- Tuna salad gets an upgrade with capers and everything bagel seasoning.
- High-protein tuna is a great source of omega-3s, which support brain and heart health.
- You can add chopped cornichons for even more flavor.
Skip the bagel but not the flavor with this Everything Bagel Tuna Salad. Omega-3-rich tuna becomes creamy and flavorful with mayo and whole-milk Greek-style yogurt. Red onion and celery add crunch and antioxidants, while salty capers and garlicky everything bagel seasoning are balanced with a splash of lemon juice. Dijon mustard adds a final tangy, slightly spicy touch. If you’re looking for a flavorful, high-protein lunch, this tuna salad is it. Keep reading for our expert tips, including ingredient substitutions.
Tips from the EatingWell Test Kitchen
These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!
- Capers add a briny, lemony flavor to the tuna salad. Common substitutes include caper berries, green olives and artichoke hearts.
- We tested this recipe using canned tuna packed in water, but feel free to use your favorite. If you choose white Albacore tuna, it is less likely to become mushy when mixed with the other ingredients because of its chunkier texture.
- This recipe calls for chopped onion. If you prefer a milder flavor, soak it in a bowl of water for 10 to 15 minutes, then drain well before adding to the salad.
Nutrition Notes
- Tuna is high in protein and nutrients, including omega-3s, selenium and vitamins D and B12. Tuna is a great anti-inflammatory fish, helping to support heart and brain health and reduce disease risk.
- Greek-style yogurt brings more protein to this tuna salad, as well as some calcium and probiotics. Probiotics are those beneficial bacteria that live in your gut and are part of your microbiome. Your gut microbiome affects every other part of your body, including your immune system.
- Red onion adds immune-boosting vitamin C to this salad, plus fiber. Regularly eating onions has been associated with a healthier heart and gut. Their nutrients may also support healthy vision and reduce your risk of certain cancers.
- Celery provides vitamin K, which teams up with yogurt’s calcium to help strengthen bones. It’s also loaded with fiber and antioxidants, which may help lower your risk of diseases like heart disease and cancer.
Photographer: Morgan Hunt Ward, Prop Stylist: Phoebe Hauser, Food Stylist: Emily Nabors Hall
