Heart-Healthy Homemade Tuna Salad
Treat your taste buds and your heart to a nutritious delight with this Heart-Healthy Homemade Tuna Salad! Crafted with protein-packed canned tuna, creamy Greek yogurt, and a touch of tangy Dijon mustard, this recipe redefines traditional tuna salad with a lighter, healthier twist. Finely chopped veggies like celery and red onion add crunch and vibrant flavor, while fresh parsley and capers bring a gourmet touch to every bite. Ready in just 15 minutes and served atop crisp romaine lettuce leaves, it’s perfect for a quick lunch or as part of a balanced meal. Bonus: pair it with whole grain crackers for an irresistible crunch. With no mayo in sight, this omega-3-rich recipe is a heart-smart choice that doesn’t sacrifice flavor.
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Recipe Information
Ingredients
- 2 5-ounce cans canned tuna
- 0.5 cup Greek yogurt
- 1 tablespoon Dijon mustard
- 1 tablespoon lemon juice
- 1 medium, finely chopped celery stalk
- 0.25 cup, finely chopped red onion
- 1 tablespoon, drained capers
- 2 tablespoons, chopped fresh parsley
- 0.25 teaspoon black pepper
- 4 large romaine lettuce leaves
- 8 pieces (optional) whole grain crackers
Instructions
Open the canned tuna and drain it thoroughly. Transfer the tuna to a medium-sized mixing bowl.
Add the Greek yogurt, Dijon mustard, and freshly squeezed lemon juice to the bowl with the tuna.
Finely chop the celery and red onion and add them into the bowl along with the capers.
Add the chopped fresh parsley and ground black pepper to the mixture. Stir everything together until well combined.
Taste the salad and adjust the seasoning if necessary, adding more lemon juice or mustard for extra zing.
To serve, place a large romaine lettuce leaf on each plate and spoon the tuna salad portion equally onto the leaves.
Optionally, serve with whole grain crackers on the side for a satisfying crunch.
Enjoy your heart-healthy tuna salad immediately, or cover and refrigerate it for up to one day for future enjoyment.
Nutrition Facts
Calories |
589 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.4 g | 15% | |
| Saturated Fat | 2.1 g | 11% | |
| Polyunsaturated Fat | 1.1 g | ||
| Cholesterol | 112 mg | 37% | |
| Sodium | 1481 mg | 64% | |
| Total Carbohydrate | 26.5 g | 10% | |
| Dietary Fiber | 5.1 g | 18% | |
| Total Sugars | 8.6 g | ||
| Protein | 85.4 g | 171% | |
| Vitamin D | 14.2 mcg | 71% | |
| Calcium | 180 mg | 14% | |
| Iron | 5.8 mg | 32% | |
| Potassium | 1222 mg | 26% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
