How to Make Tuna When on a Diet

Canned tuna served on dish with salad
An open can of tuna sits on a plate with salad on a wooden table. (Image: topthailand/iStock/Getty Images)

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.

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

REFERENCES & RESOURCES
Comments
PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION

Copyright © 2018 Leaf Group Ltd. Use of this web site constitutes acceptance of the LIVESTRONG.COM Terms of Use, Privacy Policy and Copyright Policy. The material appearing on LIVESTRONG.COM is for educational use only. It should not be used as a substitute for professional medical advice, diagnosis or treatment. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse any of the products or services that are advertised on the web site. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the advertisements are served by third party advertising companies.