Mayonnaise/egg free Tuna Salad
With the warm weather approaching I find myself reaching for cool lunches that require no cooking. I just cannot be bothered to spend too much time in the kitchen over a warm stove when the sun is shining. This tuna salad recipe makes for a high protein lunch or snack and can easily be customized to your flavour preferences.
I've always loved tuna salad but within the last year I've stopped eating eggs which made a traditional mayonnaise based tuna salad no longer an option. While I've found lots of egg free versions online, nothing had the same tangy flavour that the traditional mayonnaise version provides. The combination of greek yogurt and lemon juice in this version really pack the flavour punch I had been missing.
In the recipe I've provided some options for how to turn this tuna salad into a full meal and customize based on your macro preferences.
1 can of flaked white tuna
2 tbsp greek yogurt (I used lactose free)
2 tsp olive oil
1/2 tsp lemon juice
Salt and pepper
Optional (but strongly recommended): celery or radish for crunch, about 1 tbsp finely diced
Optional (but strongly recommended): shallots or pickles for zing, about 1/2 tbsp finely diced of shallots* of 1 tbsp of pickles
*Tip: if you find that raw onion is too strong for you, put the onion in a strainer and pour 1 cup of boiling water over the diced onions. This will help to remove the sharp bite that come with raw onions and you'll end up with more of a muted onion flavour.
Drain the can of tuna and empty into a bowl
Add all the toppings and mix well with a fork
Can easily use multiple cans to make a larger batch for the full week
Macros: 250 calories, 33p/5c/11f
Lower carb meal:
Serve over chopped lettuce, since the tuna has moisture it will double as a salad dressing
Use cut up veggies like cucumber or celery as a veggie 'chip' to dip into the tuna
Serve on top of a rice cake (my personal favourite)
Use mini rice cakes as a 'chip' to dip into the tuna
Higher carb meal:
Serve over bread or English muffin for an open faced or traditional sandwich
Use crackers or tortilla chips to dip into the tuna
Higher fat meal:
Mix in additional olive oil
Top with cheese and melt under the broiler to make a tuna melt
Add chopped bacon into the tuna salad
Add chopped avocado into the tuna salad