Wasabi Tuna Salad
When I’m on the hunt for quick protein, I’ll be honest, tuna isn’t my first choice. But I found this unexpected disguise that helped me bring tuna into my lunch rotation. If you're looking for a tuna salad with better personality than mayonnaise, then wasabi is the answer. I mean, it works for sushi so why not tuna salad? This has canned albacore tuna mixed with scallions, crunchy celery, fresh ginger, and creamy Greek yogurt, finished with a small dab of wasabi paste for a bright, sinus-clearing kick. The protein combined with the anti-inflammatory ginger are exactly the answer to “what’s for lunch” when you in perimenopause.
Simple, hormone-friendly recipes are just one part of what I do here at Finding My Fierce. If you’re a woman over 40 and want to learn about rebel wellness, feral confidence, perimenopause and reducing overwhelm, I’m your people. start here
Ingredients
(see printable recipe card down below)
SERVINGS: 2 | Start to finish: 15 minutes
1 can (170 g / 6 oz) albacore tuna packed in water, drained
2 scallions, minced
1 celery rib (40 g), finely chopped
½ tsp (1 g) fresh ginger, finely grated
⅓ cup (82 g) plain full-fat Greek yogurt
¼ tsp (1 g) wasabi paste (check it’s REAL wasabi)
Salt and pepper to taste
Lettuce leaves or mixed lettuce
Swaps:
swap lettuce for cucumber slices
Add ½ avocado for healthy fat and additional fiber
A Note About Mercury Content:
Albacore tuna has higher mercury content than skipjack or light tuna. For women in perimenopause eating this regularly, note that 2–3 servings per week is the general safe limit. Skipjack or light canned tuna is the lower-mercury swap if this becomes a weekly staple.
How to Make This
In a medium bowl, add the drained tuna and break it apart with a fork.
Stir in the minced scallions, finely chopped celery, and grated ginger. These add a little crunch and a fresh bite that keeps the tuna from feeling heavy.
Add the Greek yogurt and the wasabi paste. Wasabi is powerful, and you can always add more later if you want a stronger kick.
Mix everything together until the tuna is evenly coated. Taste and season with salt and pepper. Serve in lettuce wraps
Chef’s Tip
Check your wasabi to make sure it is real. Many brands are fake wasabi made from horseradish with green food coloring, sugar and other additives.
Storage
Store leftover tuna salad in an airtight container in the refrigerator for up to two days. If the mixture thickens in the fridge, simply stir in a small spoonful of yogurt or mayo to loosen it.
Frequently Asked Questions (FAQ’s)
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Yes mix the powder with a small amount of water to form a paste before adding it to the tuna salad. Make sure your wasabi is real, not horseradish with green food coloring.
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Albacore tuna gives the best texture and flavor, but any canned tuna will work. You can also used canned salmon if you prefer.
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Consider adding diced cucumber or shredded carrot.
Before You Go
This recipe came out of the same place where I write the rest of this blog: in a vintage RV parked in the woods next to a river, where I write about rebel wellness, fierce confidence, simple living and hormone friendly meals for women over 40 in perimenopause and menopause. If you’re interested to learn more about these topics, read my story or start here.
If this made meal time a little easier, leave a comment below or a review on the recipe card. Tell me what you swapped or what you added.
Melissa
Wasabi Tuna Salad
If you’re looking for an easy tuna salad recipe with a little more personality, this simple wasabi tuna salad is a fast lunch you can make in minutes.
Ingredients
- 1 (6-ounce) can albacore tuna, drained
- 2 scallions, minced
- 1 celery rib, finely chopped
- ½ teaspoon fresh ginger, finely grated
- ⅓ cup plain Greek yogurt or mayonnaise
- ¼ teaspoon wasabi paste
- Salt and pepper, to taste
Instructions
- In a medium bowl, add the drained tuna and gently break it apart with a fork.
- Stir in the minced scallions, finely chopped celery, and grated ginger. These add a little crunch and a fresh bite that keeps the tuna from feeling heavy.
- Add the Greek yogurt or mayonnaise and the wasabi paste. Start with the small amount listed. Wasabi is powerful, and you can always add more later if you want a stronger kick.
- Mix everything together until the tuna is evenly coated. Taste and season with salt and pepper.
Notes
Storage
Store leftover tuna salad in an airtight container in the refrigerator for up to two days. If the mixture thickens in the fridge, simply stir in a small spoonful of yogurt or mayo to loosen it.
Nutrition Info
Carbs (g)
2 gFiber (g)
0 gProtein (g)
24 gFat (g)
3 gNutrition info provided as a courtesy and basic guideline. The accuracy of the nutritional information for any recipe on this site is not guaranteed. View Nutrition Disclosure. I list only the nutrients important for a healthy lifestyle which does not include calorie counting.
