can be served over a bed of cooked quinoa or brown rice for a more substantial dish.
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Tuna Salad without Mayo
Ingredients
- 1 can of tuna in water
- 2 hard-boiled eggs
- 1 large ripe tomato
- ½ medium-sized red onion
- 2 cups of chopped lettuce
Instructions
- Drain the tuna and flake it into a large bowl.
- Peel the hard-boiled eggs, chop them into small pieces, and add them to the bowl.
- Dice the tomato and add it to the bowl.
- Finely chop the onion and add it to the bowl.
- Add the chopped lettuce to the bowl.
- Toss everything together until well mixed and serve.
Nutrition
Notes
- Choose high-quality, sustainably caught canned tuna for the best flavor and texture.
- Ensure that the eggs are properly cooled before peeling and chopping to prevent them from crumbling.
- Use ripe but firm tomatoes to prevent your salad from becoming soggy.
- Soak chopped onions in cold water to reduce their bite if you find it too strong.
- Rinse and thoroughly dry lettuce to prevent it from watering down the salad.