Quick Broccoli Tuna Salad

Coming up with quick, healthy lunch ideas that actually taste good can feel like solving a puzzle. Between tight schedules at work and trying to avoid another boring sandwich, finding something that’s both nutritious and satisfying often seems out of reach.

That’s where this broccoli tuna salad comes to the rescue: it’s fresh and filling, takes just minutes to throw together, and works perfectly for meal prep. Plus, you can easily switch up the ingredients based on what’s in your fridge.

What Kind of Tuna Should I Use?

For this salad, you’ll want to start with canned tuna, and you’ve got some choices to make at the store. Light tuna tends to be more budget-friendly and has a milder flavor, while white albacore tuna is meatier and has a cleaner taste that many people prefer for salads. Both kinds work well here, so pick what matches your taste and budget. When you’re shopping, look for tuna packed in water rather than oil – it’s easier to control the final texture of your salad this way. Just make sure to drain the tuna really well before mixing it into your salad to keep things from getting too wet.

Options for Substitutions

This simple salad is really adaptable and you can switch things up based on what you have in your kitchen:

• Tuna: Not a tuna fan? Try using canned chicken, salmon, or even chickpeas for a vegetarian version. Just make sure to drain and flake them well.
• Broccoli rice: You can swap broccoli rice with cauliflower rice, or finely chopped celery for crunch. If using regular broccoli florets, just chop them very finely.
• Mayo: Greek yogurt works great as a healthier option – just add an extra splash of mustard. You could also use mashed avocado or hummus for a different twist.
• Sunflower seeds: Any seeds or chopped nuts will work here – try pumpkin seeds, chopped almonds, or walnuts for that nice crunch.
• Green onions: Red onion (finely diced) or chopped celery can step in for green onions. If using red onion, use about 2-3 tablespoons.
• Herbs: Feel free to use any fresh herbs you have – dill, basil, or cilantro all work well. If using dried herbs, start with 1 teaspoon and adjust to taste.

Watch Out for These Mistakes While Cooking

The biggest mistake when making tuna salad is not draining the tuna well enough, which can lead to a watery, diluted salad – press the tuna firmly in a strainer or against the can lid to remove excess liquid. When it comes to the broccoli rice, avoid using large chunks as they’ll overpower the tuna; instead, pulse it in a food processor until it reaches a rice-like consistency, or chop it very finely by hand. Another common error is mixing the ingredients too roughly, which can break down the tuna into mush – use gentle folding motions to combine everything while maintaining the tuna’s texture. For the best flavor development, let the salad chill in the fridge for at least 30 minutes before serving, allowing the ingredients to meld together and the broccoli to soften slightly.

What to Serve With Broccoli Tuna Salad?

This protein-packed tuna salad makes a great lunch or light dinner, and there are lots of tasty ways to serve it! The simplest option is to pile it onto your favorite bread – I love it on toasted whole grain or tucked into a warm pita pocket. For a lower-carb meal, try serving it over a bed of fresh lettuce with some cherry tomatoes, or stuff it into halved avocados for an extra creamy twist. You can also pair it with some crispy crackers or cucumber slices for scooping, which adds a nice crunch factor to complement the creamy salad.

Storage Instructions

Keep Fresh: This broccoli tuna salad stays good in the fridge for up to 3 days when kept in an airtight container. The flavors actually get better after a day as everything mingles together! Just give it a quick stir before serving since the mayo might separate a bit.

Make Ahead: You can prep this salad a day before you need it – perfect for packed lunches or busy weekdays. If you’re making it ahead, consider adding the sunflower seeds just before serving to keep their nice crunch. The broccoli rice holds up really well and doesn’t get mushy like regular lettuce would.

Pack: This salad is great for meal prep! Portion it into individual containers for grab-and-go lunches. If you’re packing it for work or school, try keeping it cool with an ice pack to maintain freshness, especially since it contains mayo.

Preparation Time	10-15 minutes
Cooking Time	0 minutes
Total Time	10-15 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 600-650
• Protein: 50-55 g
• Fat: 40-45 g
• Carbohydrates: 15-20 g

Ingredients

• Two 5-ounce cans of drained tuna
• 1 cup broccoli rice
• 1/3 cup mayo
• 1/2 tablespoon dijon mustard
• 2 sliced green onions
• 2 tablespoons sunflower seeds
• 1-2 tablespoons herbs like chopped parsley or chives
• Salt and pepper to taste

Step 1: Prepare the Broccoli Rice

Begin by removing the florets from a head of broccoli.

Place the florets into a food processor and pulse until the texture resembles rice.

This will form a nutritious base for your salad, adding texture and flavor.

Step 2: Combine Salad Ingredients

In a large bowl, add the following ingredients: the drained canned tuna, a few tablespoons of mayonnaise, a dab of Dijon mustard, the broccoli rice, sunflower seeds, chopped green onion, and chopped parsley.

The amounts can be adjusted based on personal taste preferences.

Step 3: Mix Thoroughly

Stir everything together until all the ingredients are thoroughly combined.

Ensure the mayonnaise and mustard are evenly distributed for consistent flavor throughout the salad.

Step 4: Serve Your Broccoli Tuna Salad

There are multiple ways to enjoy this salad.

You can savor it straight out of the bowl for a quick meal, use it as a filling for a tasty sandwich, or wrap it in lettuce leaves for a low-carb option.

Choose your favorite method and enjoy!