Healthy Tuna Salad Recipe for Busy Days

Who doesn't love a tuna salad? It's one of the easiest salads to throw together for lunch. There is always a can of tuna lurking around at the back of my cupboard.

I'm sharing my simple yet satisfying tuna salad recipe that's become my go-to when I need something quick, healthy, and delicious. This recipe uses an olive oil dressing rather than mayo, keeping it nice and light for the afternoon.

I prep the components for this salad as part of my weekend veggie prep. You can easily boil the potatoes and egg the night before and pack your salad, ready to go in the morning.

I’m so obsessed with this tuna salad recipe. It’s packed with flavour, loaded with nutrients, and, best of all, it takes just minutes to put together.

The Ingredients: Simple, Fresh, and Flavorful Tuna Salad Recipe

Ok, here is what you'll need for this tasty tuna salad recipe. The beauty of this dish lies in its simplicity—you probably already have most of these ingredients in your kitchen.

• 1/2 can of tuna: I like to use tuna packed in water for a lighter option, but feel free to use tuna in oil if that's your preference. If you’re feeling extra fancy, you can even try this tuna salad from fresh tuna. 

• 1 boiled egg: Hard-boiled eggs add protein and texture to this salad, making it a perfect tuna salad egg recipe.

• A handful of mixed leaves: This forms the base of your salad, giving it a fresh, crisp bite. I usually opt for fresh spinach leaves as my base.

• 6 olives, sliced: Olives add a bit of briny goodness to the mix—an essential for any tuna nicoise-inspired dish.

• 10 cherry tomatoes: For a burst of sweetness and colour.

• 2 tsp capers: These little flavour bombs are key to elevating your tuna fish salad.

• 3 small baby potatoes, boiled: Baby potatoes add heartiness without weighing you down—ideal for a workday lunch.

  
  

Dressing: A French-inspired tuna Salad Mayo Alternative

No salad is complete without a great dressing, right? This is where we keep things light and flavorful with this no-mayo tuna salad that’s perfect for those looking for a tuna salad mayo alternative.

For the dressing, you’ll need:

• 1/2 tsp Dijon mustard

• 1 tbsp olive oil

• 1/2 lemon, juiced

• Pinch of salt and black pepper

  
  

This olive oil dressing is a classic recipe oil vinegar dressing, perfect for those who love a simple yet zesty French dressing. Just mix the ingredients together, and you’re good to go. I often make a batch of this dressing and pop it in a jar to keep in my fridge. That way I'm ready to toss it into multiple salads during the week.

Easy Tuna Salad Ideas for a Working Lunch

Now that you’ve got your ingredients, you can put together this tuna salad with hard-boiled eggs. Simply toss the mixed leaves, cherry tomatoes, olives, capers, and baby potatoes in a bowl. Flake the tuna over the top, add your sliced boiled egg, and drizzle everything with that delicious French dressing.

One of the best things about this tuna salad recipe is its versatility. Not only is it a healthy meal recipe for one, but it also works beautifully as a pack lunch for adults. This is one of those packed lunch recipes that’s perfect for meal prep. You can boil the egg and potatoes in advance, store them in the fridge, and then assemble everything except for the dressing and tuna. When it’s time to eat, just toss in the tuna and dressing. It’s one of the best recipes for lunch, especially if you’re looking for meal prep ideas cold and easy for busy days.

Tuna Salad Nutrition: A Balanced Cold Meal

Let’s talk nutrition for a second. This tuna salad recipe is healthy enough to keep you full and focused throughout the afternoon. It’s high in protein, thanks to the tuna fish and egg, and the mix of vegetables ensures you’re getting a good dose of vitamins and minerals. Plus, the healthy fats from the olive oil dressing make this a balanced meal.

If you’re following a specific diet, this salad is also incredibly adaptable. For those on a keto diet, this tuna salad is keto-friendly, especially if you skip the baby potatoes. It’s a great example of no mayo tuna recipes that are both delicious and diet-friendly. And the best part? You don’t need a microwave to enjoy it—this is one of those cold meal recipes that’s great on the go. Perfect for when you need foods that are good cold.

Variations and Tuna Salad Ideas for Cheap Meal Prep

This tuna salad egg recipe is hard to beat. However, if you want to mix things up, there are plenty of tuna salad ideas you can experiment with. For instance, try adding some avocado for extra creaminess or swap out the olives for pickles if you prefer a different kind of tang. You can also try using a different protein, like chicken or salmon.

For those of you who like to plan ahead, this recipe is perfect for cheap meal preps. It’s one of those cheap food prep options that you can whip up on Sunday and enjoy throughout the week. Just store the dressing separately, so your salad stays fresh. It’s an excellent choice for a packed lunch or meal ideas for lunch at work.

Conclusion: The Best Recipes for Lunch at Work

This is a simple, delicious, and healthy tuna salad recipe that’s perfect for your lunch at work. Whether you’re looking for cheap meal prep ideas cold or just trying to find good cold foods to enjoy on a busy day, this tuna salad has got you covered. It’s one of those cold meals that doesn’t require reheating, making it perfect for on-the-go eating.

So next time you’re wondering what to pack for lunch, save this recipe. It’s one of the best recipes lunch can offer—packed with flavor, nutrition, and that extra bit of love from The Noon Spoon.