I love a good protein salad. What I don’t love is one swimming in mayonnaise. I want to taste the flavors of the ingredients rather than just the mayo! Instead of your classic tuna salad, we are mixing it up with Italian tuna salad!
It’s full of fresh herbs, red onion, lemon juice, olive oil, and capers. It’s bright and fresh and light and refreshing. Additionally, the flavors get better as they sit!
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I love serving it on a nice thick piece of sourdough with arugula and tomato, but you can enjoy it however you like. Prep it at the beginning of the week for an easy protein-packed and gluten-free option to have on hand for busy days.
Why we love this Italian tuna salad
- it takes 15 minutes to make – simply chop everything up and mix it all together.
- packed with protein – one cup has 43 grams!
- versatile – use it on salads, in sandwiches, or just as a quick protein option paired with some carbohydrates, veggies, and fat for a complete meal.
- great for meal prep – it’s great to make at the beginning of the week to have on hand for an easy meal. The flavors get better the longer it sits too!
Is tuna salad healthy?
Tuna salad can be a healthy addition to any diet. Tuna is packed with lean protein which is going to help fill you up and keep you full. It also usually has some veggies or fruit for micronutrients and fiber.
However, store-bought tuna salad can be loaded with a lot of fat due to the amount of mayonnaise used, which can add a lot of calories very easily and is something to be mindful of. When making it at home, you have full control over what ingredients you are using.
Ingredients
- canned tuna in water
- red onion
- fresh parsley
- fresh rosemary
- capers
- extra virgin olive oil
- fresh lemon juice
- salt and pepper
How to make Italian tuna salad
- Make the tuna salad. Drain tuna, add it to a medium bowl, and break it up with a fork. Add remaining ingredients and mix well to combine. Adjust according to taste.
- Enjoy! Serve in a sandwich, salad, or however you like!
What to eat with tuna salad
- sandwiches or lettuce wraps – with your favorite sandwich additions.
- salad – toss it with some greens and your favorite veggies for an easy meal.
- in a power bowl – add some kind of grain, veggies, and avocado for an easy bowl meal.
- tuna melt – pile it on top of a piece of toast, place some cheese on top, and let melt in the oven. Provolone cheese would be perfect for these!
- with crackers or chips
- mixed with some pasta for a tuna pasta salad
How long is tuna salad good for?
Tuna salad can be stored for up to 5 days in the fridge in a tightly sealed glass container. Allowing it to sit will allow the flavors to come together more, but if you are using anything crunchy in it, letting it sit for long periods can change the texture of the ingredients.
Can you freeze tuna salad?
While you can freeze tuna salad, the taste and texture will change once defrosted. If freezing, it will last up to 2 months in a freezer-safe dish.
Substitutions and additions
- canned tuna in water – since we are using olive oil as part of the dressing, look for tuna in water so it’s not too oily.
- red onion – shallots will work instead.
- fresh herbs – opt for fresh as dried would not have the same flavor. You add more herbs if you like. Fresh dill or chives would also be great additions.
- capers – you can leave them out if you don’t like them.
- extra virgin olive oil – there isn’t another substitute for this as other oils have different flavors.
- fresh lemon juice – bottled lemon juice will work the same.
Here are some additions to change it up:
- olives
- tomatoes – I suggest halved cherry tomatoes.
- white beans
- celery – for a more classic tuna salad.
More healthy salad recipes
- tahini tuna salad
- avocado chicken salad
- healthy egg salad with greek yogurt
- hummus chicken salad with veggies
- healthy chicken salad with grapes & almonds
If you love quick and easy meals and want to learn how to build a balanced plate, check out our FREE How to Build a Balanced Plate Guide!
Italian Tuna Salad
ingredients
- 4 5-ounce cans tuna fish in water, drained
- 1/2 cup diced red onion (60 grams)
- 2/3 cup parsley, roughly chopped
- 1/4 cup rosemary, roughly chopped
- 1/4 cup nonpareil capers
- 3 tablespoons olive oil
- 1/4 cup lemon juice
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
instructions
- Make the tuna salad. Drain tuna, add it to a medium bowl, and break it up with a fork. Add remaining ingredients and mix well to combine. Adjust according to taste.
- Enjoy! Serve in a sandwich, salad, or however you like!
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So easy to make and so very filling!! I realized I didn’t have capers while I was making it so I used olives- absolutely delicious! Can’t wait to make it again using capers this time. I also served it with avocado and it just added to the deliciousness of the tuna. This is a keeper!
Oh I love that idea! Thanks for trying it and glad you enjoyed, Hollie!
this is a great recipe – just be careful of salt as capers are salty. The lemon neutralizes it…..
Loved it – don’t make the mistake of using tuna in oil!!!!!
So glad you enjoyed it! Thanks for trying it, Nancy!
Love it
Thanks for trying it, Dan!