Tuna salad is a classic dish that’s loved for its simplicity, delicious taste, and versatility. However, you can elevate this traditional recipe by preparing some of the ingredients in the air fryer to enhance the flavor and texture. This air fryer tuna salad recipe takes the best of both worlds – the freshness of a well-made salad combined with the crispy crunch of air-fried ingredients.
The beauty of tuna salad is its flexibility, allowing you to add a variety of ingredients based on your preference or dietary needs. This air fryer version gives a new twist to the dish by incorporating crispy elements, like roasted vegetables or air-fried chickpeas, to add a satisfying crunch. You can even air fry a small portion of the tuna itself for a grilled effect, adding depth to the flavor profile.
Not only is this air fryer tuna salad quick to prepare, but it’s also packed with nutrients. Tuna is an excellent source of protein and omega-3 fatty acids, which are great for heart health and overall wellness. By using fresh, wholesome ingredients, this dish is not only satisfying but also a healthy option for a light meal or a side dish. The air fryer allows you to cut down on oils, making the salad even lighter without sacrificing texture or flavor.
Tuna Salad
Ingredients
- 1 can 5 oz tuna in water, drained and flaked
- 1 cup cherry tomatoes halved
- 1/2 cucumber diced
- 1/4 red onion finely sliced
- 1/4 cup olives pitted and chopped
- 1/2 cup air-fried chickpeas or vegetables bell peppers, zucchini, or carrots
- 1 tablespoon olive oil for air frying
- 2 tablespoons Greek yogurt for dressing
- 1 tablespoon Dijon mustard
- 1 teaspoon lemon juice
- Salt and pepper to taste
- Fresh herbs such as parsley or dill for garnish
Instructions
- Air Fry the Chickpeas or Vegetables: Preheat the air fryer to 375°F (190°C). Toss chickpeas or chopped vegetables in olive oil, salt, and pepper. Air fry for 8-10 minutes, shaking the basket halfway through to ensure even cooking.
- Prepare the Salad Ingredients: While the chickpeas or vegetables are cooking, slice the cucumber, tomatoes, red onion, and olives. Place them in a large mixing bowl. Flake the tuna and add it to the bowl with the vegetables.
- Prepare the Dressing: In a small bowl, mix the Greek yogurt, Dijon mustard, and lemon juice. Stir until well combined, then season with salt and pepper to taste.
- Assemble the Salad: Once the chickpeas or vegetables are done, remove them from the air fryer and allow them to cool slightly. Add the air-fried elements to the salad, then drizzle with the prepared dressing. Toss everything gently to combine.
- Serve and Garnish: Plate the salad, garnishing with fresh herbs like parsley or dill. Serve immediately or refrigerate for later.
Video
Notes
- If you want a more substantial meal, you can add boiled eggs, avocado, or some roasted chicken to the salad.
- Feel free to use any vegetables you like in the salad – bell peppers, carrots, or even sweetcorn are excellent options.
- If you prefer a vegan version, you can replace tuna with chickpeas and use a plant-based yogurt for the dressing.
Nutrition
Health Benefits of This Recipe
This air fryer tuna salad is not only tasty but also packed with health benefits, making it an ideal choice for those looking to maintain a balanced diet. Here’s how it helps promote health:
- High in Protein: Tuna is an excellent source of lean protein, which is essential for muscle repair, immune function, and overall growth. A single serving of tuna can provide a significant portion of your daily protein needs, which is crucial for energy and tissue repair.
- Omega-3 Fatty Acids: Tuna, being rich in omega-3 fatty acids, contributes to heart health. Omega-3s help reduce inflammation in the body, lower blood pressure, and may even help reduce the risk of heart disease. These healthy fats are also vital for brain health and cognitive function.
- Low in Calories: This recipe is naturally low in calories, making it an excellent option for those watching their calorie intake or looking to maintain a healthy weight. The air frying technique reduces the need for excessive oil, ensuring that you can enjoy the crispy texture without extra fat.
- Packed with Vegetables: The addition of fresh vegetables like cucumbers, tomatoes, and red onions boosts the fiber content of this dish. Fiber is essential for digestion and maintaining a healthy gut. It also helps in controlling blood sugar levels and promotes satiety, making you feel fuller for longer.
- Rich in Micronutrients: This salad is loaded with essential vitamins and minerals, such as vitamin C, potassium, and antioxidants. These nutrients support the immune system, promote healthy skin, and help reduce oxidative stress in the body.
1 comment
I tried this air fryer tuna salad recipe, and it was fantastic! The crispy air-fried chickpeas added such a nice texture, and the Greek yogurt dressing was the perfect creamy touch. Will definitely make this again!