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Chopped tuna salad recipe is filled with fresh crisp veggies and tossed in a light and refreshing lemon vinaigrette!
This tuna salad recipe is the perfect combination between a green salad and pasta salad—similar to our Asian Pasta Salad or Tortellini Salad!
a light and refreshing Salad
If your goal this summer is to stay fit and healthy then this is the salad recipe for you! This tuna salad recipe has ZERO mayonnaise, unlike your classic tuna salad that’s packed with it.
Instead, this tuna pasta salad is tossed in a super simple fresh lemon vinaigrette made with extra virgin olive oil.
I love the refreshing taste and how light it is. It’s the perfect compliment to the tuna and all the veggies.
I’m a girl who loves her carbs so I added just a cup of pasta, but if you’re wanting to go low carb you can definitely omit it. Honestly, I like it with pasta because it makes it more filling for eating as a meal.
How to make Tuna Salad
PASTA. Cook pasta according to the directions on the package. Drain and place in a bowl of ice-cold water. Drain again.
VEGGIES. Place all chopped vegetables in a bowl along with the cooled and drained pasta. Drizzle with dressing and toss.
VINAIGRETTE. Place vinaigrette ingredients in a food processor or small blender and pulse until smooth.
Variations
I love the taste and texture of the written recipe, but anyone who cooks knows that it’s always fun to change things up a bit. Here are some suggestions:
- Add extra flavor with chopped boiled eggs or cubes of cheese.
- Use sliced dill pickles or chopped celery for a bit of a crunch.
- Cherry tomatoes are always a yummy salad addition.
- Other seasonings can also be assed like parsley or dill.
Recipe Tips
How much tuna is safe to eat? Fish is good for you. However, it does contain mercury. The amount of tuna someone can eat depends on the type of tuna.
According to the FDA, people—including pregnant women and children—can have 2-3 servings of canned chunk light tuna, but only 1 serving of canned albacore tuna or freshly caught tuna per week.
- Adults: 4 oz = 1 serving
- Children (ages 2-7): 2 oz = 1 serving
Canned tuna. Not only are there several varieties of tuna but they are also packed in oil or water. Water-packed tuna tends to be drier with a subtle tuna flavor.
Oil-packed tuna is moister and has a stronger tuna flavor. Either can be used in this salad.
Storing Info
Make ahead of time. This recipe can be prepared a day ahead of time. Prepare all the ingredients as written, but store them in individual containers in the fridge.
When you’re ready to serve your salad combine all the ingredients in a salad bowl and toss.
STORE. Once the tuna has left the can, or vacuumed sealed pouch, it can last in the refrigerator for 3-4 days if properly stored in an airtight container.
Be aware that the other elements of this Tuna Fish Salad, such as the lettuce leaves, may begin wilting sooner.
Recipe FAQ
So many ingredients can be added, but some of our favorites include: chopped boiled eggs, cubes of cheese, sliced dill pickles, chopped celery or even cherry tomatoes.
We use a delicious lemon vinaigrette, although many recipes call for mayonnaise. Instead of mayo, consider using a plain greek yogurt, cottage cheese or even avocado.
For more pasta salad recipes:
Tuna Salad Recipe
Ingredients
For the Salad:
- 2 heads Romaine heart chopped
- 1 avocado diced
- 7 ounces white albacore tuna flaked with fork
- 1 cucumber quartered
- 1 red bell pepper diced
- 1 yellow bell pepper diced
- 1/4 red onion sliced
- 1 cup dry pasta
Lemon Vinaigrette:
- 1/3 cup olive oil
- 2 tablespoons lemon juice
- 2 teaspoon shallot minced
- 1 1/2 teaspoons Dijon mustard
- 1/2 teaspoon lemon zest
- 1/2 teaspoon sugar or honey
- 2 tablespoons white balsamic vinegar
Instructions
For the Salad:
- Cook the pasta according to direction on package. Drain and place in a bowl of ice cold water. Drain again.
- Place all vegetables in a bowl along with the cooled and drained pasta. Drizzle with dressing and toss.
Lemon Vinaigrette:
- Place vinaigrette ingredients in a food processor or small blender and pulse until smooth.
Video
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
I love salads with all these ingredients. Its light and very tasty. Perfect for summer or any time of the Year!