Red Lentil Tuna Salad

Red Lentil Tuna Salad is a healthy version of classic tuna salad. It adds red lentils to boost fiber and plant protein. The salad stays light but fills you up. It works as a lighter option for lunch or dinner. If you like other tuna mixes, you might enjoy the twist in tuna pasta salad with a secret ingredient which also uses good swaps for taste and health.

This salad is gluten free and low in added sugar. It is also a high protein meal that helps you stay full longer. The mix of tuna and lentils makes it a great choice for meal prep and for people who want a good for weight loss plan that still tastes good.

WHY YOU WILL LOVE THIS RECIPE

You will love this recipe because it is fast and healthy. It cooks in about 20 minutes and keeps well in the fridge. It is a great for meal prep idea because you can make a batch and eat it for several days. It is a lighter option that still feels like a fill-me-up meal.

Health benefits:

• High protein: Tuna and lentils give a strong protein boost.
• High fiber: Red lentils add fiber, which helps digestion and keeps you full.
• Low calorie: Uses healthy fats and no heavy mayo, so it stays low calorie.
• Diabetic-friendly: Low in added sugar and has steady carbs from lentils.
• Gluten free: No wheat or gluten ingredients needed.

HOW TO MAKE Red Lentil Tuna Salad

This salad mixes cooked red lentils with tuna-style flavors for a balanced dish. It is easy to make and fits into a busy week. Use fresh dill and a little lemon for bright flavor. This is also a healthy version of tuna salad with a mild, creamy taste from tahini and olive oil.

EQUIPMENT NEEDED

• Small saucepan with lid
• Mixing bowl
• Whisk or fork
• Spoon for mixing
• Knife and cutting board
• Measuring cups and spoons
• Wraps or lettuce leaves for serving

Ingredients You’ll Need :

1 cup red lentils
1 1/2 cups water
2 tbsp tahini
1 tsp dijon mustard
2 tbsp olive oil
juice of 1/2 lemon
1/4 tsp salt
1/2 tsp paprika powder
1/2 tsp garlic powder
1 tbsp chopped capers
1 tbsp chopped pickled jalapeno
1/2 small red onion, finely chopped
1/4 cup fresh dill, chopped
wraps, lettuce leaves, sliced cucumber

STEP-BY-STEP INSTRUCTIONS :

Start by cooking the lentils. Rinse lentils. In a saucepan, combine with 1 1/2 cups water. Bring to a boil, reduce heat, and simmer for 10 to 12 minutes until soft and water is absorbed. Let it cool slightly. In a mixing bowl, whisk together tahini, Dijon mustard, lemon juice, olive oil, salt, paprika, and garlic powder until smooth. Add the cooked lentils to the bowl and mix well. Stir in capers, red onion, and dill until fully combined. Spoon lentil salad into wraps with lettuce leaves. Add cucumber slices for crunch. Roll or fold and serve.

HOW TO SERVE Red Lentil Tuna Salad

Serve this salad in wraps or in lettuce leaves for a low carb option. You can also place it on top of mixed greens for a light bowl. A small serving size of about 1 to 1 1/2 cups is a good portion if you want a low calorie meal. Pair with a side of raw veggies to add volume without many calories.

This salad is also diabetic-friendly because it uses low sugar ingredients and adds fiber to slow sugar release. For a fun twist, serve in a crisp cucumber boat or on toast if you need more carbs for energy. If you want tips on serving tuna in wraps, see this fresh take on fresh tasty tuna salad lettuce wraps you’ll love for more ideas.

STORAGE & FREEZING : Red Lentil Tuna Salad

Store the salad in an airtight container in the fridge for up to 4 days. Keep any wraps or lettuce separate until you eat them so they stay crisp.

Do not freeze the full salad with tahini dressing because the texture can change. You can freeze cooked lentils plain for up to 3 months, then thaw and mix with the rest of the ingredients when ready.

SERVING SUGGESTIONS

• Side of carrot sticks and bell pepper slices for crunch and vitamins.
• Small bowl of quinoa or brown rice if you need more slow carbs.
• A piece of fruit for dessert, like an apple or pear, for natural sweetness.
• A light soup or broth for a fuller meal that stays low calorie.

A healthy balanced plate could be a cup of this salad, a cup of steamed veg, and a small portion of whole grain. This offers protein, fiber, and healthy fats in one meal.

VARIATIONS

You can change this salad to fit your taste or goals.

• Healthier version:
  • Swap tahini for low-fat Greek yogurt to cut calories while keeping creaminess.
  • Use fresh lemon and less oil to lower fat and calories even more.
  • This makes a lighter option that still tastes rich.
• High-protein or low-carb version:
  • Add more tuna or a can of white beans for extra protein.
  • To make it lower carb, skip the wraps and serve in lettuce leaves or on a bed of greens. This becomes a high protein meal that is low carb and great for weight loss plans.
• Air fryer or oven-baked version:
  • Air fry or bake thin slices of halloumi or a lean chicken breast to add warm protein on top. Air fryer gives a crisp texture to any topping and keeps things low oil.
  • You can also make a warm bowl: gently toast the cooked lentils in a skillet with a little olive oil and then mix with the dressing.

These swaps keep the salad flexible for many diets and tastes. If you want more fresh salad ideas with fruit and veggies, look at this layered salad with apple and broccoli for a sweet twist: layered honeycrisp apple broccoli salad.

FAQs

Q: Is this recipe good for weight loss?
A: Yes. The salad is high in protein and fiber which helps you feel full. It is a lighter option with low added sugar and healthy fats. Control portions and pair with veggies for a low calorie meal.

Q: Can people with diabetes eat this salad?
A: This recipe is diabetic-friendly when eaten in proper portions. The lentils add fiber and the recipe has no added sugar. Watch portion size and serve with non-starchy vegetables to keep blood sugar steady.

Q: How long does it keep in the fridge?
A: The salad lasts about 4 days in an airtight container. Keep wraps or lettuce separate to avoid sogginess.

Q: Can I make this gluten free?
A: Yes. The recipe is naturally gluten free if you use gluten free wraps or lettuce leaves.

Q: Can I use other lentils?
A: Red lentils cook fast and soften nicely. If you use green or brown lentils, cook them longer and expect a firmer texture. They still work well.

Q: Is this a high protein meal?
A: Yes. Tuna adds lean protein and lentils add plant protein. Together they make a filling high protein meal.

MAKE-AHEAD TIPS FOR Red Lentil Tuna Salad

• Cook the lentils one day ahead and chill them. Mix the rest when you are ready to eat.
• Make the dressing in a small jar and keep it in the fridge for up to 5 days. Shake and pour when you need it.
• Chop onions, dill, and jalapeno ahead and store in a sealed container for easy assembly.
• Portion the salad into single-serve containers for quick grab-and-go lunches. This is great for meal prep and helps you save time on busy days.
• If you plan to eat on the same day, mix all ingredients in the morning and pack as a lunch. For best texture, leave cucumber slices separate and add them just before eating.

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