• Brittany Sparks, RDN

Tuna Salad with Veggies


No time to meal prep? No worries! This is a super fast and easy recipe you can prepare for your busy work week. This tuna salad has a bunch of sauteed veggies added for a more substantial and nutritious meal or snack.

I am a huge fan to getting veggies in with every meal to help you meet your daily goals of 2-3 cups per day. For weekly meal preparation I often will saute up extra veggies to use as side dishes with meals. In this recipe I added sauteed veggies to my tuna salad.

When looking for tuna I often try to find canned tuna with just tuna and maybe a little salt. Make sure to read the ingredients and choose the product with the least amount of added ingredients. When you are looking at the nutrition facts label compare brands and look for the product with the least amount of sodium. I prefer to have the control over how much salt is going into my dish.

I often opt for tuna that is canned in water. However, if you are trying to gain or maintain weight than the tuna packed in oil can help add extra calories to your day.

Tuna is a great source of omega-3 fatty acids and has good sources of Thiamin, Vitamin B6, Vitamin B12, niacin and selenium.

This recipe is great as a snack in-between meals or as a main dish. You can add it to a salad for your protein source or place in a wrap or a sandwich. I even have used this as a meal starter as pictured above.

Tuna Salad with Veggies

Author: Brittany Sparks

Makes: 4 (1/2 Cup) Servings

Prep Time: 10 min

Cook Time: 10 min

Total Time: 20 min

Ingredients

  • 1 (5oz) Can Tuna, Drained

  • 2 Tbsp 2% Plain Yogurt

  • 2 Tbsp Mayonnaise

  • 1/8 Tsp Ground Turmeric

  • ½ Tsp Dried Oregano Leaves

  • 1 Tbsp Olive Oil

  • 1 Cup Zucchini, Chopped into ½ inch pieces

  • 1/3 Cup Sugar Snap Peas, Chopped into ½ inch pieces

  • 1/3 Cup Bell Pepper, Chopped into ½ inch pieces

  • Pinch (~1/8 Tsp) Black Pepper

  • Pinch (~1/8 Tsp) Garlic Powder

Optional Garnishes:

  • Fresh Squeezed Lemon

  • Fresh Parsley

  • Sliced Jalapeno

Directions

  1. In a medium sauté pan heat 1 tablespoon of olive oil over medium heat. Add the zucchini, snap peas, bell pepper, black pepper and garlic powder. Sauté for 6-8 minutes until tender. Place aside to cool.

  2. In a medium bowl combine the tuna, yogurt, mayonnaise, turmeric and oregano. Add the sautéed veggies and stir until thoroughly combined. Garnish with fresh squeezed lemon, chopped parsley and sliced jalapeno if desired.

Nutrition Facts Serving Size (1/2 Cup): Calories 122, Total Fat 9 g, Saturated Fat 1.4 g, Sodium 140 mg, Total Carbohydrate 2.7 g, Dietary Fiber 0.7 g, Protein 7.9 g, Potassium 197 mg, Phosphorous 79 mg.


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