Spicy Mayo-Free Tuna Salad Recipe
  • January 1, 2016
  • Meal prep is an important Sunday ritual in my house. It all starts with a plan for what we’re eating every day, which turns into a grocery list. I’ve found that the best way to make sure all of those healthy plans turn into action is to do as much of the prep up-front as possible.

    When it comes to meal prep, I like to make things that have what I like to call “meal economy” or are “mix-and-match foods.” This saves time on Sunday and throughout the week. Mix-and-match foods can be anything from grilled chicken to a large batch of quinoa to a giant vat of sautéed vegetables that you’re planning to put in everything from eggs to salads to quinoa. When mix-and-match food work, it’s magic.

    One food with meal economy is this mayo-free tuna salad recipe. I snuck some spice and some greens into my version of tuna salad and used Greek yogurt instead of mayo. That’s a couple of big, healthy swaps.

    For one batch, which will make about two meals, here’s what you need:

    • 1 can of tuna packed in water (don’t buy the salt-free stuff unless you’re watching your sodium, it’s truly terrible).
    • 6 oz. of 0% fat Greek yogurt
    • 1/4 cup spicy mustard
    • 1 large handful of kale
    • 1/4 cup slivered, toasted almonds
    • 4 green onions
    • 1 jalapeño
    • The juice of 1/2 lemon

    If you’re planning to eat this every day, increase the recipe accordingly.

    Directions: Making this is easy and will take way less than 30 minutes. Here’s what you need to do!

    Step one: Chop green onions and rough chop kale. Place both in a bowl with the almonds.


    Step two: Remove seeds and dice jalapeño. Place in bowl.


    Step three: Add drained tuna, Greek Yogurt, mustard and lemon juice to the bowl.


    Step four: Mix it all together. Taste the mix and adjust for flavor. Want more acidity? Grab the other half of the lemon. Want more spice? Add a few shakes of your favorite hot sauce or half of a jalapeño.


    Enjoy this tuna salad the following ways:

    • On top of a bed of kale with half of an avocado sliced into it. Add 1 TBS olive oil and 1 TBS balsamic vinegar if you’re craving dressing.
    • In a protein-packed sandwich or wrap. Pick up some Ezekiel bread or some corn tortillas and put a healthy serving of tuna salad in your sandwich-y vessel.
    • In a lettuce wrap. Grab Iceberg lettuce and peel away the layers until you find the perfect lettuce cups within. Wash, dry and pack separately from your tuna salad
    • On cucumber slices. Slice and pack slices in a separate bag or container. Dip, eat and repeat.
    • By itself. You. This tuna salad. A spoon. Sweet deliciousness.

    About Jeana Anderson Cohen

    Jeana Anderson Cohen is the founder and CEO of aSweatLife.com, a destination for living your best life, with fitness as the catalyst. After graduating from University of Wisconsin with a degree in Journalism, she spent much of her career - before leaving agency life - creating and executing social media strategies for brands. aSweatLife fuses her experience and her passion for wellness. You can find Jeana - who’s certified as a personal trainer - coaching group fitness classes and hosting aSweatLife’s #Sweatworking events.