i’ve always been a salad lover , and nothing excite me more than crafting the perfect flavor packed bowl of greens , but here’s the thing- i’m not just tossing together a few leaves and calling it a day .
i love getting creative , especially when it comes to adding my favorite protein: tuna , there’s something so satisfying about finding new ways to take a fresh tuna or that humble can of tuna and turning it into something fresh vibrant and most importantly delicious.
lately , though, i’ve had to keep an eye on my calorie intake because , like many of us , i’m on a bit of a health journey , i know that fat is a sneaky calorie bomb- one gram has a whopping 9 calories compared to the 4 calorie in a gram of protein or carbs , that’s why i’ve been lase focused on creating a low fat tuna salad that doesn’t just meet my health goals but still burst with the creamy indulgent flavors i crave .
and you know what ? i’ve found some incredible alternatives that make all the difference, they keep my salad creamy flavorful and satisfying without loading up on unhealthy fats.
the best part? these lower fat substitutes taste just as delicious as the traditional high fat ingredients , its like i’ve unlocked a whole new level of salad making -healthy , yes but still absolutely mouthwatering.
salad recipes ideas :
- greek yogurt tuna salad : this one’s a no brainer for keeping things creamy without pilling on the fat , swap out the mayo for non or a low fat greek yogurt which still gives you that rich texture but with way less fat .
i mix the tuna with a few tablespoon of greek yogurt, squeeze in some lemon juice for brightness , and throw in crunchy diced celery and red onion , a little salt and pepper , and it’s done so simple, so good.
- low fat tuna salad with pasta : who says tuna salad can’t have pasta ? adding it in makes the salad heartier without loading up on fats , and when you combine it with the right ingredients , the flavor are incredible , plus it’s still light enough to keep me feeling good .
i cook some whole wheat pasta ( i love bowties for this ) then mix it with tuna , a couple of tablespoon of non fat mayo or greek yogurt , some diced cherry tomatoes , i throw in black olives for that salty umami punch, and a little lemon zest or pickle juice , a sprinkle of fresh basil , and i’m done , every bite is cremay tangy and loaded with flavor.
- low fat tuna salad with vegetables : honestly , veggies and tuna are a match , i’m always experimenting with different combination and it’s so much fun seeing how all the flavors come together , the trick is finding that perfect balance of crunch , creaminess and that delicious umami hit.
i start with a base of crunchy cucumber and bell peppers toss in some sweet corn , and then mix it all with tuna , i use a light vinaigrette made from olive oil , dijon mustard and balsamic vinegar which gives it this tangy bite without being heavy, sometimes i ‘ll add a handful of chopped herbs like parsley or cilantro for freshness , it’s so vibrant and the flavors just pop!
- tuna and pesto yogurt salad : this one is a newer creation of mine , and i’m completely in love with it , the combination of greek yogurt and a little pesto ? delicious it adds this burst of fresh herby flavor while keeping everything light.
i stir some non fat greek yogurt with a spoonful of pesto then mix it with tuna and halved cherry tomatoes , i serve it over a bed of baby spinach for some extra greens , it’s light flavorful , and the perfect lunch when i want something healthy but exciting.
- low fat tuna salad with other meat or low fat cheeses : okay, hear me out -pairing tuna with other protein or low fat cheese might sound odd but trust me it’s so good! it adds an extra layer of richness and umami that takes the whole salad to another level , i love experimenting with different combination to keep thing exciting.
my go to right now is combining tuna with lean turkey slices or shredded chicken breast , i use a base of arugula or spinach , mix in some diced tomatoes and cucumber and add crumbed low fat feta or a small amount of shredded mozarella , i drizzle everything with a light balsamic dressing, and let me tell you it’s like a flavor explosion in every bite.
the salty creamy feta with tuna and crisp veggiess is a combination i can’t get enough of!
- tuna salad with light cream cheese : okay , , i’ll admit it -sometimes i just i need a little indulgence , but instead of reaching for full fat cream cheese i’ve found that using light cream cheese still gives me that rich creamy texture without all that extra calories.
i soften a bit of light cream cheese and mix it with pickle juice a dash of garlic powder then fold in the tuna , diced red peppers and fresh dill go in next , and it’s perfect balance of creamy and tangy.
- cottage cheese tuna salad : now , this might sound a little unusual but trust me it works! low fat cottage cheese adds this creamy slightly tangy base and it’s packed with protein , i love how light it feels while still being satisfying .
i blend some cottage cheese with a touch of dijon mustard, then mix it with the tuna , i like to add chopped green onions and diced bell peppers for some crunch and color , its so fresh and i don’t feel weighed down afterward.
- hummus tuna salad : this was a bit of surprise for me ! hummus in tuna salad ? yes please! it adds creaminess and a bit of tang , but without all the extra fat plus hummus has such a great flavor on it’s own that it really makes the salad sing.
i mix tuna with a couple of spoonfuls of low fat hummus , then add diced cucumbers and cherry tomatoes , a sprinkle of paprika and some fresh parsley and it’s ready it has that mediterranean vibe i love.
- pasta & orzzo : i love adding whole wheat or orzo to tuna salad-it makes it more filling while keeping things light , i usually toss it wit some diced red bell pepper , red onion and a drizzle of olive oil or a light italian dressing.
- celery radishes & fresh herbs : i always throw in chopped celery and thinly sliced radishes for that extra crunch , and don’t forget the fresh herbs – whether it’s parsley , dill or basil they give the salad a bright friesh taste , a creamy dressing ties everything together beatifully.
- tartar sauce hummus & ranch : now this where things get interesting sometimes i swap out mayo entirely and go for a mi of low fat tartar sauce or hummus , it adds a unique creaminess and a slight tang, if i’m in the mood for something yummy , i’ll use a tiny bit of low fat ranch for that creamy richness.
- tortilla chips & fried anchovies : for a little crunch , i love crumbling a few tortilla chips on top – kind of like a tuna nacho situation,! and anchovies ? oh my ! they bring in that intense umami flavor that makes every bite delicious.
- boiled eggs and mixed veggies : adding boiled eggs makes the salad richer without adding too much fat, while frozen peas or a mix of fresh veggies give the salad texture and color , sometimes i’ll thrown in lentil or kidney beans for high protein low calorie salad .
- kimchi & pickled jalapeno : i’m all about adding a spicy tangy kicks to my tuna salad , and kimchi or pickled jalapeno do just that, i chop them up finely and mi them with hot sauce and maybe a dash of horseradish for extra heat.
- fennel black olives & fresh herbs : fennel adds this amazing licorice like crunch that i didn’t even realize tuna salad needed! paired with black olives and fresh peas , it’s a whole new flaor profile that’s light refreshing .
- green apples grapes & dried cranberries : for a bit of sweetness , diced green apples grapes or dried cranberries add a burst of flavor that balance out the savory with a tiny bit of honey or lemon juice to make it all pop!
- pickle , pineapple & pecan : okay, this combo is all about texture! i chop up some pickles for crunch, pineapple for a sweet kick, and pecans for that nutty flavor , i mix them into the tuna with a little bit of no fat mayo or sour cream for creaminess , the flavors are so bold and unexpected.
- canned tuna with .