How to Make Low-Fat Tuna Salad

Posted by Mindy on January 7th, 2010 at 01:01pm

Tuna salad is a popular sandwich choice for many: the ingredients are inexpensive, it’s simple to make and it’s a filling meal. But traditional tuna salad laden with creamy mayo isn’t exactly the poster child for a healthy meal. Believe it or not, there are alternative tuna salad recipes that are low in fat, but are just as tasty as your traditional variety. Read on for tips and recipes for making healthy and delicious tuna salads.

How to Make Low-Fat Tuna Salad

1. Pick Your Tuna

This seems like a mindless step, as most people have their favorite canned tuna at the grocery store that they regularly pick up. But there are actually significant differences between canned tuna varieties. For the best quality product, look for Italian Yellowfin tuna in olive oil. Unfortunately, it’s often differentiated by it’s high price tag (between $2 and $3 per can). But if you are able to, splurge on the more expensive canned tuna. You will see a world of difference in your recipes.

2. Select Your Binder

Traditionally, mayonnaise is used as the binder for a basic tuna salad. But adding even a few tablespoons of mayo to your tuna may add up to 20 grams of excess fat. Using low-fat or lite mayo is a healthier alternative, but these often lack flavor. A great alternative to mayo is Greek yogurt. This thick, tangy yogurt has a consistency similar to sour cream and is perfect for adding a little tang and texture to your tuna salad. Greek yogurt comes in many types, varied by both flavor and fat content. Choose a plain Greek yogurt with 0% fat if possible.

3. Grab Some Spices and Mix-ins

Next, add some flavor to your tuna salad with your favorite herbs and spices. Canned tuna usually contains a significant amount of sodium, so try to avoid adding excess salt or seasoning mixes that are high in sodium. Black pepper, garlic powder, oregano and red pepper flakes are all good choices, but any fresh or dried herbs will work. If you enjoy your tuna salad plain, you can move on to step 4 of finished off your sandwich or salad. But if you’re looking for something more, tuna salad is perfect for mix-ins like chopped nuts, mandarin oranges, raisins, grapes, scallions and anything else you can think of. An infallible combination is adding something sweet like grapes or raisins and something crunchy like celery or chopped nuts.

4. Choose a Bread or Salad.

You can, of course, eat your tuna salad as is or build a sandwich or salad. Top your favorite greens or lettuce for a low-carb lunch or pick your favorite whole-wheat or multigrain bread or tortillas for a sandwich or wrap. However you choose to eat your tuna salad, you can enjoy a tasty meal guilt-free!

Tags: healthy eating tips, Healthy Recipes, heathy eating, low-fat tuna salad, tuna salad

Under healthy eating+ Healthy Recipes Tags: healthy eating tips, Healthy Recipes, heathy eating, low-fat tuna salad, tuna salad