Dairy-Free, Entrée, Gluten-Free, Lightened Up, Meal Prep, Salad, Seafood, Vegetarian

Healthy Tuna Salad On-the-Go

Tuna Mason Jar Salad

Need a quick, healthy salad on the run? I might have had this Tuna Mason Jar Salad for lunch four days in a row last week. Don’t believe me? Try it for yourself. IT’S SO GOOD. Beyond good. I think canned tuna has a bad rep, but this salad gives it a whole new life.  The cucumbers, carrots and sunflower seeds add texture and crunch. The dried cranberries and raspberry balsamic offer a sweet side to balance the earthy kale.

Ingredients (serves 2).

  • 1 can no salt added light tuna, drained
  • 3 c baby spinach, chopped *
  • 1 c curly kale, spines removed and chopped (how to easily remove spines here) *
  • 1/4 c shredded carrots
  • 1/2 cucumber, washed and chopped
  • 1/2 an avocado, cubed
  • 2 T dried cranberries, reduced sugar
  • 2 T sunflower seeds
  • 2 t raspberry balsamic or a similarly sweet balsamic
  • 4 t light olive oil
  • Freshly cracked black pepper (optional)

* NOTE: I used these proportions for greens, when I made a salad sans Mason jar. I’d recommend using a large mason jar so you can pack in the greens. Chopping also helps solve this!


  1. In two Mason jars, evenly divide balsamic, olive oil and black pepper (optional) and add to bottom of the jar.
  2. Layer dried cranberries, sunflower seeds, tuna, carrots and cucumbers.
  3. Top with kale and spinach. Cap jars and refrigerate.
  4. Add avocado the day you’ll eat the salad to prevent the avocado from browning.
  5. Keep refrigerated and eat within 2-3 days.
  6. Enjoy!

Adapted from Danielle Omar‘s “Green Salad with Warm Cranberry Dressing.”

Tuna Mason Jar Salad

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