Simple Tuna Salad

Functional Aging

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Your Personal Best Training Studio
Doddridge Plaza
3765 S. Alameda, Ste 102
Corpus Christi, TX 78411
(361) 857-5087
  1. Simple Tuna Salad

    tuna salad

    Here’s a simple and light version of tuna salad. It cuts out high-calorie mayonnaise and adds some chopped fruit and vegetables to really liven it up. This is a great tuna salad recipe to enjoy as you journey towards your fitness goal.

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    What you need
    Serves 4

    • 1 green apple, chopped
    • 2 green onions, tops only, chopped
    • ¼ cup fresh parsley, chopped
    • 2 cans albacore tuna, in drained
    • 1 Tablespoon Dijon mustard
    • ¼ cup coconut oil, melted
    • ¼ cup red grapes, halved
    • sea salt and pepper to taste

    Tuna Salad Instructions

    1. Mix all of the ingredients in a large bowl and serve immediately. I like to serve this salad in large butter lettuce leaves or scooped onto avocado halves. Enjoy!


    One serving equals 314 calories, 15g fat, 12g carbohydrate, 183mg sodium, 2g fiber, and 33g protein.

  2. Hummus Tuna Lettuce Boats

    Today I have a brand new take on tuna salad for your tasting enjoyment. While most tuna salad recipes use mayonnaise, sour cream or yogurt to create the desired creamy consistency, this recipe does something completely different. We are using hummus! And not just any hummus: white bean hummus.

    Nutritionally these Creamy Tuna Lettuce Boats are exactly the type of meal that you should be eating in order to see noticeable improvements in your shape. Albacore tuna is a lean protein that provides essential macronutrients to help your muscles develop and recover from your workouts.

    To boost the fiber content we are adding some finely chopped celery, red onion, and parsley in addition to whole grain mustard. Resist the urge to spread this divine tuna salad over toast and give it a try over crunchy butter lettuce leaves instead. Enjoy!

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    What you need
    Serves 6

    • 15oz canned albacore tuna, packed in water
    • ½ cup white bean hummus
    • ½ cup celery, finely minced
    • 2 Tablespoons red onion, finely minced
    • 2 Tablespoons whole grain mustard
    • 1 teaspoon fresh parsley, minced
    • 2 heads butter lettuce


    1. Drain the tuna and flake into a large bowl. Mix in the hummus, celery, onion, mustard, and parsley.

    2. Serve scoops of the tuna mixture on butter lettuce leaves. Enjoy!

    Nutritional Analysis

    One serving equals 144 calories, 4g fat, 8g carbohydrate, 1g sugar, 209mg sodium, 3g fiber, and 18g protein.

  3. Fitness Tuna Salad

    fitnessHere’s a fitness lunch to pack on-the-go. Serve it over a big bed of leafy greens!

    Most recipes for tuna salad call for fat-filled mayonnaise, but this recipe uses fat free Greek yogurt instead. You get all the creaminess without added calories to set back your results.

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    What You Need
    Serves 5

    2 (5oz) cans wild albacore tuna, packed in water
    1 cup fat-free Greek yogurt
    2 Tablespoons champagne mustard
    1 teaspoon dried dill weed, plus more for garnish
    dash of freshly ground pepper
    1 green apple, shredded
    2 cups green cabbage, shredded
    4 cups organic mixed greens


    1. Drain the tuna and flake in a medium bowl. Add the yogurt, mustard, dill and pepper. Mix until creamy and well combined.

    2. Add the shredded apple and cabbage. Mix well.

    3. Arrange mixed greens on plates, then use an ice cream scooper to place the tuna mixture. Sprinkle with dill weed.

    One serving equals: 140 calories, 1 fat, 210mg sodium, 13g carbohydrate, 2g fiber, and 20g protein.

  4. Healthy Tuna Melts

    Gone are the days when tuna melts were laden with fat and served on slabs of bread with a pile of French fries – this recipe gives you all of that comforting taste without the guilt. Oh and did I mention that it only takes a few minutes to make? Serve your healthy tuna melts up with a side of whole grain rice and steamed veggies for an all around winner of a meal.

    Servings: 2

    Here’s what you need…

    • 6 oz can of albacore tuna (in water), drained and flaked
    • 1 egg white
    • 2 Tablespoons oatmeal
    • 2 Tablespoons diced onion
    • ¼ teaspoon garlic powder
    • 2 teaspoons low-fat shredded cheese
    • Salt and pepper to taste


    1. Blend all of the ingredients (not the cheese) in a bowl. Pre-heat a frying pan and coat with cooking spray. Form two patties.
    2. Cook one side until brown and then turn. When the second side is nearly done, sprinkle cheese over it.

    Nutritional Analysis: One serving equals: 138 calories, 2g fat, 4.5g carbohydrate, 1g fiber, and 25.5g protein

  5. Tuna Cakes

    6 servings

    3 cans (5 oz.) low-fat solid white tuna
    6 egg whites or 3/4 cup Egg Beaters
    1 red apple
    1 medium onion
    1 tbs Caribbean ‘Jerk’ seasoning (I couldn’t find this for a long time so I used lemon pepper)
    1.5 cup Old Fashion Oatmeal or shredded sweet potato

    Preheat oven to 400 degrees. Rinse tuna by straining thoroughly. Chop the apple and onion into 1/4″ pieces. Mix all ingredients in a bowl thoroughly, add a small amount of water if necessary. Divide mix into 6 equal portions. Mold with your hands into large ‘meatballs’. Flatten into patties with centers slightly thinner than edges on a cookie sheet. Season the tops of the patties by sprinkling additional seasoning. Also put 6-8 drops of Worcestershire sauce on each of the cakes for additional flavor. Bake for approximately 25 minutes.

    Nutrition facts:

    • 120 calories
    • 24 protein
    • 15g Carbs

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Your Personal Best Location
Your Personal Best Training Studio
Doddridge Plaza
3765 S. Alameda, Ste 102
Corpus Christi, TX 78411
(361) 857-5087