Meal prep staples just make life easier. On busy weeks, having something in the fridge that’s high in protein, has fiber, and still feels light is key. Healthy tuna salad is something that can be made once and enjoyed for a few days—as lunch, a quick snack, or even a simple dinner.
Tuna is a high-quality protein that supports muscle maintenance, energy, and satiety—something that becomes even more important with age. Having protein ready to go removes a lot of the guesswork during the day and helps avoid reaching for less nourishing options. Always buy wild tuna to avoid the potential mercury.
Traditional tuna salad can feel heavy with the mayo, but it doesn’t have to. Most conventional mayonnaise is made with highly processed seed oils like soybean or canola oil, which are prone to oxidation and can contribute to inflammation. Using a cleaner mayo made with avocado oil, like the Primal Kitchen brand, gives you that same creamy texture with healthier fats that support heart health and reduce inflammation. Another good option is using a dressing like Tessemae’s, which is made with healthier oils like extra virgin olive oil. Both options lighten the dish while still keeping it delicious.
To amp up the nutrients, notice all the vegetables I added. Celery brings crunch and hydration, along with fiber that supports digestion. Radishes add a fresh bite and are rich in antioxidants that support detox pathways. Carrots bring natural sweetness along with beta-carotene, which supports immune health and skin. Red onion adds additional antioxidants while also helping to round out the flavor.
Capers and lemon juice brighten everything up and give the salad that refreshing, vibrant taste. Fresh herbs like dill or parsley are one of the easiest ways to elevate a simple dish—they add flavor but also bring anti-inflammatory and digestive benefits.
This is the kind of recipe that can be adjusted based on what’s in the fridge, which makes it even more practical. It can be served over a bed of greens, on a slice of sourdough, or simply eaten on its own. Enjoy the simplicity!
Serves 2 to 3
- 3 cans wild-caught tuna
- 2 tablespoons Dijon mustard
- 2 tablespoons Primal Kitchen mayo or Tessemae dressing
- 1/2 cup finely chopped celery
- 1/2 cup finely chopped radishes
- 1/4 cup finely chopped carrots
- 1/4 cup chopped red onion
- Capers to taste
- Squeeze of fresh lemon juice
- Sea salt to taste
- Pepper to taste
Optional
- Fresh dill, parsley, or any herbs of your choice
Mix everything together in a bowl, adjust seasoning, and store in the fridge.
