Healthy Ingredient Recipes Healthy Fish & Seafood Recipes Healthy Fish Recipes Healthy Tuna Recipes Tuna Salad Spread 4.0 (2) 1 Review This tuna spread recipe is a healthy twist on tuna salad and uses avocado and Greek yogurt in place of mayonnaise. Serve it on cucumber slices, butter lettuce leaves or whole-grain crackers. By Lauren Lastowka Lauren Lastowka Website Lauren Lastowka is a writer and editor with more than 15 years of experience working in the areas of health and well-being. She has worked on Diabetic Living, EatingWell and Edible San Diego magazines. She is passionate about health literacy and patient empowerment and has translated research and clinical guidelines into reader-friendly plain language for years. EatingWell's Editorial Guidelines Updated on August 23, 2022 Print Rate It Share Share Tweet Pin Email Active Time: 5 mins Total Time: 5 mins Servings: 4 Yield: 4 servings Nutrition Profile: Diabetes Appropriate Egg Free Gluten-Free Heart Healthy High-Protein Low Added Sugars Low Carbohydrate Low Sodium Nut-Free Soy-Free Jump to Nutrition Facts 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 and saturated 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 fat that 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 of Omega-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 out Monterey 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. Additional reporting by Hilary Meyer Ingredients 1 avocado, mashed 2 tablespoons low-fat plain Greek yogurt 1 tablespoon lemon juice 1 tablespoon chopped fresh parsley ¼ teaspoon garlic powder ¼ teaspoon paprika ¼ teaspoon salt ¼ teaspoon ground pepper 1 (5 ounce) can albacore tuna in water, drained ¼ cup diced onion or celery 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. Rate it Print Nutrition Facts (per serving) 130 Calories 8g Fat 6g Carbs 10g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size 1/3 cup Calories 130 % Daily Value * Total Carbohydrate 6g 2% Dietary Fiber 4g 13% Total Sugars 1g Protein 10g 20% Total Fat 8g 11% Saturated Fat 1g 6% Cholesterol 17mg 6% Vitamin A 225IU 5% Vitamin C 9mg 10% Folate 46mcg 11% Sodium 175mg 8% Calcium 19mg 1% Iron 0mg 2% Magnesium 18mg 4% Potassium 282mg 6% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * 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. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved