Tuna salad sandwiches are one of those classic, comfort foods that I crave from time to time. Tuna is a great source of protein, but, sadly, most tuna salads are made with commercial mayonnaise, which can be high in unhealthy fats, calories, sugar, and other additives (especially if you’re purchasing low-fat mayo). Essentially, regular mayonnaise is pretty devoid of nutrients, making it an empty-calorie food.
But don’t despair! There are many ways to make a healthier replacement to mayo in your favorite foods, while still getting a similar texture and delicious taste. Two of my favorite ingredients to do this are plain non-fat greek yogurt and avocado, which are foods filled with healthy fats, fiber, protein, and other micronutrients. I’ve used both ingredients here to make a healthier tuna salad, along with fresh lemon, dill, garlic, and cucumber. Feel free to add this mixture to lettuce wraps (I used raddichio here), salads, sandwiches, or whole wheat pita bread, for a delicious, balanced meal!
RECIPE: NO-MAYO, HIGH-PROTEIN TUNA SALAD
Time: 5 minutes | Makes approximately 1.5 cups of tuna salad
- 2 oz. can of tuna (packaged in water, no salt added)
- 1/4 avocado
- 1/4 cup plain nonfat greek yogurt
- 1/4 English cucumber, diced
- 2 tbsp fresh dill, chopped
- 1/2 a lemon, juiced
- 1 tsp garlic powder
- salt + pepper to taste
- Mash avocado in a small bowl.
- Add the remaining ingredients to avocado and mash everything together until mixed well.
- Scoop tuna salad into lettuce wraps, sandwiches, pitas, or add to salads. Leftovers can be stored covered in the fridge for a few days.