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Active Time:5 minsTotal Time:5 minsServings:4Yield:4 servingsJump to Nutrition Facts
Active Time:5 minsTotal Time:5 minsServings:4Yield:4 servings
Active Time:5 mins
Active Time:
5 mins
Total Time:5 mins
Total Time:
Servings:4
Servings:
4
Yield:4 servings
Yield:
4 servings
Jump to Nutrition Facts
Jump to recipe
How to Make Healthy Tuna Salad Spread
Tuna salad spread is usually loaded with mayonnaise, tuna and not much else. But not this one! We take a lighter approach and jazz up a simple can of tuna with mashed avocado and Greek yogurt instead. Here’s how we made this tuna spread healthy:
Ditch the Mayo
Mayonnaise acts as a binder in tuna salad spread helping all the ingredients come together as well as adding a creamy texture. It also contributes a significant amount of calories andsaturated fat. We ditched the mayonnaise completely and opted for a mixture of mashed avocado and low-fat Greek yogurt instead. The avocado adds plenty of monounsaturated fat,a healthy fatthat can help lower “bad” LDL cholesterol and help reduce the risk of heart disease and stroke. A touch of low-fat Greek yogurt adds tang (along with a little lemon juice) and creaminess similar to mayonnaise but with less saturated fat and calories.
Use Good Tuna
We call for albacore tuna packed in water for our tuna salad spread. Albacore tuna is light, firm and mild and a good source ofomega-3 fatty acids. Tuna packed in water contains less calories and fat than tuna packed in oil. When looking for good tuna, check the label to make sure the can contains only water, tuna and salt and not any other additives. To find a sustainable choice, look for free school, pole-and-line-caught, school-caught, troll-caught or FAD-free on the label. To find out more about sustainable seafood choices, check outMonterey Bay Aquarium Seafood Watchfor more recommendations.
What to Serve with Tuna Salad Spread
You can enjoy healthy tuna salad spread on a sandwich, in a wrap or spread onto whole-wheat crackers. You can stuff tuna salad spread into halved small peppers, onto celery sticks, on top of sliced cucumber or lettuce leaves. Because this recipe uses avocado which can brown quickly, we recommend eating this tuna spread within a few hours of making it. It takes only 5 minutes from start to finish, so whipping up a fresh batch when you need it is quick and easy.
Cook Mode(Keep screen awake)Ingredients1avocado, mashed2tablespoonslow-fat plain Greek yogurt1tablespoonlemon juice1tablespoonchopped fresh parsley¼teaspoongarlic powder¼teaspoonpaprika¼teaspoonsalt¼teaspoonground pepper1(5 ounce) canalbacore tuna in water, drained¼cupdiced onion or celery
Cook Mode(Keep screen awake)
Ingredients
1avocado, mashed
2tablespoonslow-fat plain Greek yogurt
1tablespoonlemon juice
1tablespoonchopped fresh parsley
¼teaspoongarlic powder
¼teaspoonpaprika
¼teaspoonsalt
¼teaspoonground pepper
1(5 ounce) canalbacore tuna in water, drained
¼cupdiced onion or celery
DirectionsCombine avocado and yogurt in a small bowl and stir well. Add lemon juice, parsley, garlic powder, paprika, salt and pepper and stir well. Add tuna and onion (or celery) and mix gently until combined.Originally appeared: Diabetic Living Magazine, Fall 2018
Directions
Combine avocado and yogurt in a small bowl and stir well. Add lemon juice, parsley, garlic powder, paprika, salt and pepper and stir well. Add tuna and onion (or celery) and mix gently until combined.
Originally appeared: Diabetic Living Magazine, Fall 2018
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Nutrition Facts(per serving)130Calories8gFat6gCarbs10gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
