When I think back to lunches on those lazy summer afternoons, one go-to was always cooling tuna salad sandwiches with crunchy sweet pickle relish on squishy white bread with lots of mayo. The creamy, savory flavors usually paired with fresh tomatoes were always a highlight, creamy, crunchy, and cool. Now, with our vegan tuna salad, I can relive those memories in a much healthier way. This vegan keto version is a much healthier choice with all the nostalgic flavors without any of the fish or mayonnaise and is absolutely delicious.

If you’re packing a lunch for work, preparing for a summer picnic, or just craving something satisfying and healthy, this raw vegan tuna salad recipe is great. It’s perfect for anyone looking for a nutrient-dense, hormone-balancing meal that doesn’t compromise on flavor. You get to enjoy biting into a creamy, savory, vegan tuna salad that’s low carb and delicious. This vegan tuna salad is a new way to enjoy a classic favorite with a modern, healthy twist that you'll absolutely love.

It goes great with this Rainbow Crunch Bowl or loaded Kitchen Sink Salad. 

What Is Vegan Tuna Salad Made Of?

Our vegan tuna salad is a wonderful mix of sweet, savory, crunchy, and creamy ingredients. We start with sunflower seeds and almonds blended into a creamy base, then add the fresh crunch of celery and diced red onion.  Fresh parsley and the tangy zest of lemon juice are added with a hint of tarragon and the umami punch of dulse flakes to add a but of fishy flavor and bring it all together. This creates a delicious, nutrient-packed alternative to traditional canned tuna salad. And let's not forget the lemon juice blended with sunflower seed butter stirred in at the end – they tie everything together with a tangy, creamy finish that’s simply irresistible.

Enjoy this vegan tuna salad served in a cucumber half or tomato, or slather it on a nori sheet and roll it up for a tuna salad sushi roll.  You could fill a large romaine leaf with it and top it with diced cucumber and chopped avocado or any of your desired sandwich toppings.  There are so many possibilities.

Try it with these Sea Delight Crackers.  It’s the perfect match!

How Do You Make Vegan Tuna Salad?

With a little prep before-hand and a food processor, you can whip this salad up in minutes. Start by soaking your sunflower seeds and almonds overnight. This not only makes them easier to blend but also enhances their nutrient absorption and saves you time in the morning. Blend the soaked seeds and nuts with a bit of water just until you get a smooth paste. 

In a mixing bowl, combine this creamy base with finely minced celery, onion, parsley, tarragon, and dulse flakes. Add half of the lemon juice and adjust the seasonings to your liking. 

Finally, mix sunflower seed butter (or almond butter) with the remaining lemon juice and stir it into the “tuna” mixture. Voila! A delicious, creamy and crunchy vegan tuna salad ready to enjoy.

One of the best things about our vegan tuna salad is you can make it your own! And, you can make different varieties each week to mix things up and get different nutritional benefits. 

Spice It Up

Love a bit of heat? Toss in some finely chopped jalapeño, a pinch of cayenne pepper, or some spicy brown mustard for that extra kick. If herbs are your thing, try fresh dill, basil, or cilantro to give it a unique twist.

Boost the Crunch

Looking to up the crunch factor? Add finely diced bell peppers, cucumbers, radishes, or dill pickle relish for a splash of color. Nuts and seeds like chopped walnuts, pecans, or pumpkin seeds not only add crunch but also add more healthy fats and other nutrients.

Flavor Variations

For a tangy twist, mix in a tablespoon of capers or some finely chopped pickles. If smoky flavors are more your style, a dash of smoked paprika or liquid smoke can do wonders.

Creamy Enhancements

Want it even creamier? Fold in some diced avocado or swap the sunflower butter with tahini for a nutty, creamy texture.

Sweet and Savory

Add a bit of sweet to your savory with cherry tomatoes, finely chopped apples, or dried cranberries. Or just serve with some carrot sticks for their slight sweetness. They provide a delightful contrast.

Extra Protein

Need more protein? Mash in some sprouted chickpeas or lentils into the mix. They’ll add both texture and protein while keeping it plant based.

Zesty Enhancements

For a citrusy burst, grate some lemon or lime zest into your salad, or how about a teaspoon of apple cider vinegar. A teaspoon of pickle juice or Dijon mustard can also add a tangy zing.

Fermented Goodness

Looking for that probiotic boost? Chop up some kimchi or sauerkraut and mix it in for a tangy, gut-friendly addition.

Feel free to get creative and make this vegan tuna salad your own. The flexibility of this recipe allows you to tailor it to your taste buds and needs. Enjoy experimenting and discovering new favorite combinations!

I think I’ll make some now and put it in this Avocado Wrap that I made yesterday. Leftovers can go on this Kale Salad with a Kick tomorrow.

How Do These Ingredients Help With Blood Sugar Balancing, Heart Health, And Other Hormones?

This vegan tuna salad supports your health in multiple ways with nutrient dense ingredients.

Sunflower Seeds

Sunflower seeds are full of nutrients. They are an excellent source of the antioxidant vitamin E that helps in reducing oxidative stress and inflammation. Vitamin E also promotes healthy skin by protecting it from free radical damage and UV radiation, boosts immune function by enhancing the production and performance of immune cells, and supports the eyes by protecting cells in the eyes from oxidative damage.

Sunflower seeds are also rich in magnesium, a vital mineral that helps regulate blood sugar levels and improve insulin sensitivity. The seeds also contain flavonoids such as quercetin and kaempferol which are anti-inflammatory and antioxidant. These compounds support cardiovascular health, stabilize blood sugar levels, and promote hormonal balance by reducing inflammation and oxidative stress.

Almonds

Almonds are packed with several essential nutrients and are a rich source of riboflavin (vitamin B2) and potassium which are vital for energy production and heart health. High in healthy monounsaturated fats, these nuts help maintain stable blood sugar levels.

Regular consumption of almonds can lower blood sugar, high blood pressure, and cholesterol levels. This is due to their high magnesium content, which also improves insulin sensitivity and aids in blood sugar control. Almonds are also another source for vitamin E.

Almonds help reduce hunger due to their high protein and fiber content. This makes them an excellent addition for promoting weight management. 

Celery

Celery is a low-glycemic food that is high in phytonutrients, including beta carotene, flavonoids, and various antioxidants. It's a rich source of vitamins A, K, and C, as well as minerals like magnesium, iron, potassium, and sodium. 

Known for its high water and fiber, celery aids digestion and helps maintain healthy blood sugar levels. Its antioxidants and anti-inflammatory compounds protect the cardiovascular system and help regulate hormonal balance.

Onion

Onions are packed with bioactive compounds such as anthocyanins, flavonoids, phenolic compounds, triterpenoids, and organosulfur compounds. These chemicals give onions their antioxidant, antibacterial, antidiabetic, and anti-inflammatory properties. 

One of the key flavonoids in onions is quercetin. Quercetin is a potent anti-inflammatory and antioxidant that supports the heart by reducing blood pressure and improving blood vessel function. The organosulfur compounds in onions also play a role in regulating blood sugar levels and supporting liver detoxification.

Parsley

Parsley is packed with health-boosting compounds like carotenoids, polyphenols, and phytosterols. It also provides vitamins A, C, and K, which are essential for immune function, bone health, and antioxidant defenses. 

Parsley is also one of the richest sources of myricetin, a flavonoid that helps regulate blood sugar; as well as protect against cancer, cardiovascular disease, and even osteoporosis.

Tarragon

Tarragon is rich in essential minerals such as calcium, manganese, iron, magnesium, copper, potassium, and zinc. This herb contains polyphenols and other anti-inflammatory and antioxidant compounds. These nutrients help maintain stable blood sugar levels and contribute to hormonal health by reducing inflammation and supporting proper mineral balance.

Lemon Juice

Lemon juice is high in vitamin C, folate, vitamin B6, and polyphenols. Vitamin C enhances iron absorption essential for energy production and hormonal balance. The acidity of lemon juice aids in digestion and helps maintain a healthy pH balance. Its polyphenols have antioxidant properties that protect cells from oxidative damage and support metabolic health.

Dulse

Dulse, a nutrient-rich seaweed, is an excellent source of iodine needed for thyroid health and hormone production. It also provides important minerals like potassium, iron, and vitamin B6, as well as other trace minerals and antioxidants. The iodine in dulse is particularly important for maintaining a healthy thyroid needed for regulating metabolism and hormone levels.

Each of these ingredients contributes uniquely to hormonal balance and overall health through their rich nutrient profiles and bioactive compounds. Adding these foods to your diet can support the heart, regulate blood sugar, and enhance immune function.

Get ready to fall in love with our vegan tuna salad, a plant-based twist on a classic favorite. This salad is packed with nutrient-dense ingredients like sunflower seeds, almonds, onion, celery, and zesty lemon juice that not only taste amazing but also supports your health goals. It's rich in protein, vitamins, and healthy fats and is a perfect choice for a quick lunch or a light dinner. You're going to want to make a double batch, so you have some for later. Give it a try today and enjoy a delicious, guilt-free meal that's as good for your body as it is for your palate!

Where Can You Find This And Other Nutritious And Delicious Recipes Like It?

This recipe is adapted from The Sweet Spot Solution Recipe Collection by Dr. Ritamarie Loscalzo. For more vegan recipes that are delicious, nutrient-dense, and designed to support your health and wellness journey, check out Dr. Ritamarie’s collection of resources and join the Empowered Self Care Community. All of Dr Ritamarie's recipes are gluten free, whole food plant based, and keto-friendly.