My Favorite Healthy Tuna Salad

Our favorite Healthy Tuna Salad recipe packed with veggies that we make all the time at home for quick lunches! Delicious between toasted bread or wrapped in lettuce.

healthy tuna salad

I pour my heart into this space and have built my brand on transparency so I want to be honest about what’s happening and how I’m processing it. I know getting these feelings off my chest is a much-needed release and I hope reading about them can help you, too.

Right now I’m grieving the closing of our restaurants and the fact that I won’t be marrying Jeff this Saturday.

I know countless people and businesses are enduring far worse situations than this and I’m so grateful (more than ever, really) for what we have. But pain is not a competition.

Over the past week, I’ve wanted nothing more than to sit with my own thoughts, feel my feelings, pause, and process the magnitude of what’s happening in the community, around the nation, and across the globe.

Life without the restaurants, even though it’s just temporary, feels like I’m missing an arm.

I’d be lying if I said I haven’t wondered how I’d do with having “just” the blog to focus on. The irony of having next to no desire to write or be on social media lately has not been lost on me.

I have several recipes with photos locked and loaded, but this morning was the first day I felt the ability to put words behind them.

Talking about spaghetti or banana bread when my team and I are filing for unemployment and life as we know it has flipped upside down felt like lifting a 300 pound weight.

All that aside, I have always used Hummusapien to uplift, inspire, and educate. I realize that people rely on online content, resources, and recipes more than ever right now and I want to be able to deliver that to you.

I want to help relieve anxiety and fear and restore a sense of normalcy for you as much as I can.

I want to post new recipes with pantry staples, take you with me as I bake bread for the first time, and help you find the same stillness in the kitchen that has helped healed me.

I’m working on finding the balance between respecting the space I need and maintaining this blog that I love more than anything.

If you’re feeling similarly for any reason, I hope you know that you have permission to pause.

You don’t need to reorganize your whole house, find three new hobbies, and read a new book. Maybe you’ll feel inspired to do those things tomorrow or next week or next month or not at all. Nature is truly calling us to slow down.

Maybe you’ll feel like going on a run at 11am and then like crying at 1pm. Those emotional ups and downs have defined my experience.

Feelings aside, let’s talk tuna. WHEW!

my favorite healthy tuna salad

Earlier this year you fell in love with this Healthy Tuna Noodle Casserole. I have no doubt that our staple tuna salad recipe will become a total fave of yours, too!

The best thing about this tuna salad is that we usually have everything on hand to make it without taking an extra trip to the store. It’s also pretty customizable.

Not feeling bell pepper? Omit it or use carrot instead. No fresh dill? Use a pinch of dried dill, to taste.

Start with high-quality tuna. My favorite is this albacore tuna. More on that below. Quality ingredients bring the best flavor!

Add sauerkraut + veggies for flavor and crunch. Sauerkraut is key here. It’s another Costco staple (lasts forever) and one day I had the bright idea to put it in tuna for moisture, texture and nutrition.

Sauerkraut is fermented , meaning it’s super good for your gut. We need gut-friendly foods more than ever right now, considering 70% of our immunity lies in our gut. Celery, onion, and bell pepper add flavor, color, crunch, and nutrients.

Add quality mayo + Dijon. For creaminess and moisture! This healthy tuna has amazing tanginess and moisture without a ton of mayonnaise. I like to use a couple spoonfuls for that classic flavor. A little goes a long way! Finally, season with freshly ground pepper.

I love Wild Planet albacore tuna, which we buy in 5-packs at Costco. It’s pole and line caught in the northern Pacific Ocean or off coastal New Zealand, maintaining natural fish populations and preserving the local oceanic habitats. It contains no added oil, water, or fillers.

Safe Catch is another excellent choice, which has the lowest mercury of any brand. The Monterey Bay Aquarium Seafood Watch is my favorite resource when it comes to science-based recommendations for ocean-friendly seafood choices.

They even have printable guides to find the most sustainable options for your state! The seafood to avoid means that “they’re overfished, lack strong management or are caught or farmed in ways that harm other marine life or the environment.”

Tis the season of making the most of our pantry staples. I hope this recipe is useful for you during these unprecedented times!

Stay safe and healthy, friends. Thinking about you!



The healthy tuna salad that we make all the time at home for quick lunches! Delicious between toasted bread or wrapped in lettuce.



  • 25oz cans tuna, drained
  • ½ cup sauerkraut* (
  • 2 tbsp quality mayonnaise
  • 1 tbsp finely chopped dill (I used freeze-dried dill)
  • 1/3 cup finely chopped bell pepper
  • 1/3 cup finely chopped onion
  • 1/3 cup finely chopped celery
  • 2 tbsp Dijon mustard
  • ½ tsp freshly ground black pepper
  • 1/4 tsp kosher salt (optional depending on how salty your sauerkraut is, taste before adding)


  1. Place all ingredients in a mixing bowl and mash together with a fork. Taste and adjust seasoning as needed.
  2. Serve between two slices of toasted bread with lettuce.


*Sauerkraut is crucial here! It adds moisture, texture, and tang. If you don’t have sauerkraut, I recommend using a different recipe.

Recipe by Alexis Joseph of Hummusapien™. Photos by Eat Love Eats

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