Tuna salad is a filling and delicious choice for any meal. It’s easy to turn into a meal prep recipe to ensure that you are ready for days of healthy decisions.
Tuna salad is an easy dish to make for a quick lunch or to meal prep in advance. This low carb and gluten free lunch will still leave you satisfied because of the protein packed into tuna. It’s also a great choice for meals that are paleo-friendly and Whole30 compliant.
To keep it low carb, skip the standard bread and serve it with big pieces of fresh romaine lettuce. The crisp taste of the greens are the perfect complement to the creamy tuna salad.
Is it healthy to eat tuna salad?
Tuna salad can be a healthy meal. Tuna has lots of protein and few calories so it keeps you feeling full. This makes it a great lunch choice. I use tuna regularly like in my Super Easy Avocado Cucumber Tuna Salad (Web Story), Quick Easy Tuna Pasta, and Tuna Cucumber Cups Recipe.
Tuna is also packed with all of the following:
- Omega 3 fatty acids
- B vitamins
- Vitamin A
- Iron
- Zinc
- Potassium
- Magnesium
When you are choosing canned tuna, be sure to find one that is packed in water instead of oil. You don’t want the addition of unnecessary fat and calories.
What is in tuna salad?
Traditional tuna salad starts with tuna and mayonnaise. Ingredients after that vary.
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I keep my tuna salad pretty basic with the addition of celery, red bell pepper and red onion. For seasoning I only use mustard, salt and pepper. Depending on your diet and tastes, you could add any of the following ingredients for a change of pace:
- Pickles or relish
- Lemon juice
- Green onion
- Garlic
- Curry
- Parmesan cheese
- Hot sauce
Is it healthy to eat mayonnaise?
It’s super easy to make your own mayonnaise. It takes about a minute and you can be sure that it doesn’t contain any additives or other ingredients you don’t want.
Put your egg, oil, mustard, garlic, lemon juice and salt and pepper in a jar and blend with a hand blender. It is good in the refrigerator for three to four days. If you want to learn more, check out my 1-Minute Homemade Mayonnaise.
If you really do not want to use mayonnaise, you could try replacing it with yogurt.
What goes well with tuna salad?
In order to turn this into meal prep bowls, you need more than just the tuna salad. You want side dishes to go with it so you don’t have to think about what to pack when your are in the middle of a busy morning.
Try some of these ideas to round out your meal:
- Romaine lettuce
- Cucumber
- Bell peppers
- Blueberries
- Green salad
- Avocado
More Meal-Prep Recipe to Try:
- Salmon Patties with Coleslaw Meal-Prep Bowls
- Easy Roasted Veggies Meal-Prep Bowls
- Spicy Chicken Meal-Prep Bowls
- Spicy Chicken Meal-Prep Bowls
- Ground Beef Zucchini Sweet Potato Skillet (Meal Prep)
- One-Sheet Pan Shrimp with Cherry Tomatoes and Asparagus (Meal-Prep)
- Garlic Shrimp and Veggies Meal Prep Bowls
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Tuna Salad Meal Prep Bowls
Ingredients
For tuna salad
- 1 5oz can of white tuna fish packed in water liquid drained
- ¼ cup celery finely diced
- ¼ cup red bell pepper finely diced
- ¼ cup red onion finely diced
- 4 tablespoons homemade mayo or store-bought mayo
- 1 teaspoon yellow mustard or Dijon Mustard
- Salt and ground black pepper
For meal-prep bowls
- 6 large romaine butter lettuce leaves.
- 2 cups of blueberries red bell pepper and cucumber or any other veggie you prefer.
Instructions
- In a medium bowl, add all the ingredients for the tuna salad. Mix well with a fork. Serve immediately with lettuce leaves or bread if you prefer.
MEAL PREPPING
- Place 2 large lettuce leaves to 3 different meal prep containers. Then, place an even amount of tuna salad on top of the leaves. Add cucumber, bell pepper and blueberries into the meal prep containers. Cover with the lid and place in the fridge for up to 3 days.
Tips
- The nutrition info is only for the tuna salad. Berries and veggies are not included.
- I use tuna packed in water for this tuna salad but you can use tuna packed in oil if that's all you have on hand.
- Make sure the celery, bell pepper, and onions are finely diced so they blend nicely into the tuna.
- Red bell peppers are preferred as they're the sweetest.
- To store: Store the tuna salad in the fridge for up to 3 days in an airtight container.
Video
Nutrition Information
Nutrition information is calculated using an ingredient database and should be considered an estimate.
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