is it healthy to put mayo in tuna

Healthy Tuna Salad made with greek yogurt for added protein, veggies and fresh parsley and dill! You would never know this Tuna Salad is healthy! Serve it on bread for tuna salad sandwiches, with melted cheese and tomato for tuna melts or on top of your favorite salad!

Looking for other easy lunch recipes? Try my Cucumber Tea Sandwiches or my Curry Chicken Salad!

Tuna salad is one of those recipes that I always make in a pinch. It’s super easy to make and is the perfect addition to salads or makes a quick tuna salad sandwich. I almost always have a can of tuna around and throw in whatever herbs and veggies I have on hand.

I wanted to make this tuna salad recipe a little lighter so I substituted almost all of the mayonnaise for greek yogurt for added protein. To break it down for you 1 cup of mayonnaise contains 1,495 calories and 165 grahams of fat! 1 cup of full fat greek yogurt contains only 220 calories and 14 grams of fat. I’d say that’s a huge difference!

Fresh herbs and veggies are also added for some crunch! You would never know this tuna salad recipe is healthy! It tastes just like the normal version we all love.

These healthy tuna salad makes a great back to school lunch too! With kids going back to school, I know that many of you have to start getting creative with boxed lunches. I remember eating it growing up and loving it.

However, if you’re eating tuna as a traditional tuna salad with mayonnaise, you may be consuming unnecessary calories and fat. 1 cup of mayo has more than 1400 calories and 24g of fat. This healthy tuna salad is full of flavor, light on calories and super easy to whip for lunch any day of the week!
is it healthy to put mayo in tuna

How to Make Healthy Tuna Salad

  • Add ingredients to a bowl: Add all of the ingredients to a large bowl.
  • Combine: Stir to combine everything and add salt and pepper to taste.
  • Serve & Enjoy: Serve immediately on top of some toasted bread, on a bed of lettuce, as a tuna melt or even on top of some avocados. Enjoy!
  • Make sure to drain your tuna before you mix it with the other ingredients to get the right texture of salad.
  • Look for good quality white tuna packed in oil! Eat This breaks down the best canned tunas to buy and why!
  • Break up some of the bigger clumps of tuna with a fork before mixing. Pro tip: For instant shredded tuna use a stand mixer fitted with the paddle attachment. You will have perfectly shredded tuna without clumps in seconds.
  • Add in some drained and rinsed chickpeas for added protein. You can also substitute all of the tuna for chickpeas if you are vegetarian.
  • To store your tuna salad, keep it in an airtight container in the fridge. It will last for 2-3 days. Since it has seafood and mayonnaise in it, don’t leave it out on the counter for too long.
  • Make your recipe extra crunchy by adding diced cucumbers or cabbage.

Is canned tuna healthy?

Canned tuna is actually very healthy. It is packed with protein, vitamins and minerals. It is also low in saturated fat and it is lower in calories and fat than chicken or beef! That being said, tuna and other fish like it have been known to contain mercury. You want to eat canned tuna in moderation due to this.

What can I put in tuna instead of mayo?

FAQ

Is mayo in tuna healthy?

Mayonnaise is high in calories and fat, which means that if you consume large amounts of it regularly, it could contribute to weight gain rather than weight loss. However, a small amount of mayo mixed with tuna in a salad or sandwich can be a satisfying and filling meal that can support weight loss.

Why do people put mayonnaise in tuna?

Essentially an emulsion of eggs and oil, mayonnaise acts like food glue to bind tuna fish, celery and onion together in tuna salad. “Mayonnaise typically has four main ingredients; oil, eggs, water and vinegar,” said Ali Manning, a food scientist and consultant for Umami Food Consulting.

What to avoid in canned tuna?

Skipjack and canned light tuna, which are relatively low in mercury, can be eaten as part of a healthy diet. However, albacore, yellowfin and bigeye tuna are high in mercury and should be limited or avoided.

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