Mayo Free Tuna Salad


This one, like most of the recipes I post, comes from my favorite recipe website  I am a huge fan of adding tuna to salads.  Getting enough protein in the diet is hugely important because it will curb your appetite and decrease the urge to snack on high carb gut-busting junk food in between meals.  Protein is also extremely difficult to get enough of in our carb loaded snack food western diets.  Tuna is a great source of protein.  If you eat a salad with protein you may feel that you’re being ‘good’ and eating ‘healthy.  The problem with tuna in salad is that you can undo all the low calorie benefits of eating a healthy salad  by loading the tuna with mayo and adding high calorie dressing.  I don’t speak French but I think mayonnaise is the French word for junk in the trunk.  This recipe is great because it substitutes for the mayo in the tuna and the high calories of the dressing while still packing in a whopping 24.6 grams of protein per serving!  These are the kinds of substitutions that can make the difference between success and failure when it comes to weight loss.  Enjoy!

Servings: 2 • Size: 1/2 of recipe
Calories: 271.7 • Fat: 10.7 g • Carb: 22.9 g • Fiber: 3.5 g • Protein: 24.6 g • Sugar:1.4g


  • 5 oz canned albacore tuna, drained
  • 1 tbsp capers, drained
  • 1 tbsp extra virgin olive oil
  • 1 tbsp red wine vinegar
  • 2 cups arugula
  • 1 cup cooked pasta (from 2 oz dry)
  • fresh black pepper
  • .5 oz fresh shaved parmesan



In a large bowl toss tuna with capers, oil, vinegar, arugula, pasta and pepper. Divideon two plates and top with shaved parmesan.

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