Tuna Salad with Capers
Tuna salad with capers is packed with flavor and protein, made without mayo, and is super easy to meal prep.
I’m always looking for new ways of turning classics into a twist. It makes eating healthier easier when you can add variety without adding a ton of extra ingredients.
I’ve made Mediterranean tuna salad and tuna salad with grapes, which is a sweeter version. So today it was time to make it a little more savory by adding in capers.
It’s a favorite around here because it’s nutritious, quick and easy, plus budget friendly! All are wins in my book.
Health Benefits of Tuna
High Protein Content: Tuna is an excellent source of high-quality protein. Protein is essential for building and repairing tissues, supporting muscle health, and promoting overall body functions.
Omega-3 Fatty Acids: It’s rich in omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids are crucial for heart health, reducing inflammation, supporting brain function, and improving eye health.
Vitamins, Minerals, and Antioxidants: One serving contains various essential vitamins and minerals, including vitamin D, vitamin B12, selenium, and niacin. Vitamin D is essential for bone health and immune system function, while vitamin B12 is important for nerve function and DNA synthesis. Selenium and vitamin C protect cells from oxidative damage and support a healthy immune system.
Low in Saturated Fat: Tuna is relatively low in saturated fat compared to other protein sources like red meat. A diet low in saturated fat can help reduce the risk of heart disease and improve overall cardiovascular health.
It’s important to note that while tuna offers many health benefits, it’s important to consume it in moderation due to potential mercury content. Pregnant women, nursing mothers, and young children should limit their tuna intake and choose low-mercury fish options or opt for canned light tuna, which typically contains lower mercury levels than canned albacore tuna.
Ingredients Needed
- canned tuna
- Celery and red onion – adds flavor and some texture.
- Capers – our secret ingredient for more savory flavors.Â
- greek yogurt – make sure to grab plain!
- extra virgin olive oil, lemon juice, and Dijon mustard
- dried dill weed – can sub fresh if you’d like
- fine sea salt and freshly ground black pepper
How to Make Tuna Salad with Capers
Drain the tuna and place it in a large mixing bowl. Use a fork to break up the large pieces if needed.Â
Stir in the diced celery, onions, and capers.
Mix the Greek yogurt, oil, mustard, lemon juice, and seasonings.Â
How to Store
Keep caper tuna salad in an airtight container in the refrigerator for up to 7 days.Â
Ways We Serve Tuna Salad
- On a bed of lettuce
- As a dip with crackers
- Add slices of tomato and make a tuna melt
- With a side of fruit
- In a wrap
- On lettuce wraps
- With pretzels and other veggies
- On buns like a sandwich
More Easy Healthy Salad Recipes:
- High Protein Pasta Salad
- Marinated Chicken Salad with Garlic Rosemary Vinaigrette
- Taco Pasta Salad
- Healthy Egg Salad with Dill
- Chicken Pesto Pasta Salad
Tuna Salad with Capers
Ingredients
- 15 ounces canned tuna
- 2 ribs celery diced
- 1/3 cup chopped red onion
- 2 tablespoons capers
- 3/4 cup plain greek yogurt
- 1 tbsp extra virgin olive oil
- 2 tablespoons lemon juice
- 1 tablespoon Dijon mustard
- 1/2 teaspoon dried dill weed
- 1/4 teaspoon fine sea salt
- Freshly ground black pepper
Instructions
- Drain water or oil from tuna and place into a medium mixing bowl. Break up any large pieces of tuna with a fork.
- Add celery, onion, and capers.
- Add greek yogurt, olive oil, lemon juice, mustard, dill, salt, and pepper, and mix to combine well.
- Serve on a bed of lettuce for a salad, on a sandwich, or tuna melt with your favorite cheese.
