Veggie Loaded Tuna Salad

While stuffing my face yesterday I realized something — I have an entire arsenal of recipes that have never been posted.  I guess I figured simple dishes like sandwiches, wraps, salads, and such were boring and didn’t merit their own post.  But what they could use, is a little attention here and there =)  I usually sneak them into my WIAWs but I’ve decided to whip up a few posts on how I take a simple ho-hum dish and amp up the nutrition density.  I gave up counting calories when they started to take over my life a few years ago… so instead I count veggies!

The glory of this is that there is no right and wrong — you can count the volume/amount of veggies added to a dish or count the variety of colorful produce makes it into your meal. Regardless, it’s a positive and healthy way to approach a meal, right?  Win-win!  Every week or so I’ll toss up a [Veg Up!] post and count veggies instead of calories!  Taking your typical diet and vegging it up takes a little practice, but once the habit is formed, your body will thank you in a bazillion different ways!  Shiny hair, strong nails, glowing skin, a happy heart, and even a little sparkle in your eyes or a skip in your step.  So join me, and challenge yourself to add extra veg to your favorite dishes!

Let’s kick things off with the lunch that inspired this post:

Veggie Loaded Tuna Salad

Veggie Loaded Tuna Salad Veggie Loaded Tuna Salad

Veggie Loaded Tuna Salad

Prep

Total

Yield 1 sandwich

Ingredients

  • 5 oz chunk light tuna canned in water, drained
  • a pinch of garlic powder
  • a pinch of dried minced onion or onion powder
  • a dollop of mayo or greek yogurt (start with just a little and only add more if you need it!)
  • 1 tsp plain yellow mustard, extra if desired
  • S+P to taste

VEGGIES ADDED:

  • shredded carrots
  • shredded radish
  • finely chopped or shredded celery
  • finely chopped white or red onion
  • chopped kosher dill pickles 

add a little... or a lot!

Instructions

  1. Drain your tuna.
  2. Chop your veggies.
  3. Combine with remaining ingredients and mix well.
  4. To make into a super flavorful sandwich that rivals your local deli, combine all ingredients, spread onto fluffy rye bread with a little mustard, top with arugula or romaine lettuce and dig in! Tuna and rye are a match made in heaven so hunt down some whole grain rye instead of the typical white bread. If you have 'em, onion and tomato are also di-vine piled on top of this sandwich. Use what you have and, as always, have fun with it!  A colorful lunch is a satisfying lunch.

You may be tempted to whine “But Jennnnnn, adding extra crap to something as simple as a tuna salad sandwich takes so much extra work.  All that chopping and slicing…”

But to that, I have two things to say:

1. Shut your beautiful mouth and 2. I have a solution!

Veg up a week’s worth of eats by prepping raw veggies just once over the weekend. You can do this with a trusty chef’s knife and cutting board or break out your food processor.  The last batch I whipped up in my cheap-o food processor included finely diced/shredded celery, carrots, and radish.  A handful went into a mini-batch of veggie cream cheese and  I simply chopped up 1/4 a giant dill pickle and added it to another handful of shredded veggies for a practically effortless tuna salad.  Now I have just enough leftover to toss on top of a big fat salad.  See?  Ridiculously easy meals for just a few minutes of work!

Get your gluten-free on or simply save calories by piling this veggie filled tuna salad atop a bed of greens.  If you’re feelling feisty or just working with minimal ingredients scoop it up with a chunk of lettuce or even tortilla chips!  You can even go full on mexican with a vegged up Fiesta Tuna Salad w/ avocado.  It’s kind of a big deal around here.  It has many leather-bound books and an apartment that smells of rich mahogany…  It’s the Ron Burgundy of tuna salad spin-offs.

So add some extra OOMPH to your tuna salad with veggies. Don’t rely on gobs of fat for flavor — let the veggies do all the work!

And while you’re at it… try this healthy tuna salad stuffed into cucumber cups!

Do you veg up your tuna salad? If not, you totally will now… right?

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Comments

Ashleysh22

To be honest, I actually can’t stand tuna – taste or smell. But my husband LOVES tuna. and he NEVER eats enough vegetables. I may just have to try this to get some veggies into HIS diet 🙂

Thanks for sharing!

TheMrsatSuccessAlongtheWeigh

I seriously never thought about putting radishes in there (just ate tuna lettuce “tacos”) but you can bet I will next week!  YUM!

BertiesBakery

I love that you siad Oomoh when describing a tuna fish sandwich! I love tuna fish!!!

Krysta

Great ideas. I always veg up my tuna salad. It’s so much better with all the crunchy bits!

ccadieux2

Oh wow, just today I wrote on my blog for readers to tell me their fav tuna eats! I have 2 cans in my cupboard and have NEVER tried it before… I am scared… but I am brave!! I have all the ingredients  you used in my kitchen right now. Could it be a sign?! Thanks <3

Ashleysh22

I don’t really like any fish actually. perhaps that is more the problem. I did however save this page to pinterest so that I can try it out one of these days on my husband. Will probably wait till its warm enough to open a window though so I can try and deal with the tuna smell 😡 lol. 

Jenn @ Peas and Crayons

I used to feel that way until my mom made it fun, then I got ridiculously and hopelessly addicted! But it def is a strong strong smell and flavor — do you like any fish at all? If so I you might like it with fresh [or leftover!] grilled salmon. I’ll dig up the recipe if you do — just let me know! <3 and thanks for the sweet comment even though you’re not a tuna fan! xoxo

Jenn @ Peas and Crayons

Love tuna tacos!!!! =) Totally try the radish sometime – it’s a great addition!

Michelle

Yes I definitely veg mine up!

Crystal@Skinny Little Thoughts

I always add in extra veggies to my tuna sammys for the crunch! Shredded carrot sounds good, will try that next!

Lauren

Love that! Especially with the veggie crunch! Buzzed you

Laura @ LauraLivesLife

I LOVE this idea – especially the gluten-free suggestion!  I’m totally buying tuna at the store tonight!

Lani

You seriously just made me so hungry!!!  Thanks for stopping by today!

Yen Vu

I like that…counting veggies instaed of calories.  I love your add-ons to the tuna salad! I feel healthier already =)

Jenn @ Peas and Crayons

ahhh that’s exciting! Have you tried any other fish before? It’s got a lot of flavor and the veggies and seeded rye bread compliment it really well! I hope you love it! =)

Jenn @ Peas and Crayons

yayyyy! Hope you love it Laura Jayne!! I think I’m making it again for dinner… editing the photos made me crave it like woah 😉 Happy Friday!

Naturallysweetrecipes

Oohh! Love the Idea! I usually just do tuna! New views and ideas are coming into my brain this minute and I can’t wait to try them!
Thanks for new ideas!
Chelsea @ Naturally Sweet Recipes

Jenn @ Peas and Crayons

Get your beta-carotene on girl! =)

Sprint2theTable

My mom used to make this EVERY Sunday after church. She added apples to the mix… which sounds weird but we loved it!

Yay for veggies!!!

Maryea @ Happy Healthy Mama

My weeks are so much better when I prep all my veggies in advanced. I only do it about 50% of the time though. I love all your add ins to the standard tuna salad!

busybee2

I love tuna fish.  I like mine with onion, celery and red peppers.  Yum!

Veronica Gantley

What a great Lent recipe. I bookmarked it for later. Thanks for sharing with us.

Vien @ We Dare Food

Thanks for the recipe!! 😀 I’m gonna try it today!

Jenn @ Peas and Crayons

Happy to help chickadee! xoxo

Jenn @ Peas and Crayons

Thanks Lauren!!!! Hope you have a great weekend! =)

Suzi

Your recipe looks tasty, love all the veggies.  If you really want to get creative you can make this totally vegetarian using a combination of sunflower seeds and almonds..  Have a wonderful weekend.

Siobhan

I always veg up my tuna sandwiches! I just LOVE it! 

Kim Bee

#1 had me in absolute stitches. I love stopping by for good food and good fun!

Gria Loka

I love tuna sandwich!! Love it. Love tuna with pickle cucumber and cream cheese but the problem from eating tuna is THE SMELL after…hehehe.

Sandra's Easy Cooking

Yummy salad! I love love tuna salads especially the way you made it!!!

Medeja

I love tuna salads and this one I haven’t tried. Thanks for sharing

Tessa@AmazingAsset

I love me some Tuna Salad, and these ideas are fantastic to give a new spin on them! Thank you Jenn 🙂

Tya @Note etc.

this is looks major delicious, I love Tuna so much and celery , I bet this recipe is darn yummy!!

cheers

new post: http://noteetc.blogspot.com/2012/02/dry-baked-brownies.html

Lauren

Love the concept of counting veggies, I think it’s much more manageable to think of the additive things rather than what needs to be yanked from our diets. Have you tried tunas in a jar? So flavorful. I add red onion, celery, jicama and a little red cabbage to tuna. I also have it over greens. Never enough veg. Don’t think these are boring recipes I think these are the ones we all use time and time again. 

Melissa (MelissaLikesToEat)

I love adding veggies to tuna salad…and whatever else I can. It’s such a simple way to make your meal healthier and more filling.

CollegeCulinista

This looks amazing! I love tuna salad, but I always feel guilty about the mayo…greek yogurt is a great solution!

Ladies Holiday

Love the veggie quotient!

Alex Andra

yummy :] i love it <3

Jenn @ Peas and Crayons

It’s delish! You can even add some leftover guac or mashed avocado to the mix for extra creaminess =) soooo good!

Jenn @ Peas and Crayons

Yes!!!! Exactly! =) Glad you’re with me chica!

Jenn @ Peas and Crayons

In a jar vs a can? No I haven’t seen it!! Where do you find jarred tuna at? LOVE the idea of cabbage and jicama!!!! You’re brilliant =)

Jenn @ Peas and Crayons

ohmygosh yeah it IS good like that!!! I like to serve it with black beans on a veggie taco salad — what kind of beans do you use? So glad i’m not the only weirdo! haha

Jenn @ Peas and Crayons

aww yay! Happy to help tessa! Hope you’re having a fabulous weekend!!!

Jenn @ Peas and Crayons

Thanks Sandra!!

Jenn @ Peas and Crayons

awww thanks Kim! Love you too!!!!

Jenn @ Peas and Crayons

Thanks Veronica!!! Hope you love it as much as I do! I’ve made it twice this week already 😉

Kiri W.

Love that you used Greek yogurt. Sounds delicious!

Itsgoodtobethecook

I love to “veg” up my tuna!  I will have to try using Greek Yogurt… sounds delish.  

Addicted to Recipes

What great suggestions! Thanks so much for sharing and inspiring.

Would love for you to link up: http://iamaddictedtorecipes.blogspot.com/p/link-party.html the party is open!

Have a great day!

RebeccaStone

Just spiced up my tuna salad for tomorrow!  Thanks for the ideas with the spices!!  :o)

Mareeyah

Ooh!!! So tempting! I love tuna salad.  That pickle relish in there just tells me it’s extra delicious.  Yummy,yummy, yummy!

Eric Pepple

This looks delicious! I love a good tuna sandwich, which reminds me….I haven’t had one in awhile.  I love sandwiches in general, they are so fun to make! Check out my Mary had a Lamb-a-Letta! http://happyvalleychow.blogspot.com/2012/02/mary-had-lamb-letta.html

Alicia Yamashita

Mmm, looks deliciously crunchy!

Cuttlebugc

this is so awesome would luv for you to share it with our readers here
http://www.passionatelyartistic.com/2012/03/sandra-lee-semi-homemade-and-linking.html

Terese Townes

I love tuna salad, the mayo or the yogurt, whichever I want to put on brings creaminess on it. While the veggies gives crunchiness into it 

Ashley

I know this is an old post, but this was AWESOME.  I put my tuna salad into a red bell pepper.  Double awesome.  I love greek yogurt!

Jenn @ Peas and Crayons

yayyy glad you love it!!!! have you tried it in cucumber cups yet? its soooo good that way too! peppers and cukes make the best edible bowls! =) xoxo

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