February 12, 2022
Tuna Salad (Low Fat Option)
This is an easy, no-cooking required, protein-packed meal. I like to serve this on a bed of lettuce or spinach with an extra drizzle of balsamic.
Servings: 3
Calories: 227kcal
Ingredients
- 15 ounces tuna 3, 5 ounce cans of solid white tuna in water, drained well
- 2 celery ribs chopped fine
- 1 shallot chopped fine
- 2/3 cup cottage cheese or 1/2 cup aioli or mayonnaise for dairy-free or high fat
- 2 teaspoons lemon juice
- 2 drops stevia glycerite
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper fresh ground
- 1/4 cup sliced almonds optional, omit for nut-free
Instructions
- Drain the tuna well and transfer to a bowl and use a fork to flake until finely shredded. Add in the celery and shallot and set aside.
- Combine the cottage cheese, lemon juice, stevia, salt, and pepper in a high power blender and blend until completely smooth (if using mayonnaise, simply whisk all ingredients together). Add the the bowl with the tuna and stir until evenly coated. Adjust seasoning to taste and stir in almonds, if using.
Notes
Protein:Energy Quotient [calories]: 2.63
Nutrition without almonds: Calories: 175 cal, Carbs: 3g, Fiber: 1g, Fat: 3g, Protein: 33g, Protein:Energy Quotient [calories]: 5.66
Nutrition made with mayonnaise: Calories: 435 cal, Carbs: 4g, Fiber: 1g, Fat: 34g, Protein: 30g, Protein:Energy Quotient [calories]: 0.57
Nutrition made with mayonnaise and without almonds: Calories: 383 cal, Carbs: 2g, Fiber: 1g, Fat: 29g, Protein: 28g, Protein:Energy Quotient [calories]: 0.63
Nutrition Facts
Tuna Salad (Low Fat Option)
Amount per Serving
Calories
227
% Daily Value*
Fat
8
g
12
%
Saturated Fat
1
g
6
%
Trans Fat
1
g
Polyunsaturated Fat
2
g
Monounsaturated Fat
3
g
Cholesterol
59
mg
20
%
Sodium
911
mg
40
%
Potassium
406
mg
12
%
Carbohydrates
5
g
2
%
Fiber
1
g
4
%
Sugar
2
g
2
%
Protein
35
g
70
%
Vitamin A
160
IU
3
%
Vitamin C
2
mg
2
%
Calcium
92
mg
9
%
Iron
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
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