How to Make Tuna When on a Diet

Tuna fits into a healthy diet or weight-loss program as a source of lean protein that also supplies vitamin D and omega-3 fatty acids. Canned tuna is a convenient food to keep on hand for a quick meal. The canned version of this seafood also is affordable, making it a budget-friendly diet food. Traditional tuna salad recipes include high-fat mayonnaise that adds unnecessary fat to the dish. Replacing the mayo with a healthier option and bulking up the dish with other nutritious ingredients gives it a makeover fit for any diet.

An open can of tuna sits on a plate with salad on a wooden table. Credit: topthailand/iStock/Getty Images

Step 1

Drain the water from the canned tuna. Avoid oil-packed tuna that increases the fat content of the dish. Pour the tuna into a large bowl.

Step 2

Add chopped or shredded vegetables to the tuna. Try celery, onions, artichoke hearts, peppers, olives, tomatoes and shredded carrots.

Step 3

Stir in just enough plain Greek yogurt to moisten the tuna and help it stick together slightly. Greek yogurt is source of protein and is fat-free. Other options include plain fat-free yogurt or fat-free mayonnaise.

Step 4

Squeeze in 1 to 2 tsp. of fresh lemon juice. Stir the mixture to integrate the lemon flavor.

Step 5

Sprinkle dry seasonings into the tuna mixture. Options include pepper, chili powder, parsley and garlic powder.

Step 6

Stir in fresh chopped herbs for more flavor. Use cilantro, basil or parsley.

Step 7

Serve the tuna salad on a whole-grain pita or on large lettuce leaves.

Things You'll Need

  • Chopped vegetables

  • Greek yogurt

  • Lemon juice

  • Dry seasonings

  • Fresh herbs

  • Whole-grain pita

  • Lettuce leaves

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