Lunch & Dinner Main Dishes

Quick and Easy Tuna Salad

Sometimes I don’t have much time to cook, but still want to make sure I prepare a meal that is balanced, satisfying, and of course, simple!

And that’s when this recipe comes in! For one, my pantry is always stocked with these ingredients because they are shelf-stable (canned goods such as tuna and mixed vegetables). It’s so easy to throw them together and make this quick and easy tuna salad.

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This tuna salad recipe is:

  • Quick & easy: Yup! This recipe requires minimal effort because there is no cooking involved. Basically, just need to carefully open the canned ingredients, wash the chopped lettuce, and drain the canned ingredients’ excess water. After that, just combine all the ingredients in a medium to a large bowl and you are all set!
  • Customizable, in more than one way: Enjoy it on its own, on an open-faced sandwich (like I did), on top of a tostada, or with saltine crackers. Use what you have on hand. Top the salad with other ingredients, like diced tomato, avocado slices, or your favorite hot sauce.
  • Cost-effective: The estimated cost of the recipe did not exceed $10 and it yields approximately 3-4 servings. That’s about $2.5-3 per serving!
  • Nutrient-dense: Tuna alone packs many nutrients, including protein, niacin, vitamin B6, vitamin B12, and selenium (USDA). To minimize exposure to mercury, it’s recommended to choose canned light tuna instead of albacore (white) and other types of tuna (FDA).
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Key Ingredients

  • Mayo: A common ingredient to swap mayo and help you cut down calories/fat from your recipe is to use plain yogurt (or low-fat mayo) instead. However, I tested this recipe with plain yogurt and found out it wasn’t as palatable to me. I would recommend preparing the salad with regular mayo to preserve the flavor, but feel free to use what you have on hand and let me know if other substitutions worked for you.
  • Canned vegetables: Any mix will work. I personally like mixes that have peas, corn, green beans, and carrots. Rinse canned vegetables with water to help reduce their sodium amount.
  • Canned tuna: Ideally, look for tuna packed in water instead of oil. Also, mercury content is a common concern when it comes to safe fish consumption, so look for canned light tuna instead of albacore (white), yellowfin tuna, and/or bigeye tuna. The latter types of fish live longer and are larger in size, meaning they absorb more mercury over time (FDA).
  • Iceberg lettuce: This adds a nice crunch and I feel it masks the flavor of the tuna well so it is not as strong in the finished product.
  • Yellow Mustard: This one is optional, but I feel it adds a nice tang and flavor to the salad.

Ingredients

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  • Half of an iceberg lettuce (about 2 – 2 1/2 cups), chopped and washed
  • 2 tablespoons of mayo
  • 1 can (8.25 ounces) of corn
  • 1 can (8.25 ounces) of mixed vegetables
  • 2 cans (5.25 ounces per can) of tuna packed in water, drained
  • Yellow mustard, to taste

Preparation

Add all the ingredients in a medium to a large mixing bowl and mix until everything is well combined.

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Serve with saltine crackers, in a sandwich, or over tostadas.

Top with optional ingredients, like avocado slices, diced tomatoes, or hot sauce.

Enjoy!

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