In elementary school, I had a girlfriend who always ate a tuna salad sandwich for lunch… Every elementary school has one of those kids.
I wasn’t really into the whole tuna salad sandwich situation; I thought it was nasty AF. I was still in my pizza drenched in ranch dressing with goldfish sprinkled on top phase.
IT’S JUST A PHASE, MOM!
But this girl was onto something… Tuna is SO delish and good for you.
In fact, I’m snacking on an AHTK bagel with this tuna salad and melted swiss cheese and a TON of ground pepper on top AS WE SPEAK!!
Here’s the thing – you gotta use low fat mayo and light canned tuna packed in water.
- A low fat label means that the food product has 3 grams of fat or less per serving. If you want more protein, swap out the mayo for greek yogurt, or use 1/2 mayo, 1/2 greek yogurt. You gotta do you here!
- This 2011 study suggests that light tuna canned in water may be a better choice to supply brain boosting, anti-inflammatory omega 3 fatty acids for health individuals (1). Tuna packed in water provides 2.5 grams of fat per serving, while tuna packed in oil provides 6.8 grams of fat.
I enjoy this tuna salad as a tuna melt on GG crackers or AHTK bagels. Extra pepper pls!
Recipe
- 9 ounces canned tuna
- 1/2 cup low-fat mayo
- 1/4 cup chopped celery
- 1/4 cup T red onion
- 1 tsp garlic paste
- 1 tsp dijon mustard
- salt + pepper to taste
Directions
- Shred tuna with two forks. Place in a medium size bowl.
- Add ingredients and mix until well combined.
- Store in fridge!
References:
- (1) Maqbool, A., Strandvik, B., & Stallings, V. A. (2011). The skinny on tuna fat: health implications. Public health nutrition, 14(11), 2049–2054. doi:10.1017/S1368980010003757