Let’s be honest – when I think of tuna salad the first thing that comes to mind is a sandwich filled with mayonnaise-loaded tuna and not much else.  But tuna is a healthy option, high in protein, and a good source of omega-3 fatty acids.  Why not make it more interesting to the taste buds?  It was a challenge, and I still don’t know if it’s as good as it could be, but here’s the result.

First off, no mayonnaise.  It adds a lot of fat and calories and no culinary interest as far as I’m concerned.  But what to replace it with?  I chose plain Greek yogurt – the non-fat kind, extra-virgin olive oil, and spicy brown mustard.  To add some interest in texture I mixed in chopped celery, for color a little chopped up roasted red pepper – which you can find it in most grocery stores, or in your own freezer if you froze some of your own roasted peppers this past summer.

Instead of serving it on bread, I chose to stuff some small vine-ripened tomatoes and serve it on top of butter lettuce.  Campari Tomatoes worked quite well for this. Top with a few crumbles of blue cheese, add a whole grain roll, and you have a tasty, visually appealing, healthy lunch.  And it really didn’t take that long to prepare.

Now, if you’re taking it along to work, stuffed tomatoes might be a little difficult, though it could be done.  But why not try stuffing a whole grain pita bread with the tuna and butter lettuce?  Add some grape tomatoes and you basically have the same lunch.  A cup of low-fat milk will round it out nicely too.

So here’s the recipe for the tuna salad.  Do you have any interesting, but healthy, lunch ideas that you’ve tried and can share?  Or maybe you have an old favorite and have made it a little healthier and a little more interesting.  I’d love to hear about it!

Tuna Salad Redo: A Healthy Lunch Idea

Tuna salad gets a redo with healthier ingredients and lots of flavor. Easy to make too and with no mayo! Serve with your favorite veggies or as a sandwich!
Prep Time15 minutes
Total Time15 minutes
Course: Entree
Cuisine: American
Servings: 3
Calories: 100kcal
Author: Marie

Ingredients

  • 7 oz. water-packed tuna 1 can
  • 2 Tbsp. chopped celery
  • 1 tsp. spicey brown mustartd
  • 3 Tbsp. non-fat Greek yogurt
  • 2 tsp. extra-virgin olive oil
  • 2 tsp. chopped roasted red pepper
  • fresh ground pepper to taste
  • 1 tsp. blue cheese crumbles per serving
  • 3 Campari tomatoes
  • 2 leaves Butter lettuce

Instructions

  • Drain tuna and place in a bowl. Add cleaned and chopped celery. Mix together ingredients for the dressing: spicey brown mustard, non-fat Greek yogurt, and extra-virgin olive oil. Mix into tuna and celery. Stir in roasted red pepper and fresh ground black pepper to taste.
  • Clean tomatoes and prepare for stuffing by removing core from the top and gently scooping out the seeds inside, making room for the tuna salad. Carefully stuff the tomatoes with about 1/3 cup of the tuna salad, reserving a little to place between the butter lettuce and tomatoes.
  • Serve the tuna-stuffed tomatoes atop butter lettuce, placing a thin layer of tuna salad between the tomatoes and lettuce. Sprinkle with crumbled blue cheese and serve with a whole grain roll. Enjoy!

This makes about 1 cup – enough for three 1/3 cup servings.

1/3 c. tuna salad:  100 calories, 15 gm protein, 4 gm fat, and 1 gm carbohydrate  (This is the tuna salad only with the blue cheese crumbles, not with the tomatoes, lettuce, or roll.)

Thank you for sharing!

44 Comments

  1. Pingback: CafeBlogelina Commentathon – Group #4 | Cafe Blogelina
  2. Yummy! I’m always looking for healthier options. I make my tuna salad very similar-the red pepper makes a GREAT addition to flavor. I never thought to put it in a tomato though. I will be pinning this and using the idea, thanks! I LOVE spinach, topped with halved grape tomatoes, cubed avocado, mozzarella pearls, drizzled with a very little bit of grapeseed oil, and sprinkled with Italian seasoning. My husband and I cannot get enough of that salad.

    1. Michelle – your salad sounds wonderful! I’ve never used grapeseed oil, but it sounds delicious – especially with the tomatoes, avocado, and mozzarella pearls. I’ll have to try it. Thanks for stopping by!

  3. I love the recipe. I would have to make a few changes since there is no dairy in my diet. I could probably use a coconut yogurt instead. This is so easy though, and I could easily pack this for lunch with no complaints. What a great idea.

  4. Oh wow I must try this. I used to love tuna salad sandwiches until a change in tastes made me dislike mayonnaise. I have not thought of trying yogurt. Now I need another trip to the grocery store.

    1. Jennifer, I hope you enjoy the change from mayo to yogurt! You could also add more mustard or olive oil too. Thanks for stopping!

  5. I am all for eating healthier and just recently stepped up my efforts to feed my family less processed food, and cook more meals myself, rather than out of a can or box. While I don’t have any specific recipes to call on, I can tell you what I do to try to make things a bit healthier. For alot of recipes that call for a pound of beef, I cut it down to 3/4 of a pound, or when making meatloaf, I add vegetable pulp I got from juicing vegetables, or mashed up black beans. Those are just a couple of things I am doing, and always learning so recipes like yours are a big help!

    1. Joell – Sounds like you’ve made some good changes to your family’s diet! I like the idea of adding mashed up black beans to meatloaf. That would cut down on fat all the while increasing fiber and other good-for-you nutrients. Thanks for visiting my blog and commenting!

  6. We usually avoid mayo due to my son’s multiple food allergies, and we can’t do dairy so yogurt is out, but we’ve found avocados (high in good fats) are a great replacement for tuna salad, pasta salad, etc.

    1. Jennifer – Food allergies can be challenging, but it sounds like you’re really working on replacements. That’s great! Avocados would be a great alternative for mayo and they are filled with healthy fats too. One of the other commenters mentioned a problem with dairy as well and was going to try coconut yogurt. I’ll have to look for it next time I go shopping and see what it’s like. And maybe I’ll try adding some avocado too. Thanks for stopping by!

  7. My mother in law uses Greek yogurt as a substitute for a lot of things. LOVE greek yogurt, though we aren’t terribly concerned about fat content. And as long as I can guarantee that the mayo is gluten free, or we make the mayo ourselves, I don’t have much against mayo. 🙂 Now what we can’t have is anything with gluten, so the whole wheat breads are DEFINITELY out. But oh…. if I could find tuna that I could know 100% sure was very clear of mercury and other stuff, I would SO STUFF some little tomatoes! Just looking at that makes my mouth start watering! LOVE tuna fish, LOVE tomatoes…. Thinking I want one of the tomatoes that I have in the fridge now, would make a GREAT late night snack!

    1. Lenora – Greek yogurt is a great substitute. Let me know if you find any tuna that’s clear of mercury. That’s something I’m sure others would be interested in as well. Glad you enjoyed the post and I hope you can find some tuna to use to try the recipe. Thanks for visiting!

  8. We have a gluten free house due to allergies/possible celiac or gluten intolerance, so.. the whole wheat breads are out. But oh, those tuna salad stuffed tomatoes look scrumptious! 🙂 Makes me think about snacking on one of the tomatoes we have in our fridge.

  9. Tuna earns a big yuck from me but my youngest son loves tuna salad sandwiches. I’ll have to save this idea for him the next time he requests them.

    1. Safiyyah – To be honest, I thought it looked coloring and appealing in the tomatoes. But I love tomatoes too, so that may just be my biased opinion! Thanks for stopping by!

  10. Wow that looks yummy! I don’t like mayo so I make my tuna sandwiches with Italian Dressing. But now I will use your recipe! Also this would be a great snack for the kids.

    1. Pam – Italian dressing would add a lot of flavor, and if you use the low-fat version – even better. Thanks for stopping and commenting!

  11. Sounds yummy! This is part of what we are doing this year as well, revamping old favorites with healthier ingredients. Great option! Thanks for sharing! Totally pinning this. 🙂

  12. I never thought of putting it in a tomato but it looks way yummy. I will be trying that. I recently tried using cucumber slices instead of bread for my turkey sandwich and it was really tasty. I just peeled off the skin sliced thin and ate it. I have been using the deli flats for my bread since they are lower in carbs and calories. But, this is an even better option. Looking forward to following your great ideas.

    1. Sheree – Tuna is great with tomatoes! I like your idea of using cucumbers to hold a sandwich – very creative. Thanks for reading!

  13. These are great recipes! I am not a huge fan of tuna (I wish I were!) but I am sure I could use any of these with canned chicken as well. Serving it in tomatoes is not only healthy but beautiful!

    1. Kelli – Thank you so much! I think chicken would work very well with this recipe, and you could still serve it in tomatoes. Glad you stopped by!

  14. I like tuna but haven’t made it in a while. I like your idea of using Greek yogurt instead. It sounds yummy.
    One thing that I have done to make my salad healthier is to dilute my dressing–often by half. If I find a dressing I like, I am more likely to add a fresh salad to my lunch plans. Your tuna recipe looks like a great salad topper.

    1. Cheryl – Diluting your dressing is good idea – especially if it means you’re more likely to add the salad too. The tuna also works well as a salad topper. I’ve done that before and it’s yummy. Thanks for stopping by!

  15. Oh I love the Greek yogurt substitute. I have to try that. My kids may not eat this in tomato but I know Hubs would gorge this down. The kids would have to go with muti grain toasted bread 😉

  16. I’ve never thought to use greek yogurt in tuna! That sounds delicious. I think I have most of the ingredients on hand, maybe I’ll make this for lunch today. Thanks for the great suggestion.

  17. Pingback: 5 Healthy and Easy Snack Ideas | Healthy Ideas Place
  18. I actually like tuna ON my salad. I usually choose a spring or herb mix, then add tuna, grape tomatoes, and a sprinkle of parmesan. Then I top it with a couple of tablespoons of balsamic vinaigrette. It’s really good! Sometimes I add in other veggies, such as carrots or slivered jicama.

    I really like the idea someone else mentioned of serving this at a tea party – I’m pinning this to remember that!

    1. I love balsamic vinegar on salads. We have a shop here that sells flavored balsamic vinegars and we occasionally buy the cherry balsamic. It’s wonderful on salads. Thanks for visiting!

  19. Pingback: 5 Healthy and Easy Snack Ideas | Healthy Ideas Place

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