Description
Quick and nutritious Mediterranean-inspired tuna salad emerges as a delightful lunch solution packed with protein and fresh ingredients. Mediterranean flavors blend seamlessly, offering you a simple, satisfying meal that keeps hunger at bay while nourishing your body.
Ingredients
Scale
Main Protein:
- 2 cans (5 ounces/142 grams) water-packed tuna fish
Vegetables and Fruits:
- 1 cup (150 grams) finely diced celery (2–3 stalks)
- 1/2 cup (80 grams) green onions, thinly sliced
- 8 cups (226 grams) baby spinach
- 1 lemon, cut into 4 wedges
- 2 apples (optional; 1/2 apple per serving)
- 1/2 cup (80 grams) fruit juice-sweetened dried cranberries, roughly chopped
Seasonings and Dressing:
- 1/2 cup (120 milliliters) avocado oil mayonnaise
- 2 tablespoons (30 milliliters) Dijon mustard
- 1/2 teaspoon sea salt
- 1/4 teaspoon ground black pepper
Instructions
- Empty tuna fish from the can, removing all excess liquid by pressing gently with a fork to release moisture in a medium mixing bowl.
- Combine mayonnaise, Dijon mustard, finely chopped green onions, diced celery, dried cranberries, sea salt, and freshly ground black pepper into the tuna mixture, folding ingredients gently until evenly distributed.
- Layer fresh baby spinach as the base in four separate meal prep containers, creating a vibrant green foundation.
- Carefully spoon approximately 3/4 cup of prepared tuna salad on top of the spinach, ensuring the greens remain crisp by keeping the mixture separate.
- Garnish each container with a wedge of zesty lemon and crisp apple slices, strategically positioning them to maintain maximum freshness.
- Securely cover the containers and store in the refrigerator, maintaining optimal taste and texture for up to four days.
- Prior to consuming, squeeze the lemon wedge over the tuna salad to enhance the flavor profile and add a bright, citrusy dimension to the meal.
Notes
- Maximize moisture retention by patting tuna dry with paper towels before mixing, preventing watery consistency.
- Swap mayonnaise with Greek yogurt or mashed avocado for a lighter, healthier protein-packed alternative that adds creamy texture.
- Customize toppings by adding crunchy nuts like almonds or walnuts for extra protein and satisfying texture, making the salad more filling.
- Extend freshness by storing spinach and tuna separately until mealtime, ensuring crisp greens and preventing soggy ingredients.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Lunch, Snacks
- Method: Mixing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 4
- Calories: 320
- Sugar: 12 g
- Sodium: 400 mg
- Fat: 20 g
- Saturated Fat: 2.5 g
- Unsaturated Fat: 17.5 g
- Trans Fat: 0 g
- Carbohydrates: 28 g
- Fiber: 6 g
- Protein: 15 g
- Cholesterol: 50 mg