Heart-Healthy Tuna Salad on Toast
Elevate your lunch game with this delicious and nutritious Heart-Healthy Tuna Salad on Toast! This quick recipe combines lean protein-packed canned tuna with creamy non-fat Greek yogurt for a lighter twist, while finely chopped celery, red onion, and fresh parsley add crisp texture and herby flavor. A splash of freshly squeezed lemon juice and a dollop of Dijon mustard brighten the mix, complemented by extra virgin olive oil and a touch of black pepper. Spread this wholesome, flavorful tuna salad on toasted whole-grain bread and top it with baby spinach for a nutrient-rich garnish. Ready in just 10 minutes, this satisfying meal is perfect for busy weekdays while supporting your heart health.
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Recipe Information
Ingredients
- 5 oz canned tuna (in water, drained)
- 3 tbsp Greek yogurt (non-fat, plain)
- 2 tbsp celery (finely chopped)
- 1.5 tbsp red onion (finely diced)
- 1 tbsp fresh parsley (chopped)
- 2 tsp lemon juice (freshly squeezed)
- 1 tsp dijon mustard
- 1 tsp extra virgin olive oil
- 1 pinch black pepper (freshly ground)
- 2 slices whole-grain bread (toasted)
- 0.5 cup baby spinach (optional, for garnish)
Instructions
In a medium-sized bowl, combine the drained tuna and Greek yogurt.
Add the chopped celery, red onion, and parsley to the bowl. Mix well.
Stir in the lemon juice, dijon mustard, and olive oil. Mix until fully combined.
Season with freshly ground black pepper to taste.
Toast the whole-grain bread slices until golden brown and crispy, about 2 minutes.
Spread the tuna salad evenly onto both slices of toast.
If desired, top with baby spinach for added texture and nutrients.
Serve immediately and enjoy your heart-healthy tuna salad on toast!
Nutrition Facts
Calories |
545 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.6 g | 25% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 52 mg | 17% | |
| Sodium | 882 mg | 38% | |
| Total Carbohydrate | 41.8 g | 15% | |
| Dietary Fiber | 6.4 g | 23% | |
| Total Sugars | 6.5 g | ||
| Protein | 51.1 g | 102% | |
| Vitamin D | 2.8 mcg | 14% | |
| Calcium | 191 mg | 15% | |
| Iron | 4.9 mg | 27% | |
| Potassium | 879 mg | 19% | |
*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.
