Healthy Mediterranean Tuna Salad—a healthy salad with no mayonnaise, loaded with tuna chunks, avocado, cabbage, cucumber and dressed with a lemon-caper vinaigrette.
This salad is certainly a healthier approach to traditional Tuna Salad.
I am using fresh Mediterranean staple ingredients and replacing mayonnaise with a lemon–caper vinaigrette.
If you are looking to increase your protein and vegetable intake, this healthy salad will definitely do the trick for you.
You can also build this salad to your preference or use the same ingredients in my recipe card.
I like to add red cabbage to my tuna salad because it is has a lot of vitamins and helps boost the immune system. It also gives the salad a nice crunchy texture.
For the extra vegan protein dose, I also add avocado, some bell pepper, cucumber and corn. Make sure to add cilantro too for freshness or any kind of herb you like.
I made the vinaigrette with lemon juice, capers and extra virgin olive oil.
To prepare the Salad you need red cabbage, cucumber, red bell pepper, red onion, cilantro, corn, avocado, white tuna and one boiled egg.
To prepare the Vinaigrette you need lemon juice, garlic, capers, extra virgin olive oil, salt and pepper to taste.
How to Make Healthy Mediterranean Tuna Salad
Start by chopping all your vegetables and place them in a large mixing bowl. Give them a quick toss and then add tuna and avocado.
I prefer to add the avocados towards the end so that I do not mush them when tossing the salad.
Pour the dressing over the salad and give it a quick mix, place your boiled egg on top and serve.
how to make lemon vinaigrette dressing
To make the vinaigrette, combine fresh lemon juice with minced garlic, capers and extra virgin olive oil. Season with salt and pepper and give them all a good whisk.
I usually use a small jar and put all ingredients in it. I shake it well to combine and create a homogeneous mixture.
You can also add a tablespoon of yellow mustard to the vinaigrette but that is totally optional.
for the salad:
- 3 cups red cabbage, shredded
- 1/2 cup cucumber, diced
- 1/2 cup red bell pepper, diced
- 1/4 cup red onions, sliced
- 1/4 cup cilantro, chopped
- 1 cup corn
- 1 avocado, sliced
- 2 cans white tuna (chunks)
- 1 boiled egg, cut in half (optional)
For the dressing:
- Juice of 2 lemons
- 1 teaspoon garlic, minced
- 2 tablespoons capers
- 1/2 cup extra virgin olive oil
- salt and pepper to taste
- In a large mixing blow, add all salad ingredients and give them a quick toss.
- In a small jar (or cup), add lemon juice, garlic, capers, oil and seasoning. Shake well and pour the dressing over the salad.
- Mix the salad with the dressing, place egg on top and serve.
Nutrition Information:Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 522Total Fat: 37gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 30gCholesterol: 67mgSodium: 288mgCarbohydrates: 35gFiber: 9gSugar: 16gProtein: 19g
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