Name: Tuna Salad Spread
Total time: 5 min
Ingredients: 1 avocado, mashed; 2 tablespoons low-fat plain Greek yogurt; 1 tablespoon lemon juice; 1 tablespoon chopped fresh parsley; 0.25 teaspoon garlic powder; 0.25 teaspoon paprika; 0.25 teaspoon salt; 0.25 teaspoon ground pepper; 1 (5 ounce) can albacore tuna in water, drained; 0.25 cup diced onion or celery

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.

Nutrition Facts (per serving)

130	Calories
8g	Fat
6g	Carbs
10g	Protein

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.