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

This Spring Tuna Salad Will Give You a Spring in Your Step


When you hear “tuna salad,” you think of that canned tuna slathered in mayo and crammed between lettuce and bread. I don’t mean that kind of salad. I mean a salad salad — one packed with greens, fresh veggies and a bright dressing, all the while brimming with texture. This is the anatomy of a perfect salad. The key to the greens is to chop or tear kale and spinach into bite-sized pieces for easy eating. Radishes are a crisp spring vegetable with a crunch. Paired with carrots and cucumbers and balanced by creamy, smooth avocados. Tuna, albeit canned, is packed with protein and omega-3 fatty acids. Plus it’s inexpensive and easy to store/keep compared to the fresh variety. Have I convinced you yet? This Spring Tuna Salad is sure to add a bounce to your step with its bright flavors and lighter but heartier nature.

Ingredients (serves 2).

  • 4 c baby spinach
  • 1 c kale, spines removed and chopped
  • 1 can no salt added light tuna, drained
  • 1/2 c shredded carrots
  • 4 radishes, thoroughly washed and thinly sliced
  • 1/2 cucumber, thinly sliced
  • 1 avocado, cubed
  • 2 T sunflower seeds
  • 4 t light olive oil
  • 2 t white balsamic
  • Cracked black pepper (optional)


  1. In a large bowl, add spinach and kale. Make sure the greens are chopped into bite-sized bits. You can also simply tear them instead of chopping. This makes the kale so much better (and easier!) to eat.
  2. Top with tuna, carrots, radishes, cucumber and avocado.
  3. Add oil and balsamic and thoroughly toss salad until everything is evenly coated. You want the salad to be lightly dresses and the greens to be very lightly coated — not drenched.
  4. Plate the salad. Top with sunflower seeds and freshly cracked black pepper.
  5. Enjoy!


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