Chipotle Tuna Salad Recipe: Quick and Easy

Say goodbye to soggy tuna salad sandwiches. It’s time to elevate your lunch game with a chipotle tuna salad recipe that packs a punch of spicy heat complemented by a smoky flavor, all while maintaining that satisfying crunch we all crave.

This recipe is astonishingly quick, taking just about 10 minutes to whip up. It’s also incredibly easy, with simple ingredients and straightforward directions. 

This chipotle tuna salad recipe is a fantastic meal prep option that doesn’t need heating. Read on, to see why you should add it to your menu!

Heart Health Benefits Of Tuna

Tuna is a nutrient rich food that won’t break the bank.

Canned tuna is a heart healthy food due to its richness in unsaturated fats. These beneficial fats play a crucial role in heart health, aiding in the improvement of cholesterol levels and the reduction of heart disease risk (1).

Additionally, it’s a great source of protein, essential for maintaining muscle health without burdening the heart.

Beyond its heart-healthy fats, canned tuna is a significant source of high-quality protein, essential for maintaining muscle health. Protein also has the advantage of being satiating, which helps in keeping you fuller for longer, thereby contributing to effective weight management.

In the current economic climate, where the cost of groceries, especially animal protein, is continually rising, canned tuna offers a budget-friendly alternative. I often stock up when I see canned tuna on sale, so it’s always in my pantry.

If you are living with high blood pressure, try to find canned tuna with a front of package nutrition claim that says “low sodium” or “no salt added.” If you can’t find this at your local grocery store, simply drain and rinse the tuna to significantly reduce its sodium content.

Chipotle Tuna Salad Nutrition

This recipe is rich in protein, but also full of antioxidants. Thanks to all of the color from the vegetables.

This chipotle tuna recipe has heart healthy monounsaturated fats, because extra virgin olive oil, a staple in the Mediterranean diet, is used instead of mayonnaise. That being said, yes you can eat mayo on a heart healthy diet. Be sure to check out my articles on low sodium mayonnaise and mayonnaise to lower your cholesterol to pick a mayo suitable for your diet.

So, what do you think —have I swayed you to give this chipotle tuna salad a whirl? Does its plentiful heart healthy benefits make you willing to overlook the distinct aroma of tuna?

Ingredients

This recipe is full of foods to lower blood pressure and unclog arteries and lower blood pressure:

• Canned tuna – Opt for “light” tuna to minimize mercury content. Selecting “low sodium” options can further reduce the dish’s overall sodium content
• Red pepper – an anti inflammatory food, which adds some crunch
• Celery – it adds more color, antioxidants and that satisfying crunch 
• Green onion – easily substituted with yellow or white onion on a 1:1 basis, in case green onions aren’t available
• Jalapeño pepper – for spice, but this can be omitted to reduce heat level to your preference
• Ginger, garlic, lemon, basil – these are added for flavor
• Extra virgin olive oil – or check out these substitutes for olive oil if you don’t have extra virgin olive oil on hand
• Chipotle powder or chipotle in adobo sauce – for the spicy, smoky flavor which makes this dish unique! See tips below about how to find it at the grocery store.

How To Find Chipotle Peppers

Did you know chipotles are actually mature jalapenos?  Once jalapenos turn from green to red, they are dried and smoked for their distinct smoky and spicy flavor.

Chipotle peppers can be found in two main forms at the grocery store: as a ground powder or canned in adobo sauce. If you’re having trouble locating this essential ingredient, don’t hesitate to ask a store employee for help since it’s a key component of this chipotle tuna salad recipe.

For ground chipotle powder, head to the spice aisle, where it’s kept alongside other dried spices and herbs. This form is perfect for evenly distributing that smoky heat throughout your dish.

Whereas, chipotle peppers in adobo sauce are typically found in the international aisle, specifically in the Latin American or Mexican section. These come in small cans and are typically placed with other Mexican culinary staples, such as green chiles, salsas, and refried beans.

How To Make A Chipotle Tuna Salad Sandwich

No culinary skills are needed here. Start by chopping up the vegetables which include red pepper, celery, green onion, jalapeno pepper (if using).

Then add the drained canned tuna.

Grate ginger and garlic into the bowl.

Add the lemon juice, and the basil and chipotle.

Mix all the ingredients

Then you are done!

Storage

Once mixed, this recipe can be kept fresh and delicious for 3-5 days by storing it in an airtight container in the refrigerator. It’s an ideal meal prep solution, ensuring you have a ready-to-eat lunch throughout the week.

What To Serve With The Chipotle Tuna Sandwich

Don’t limit yourself to enjoying this salad by itself. Elevate your meal by incorporating whole grains—wrap it in a whole grain tortilla, stuff it into a pita pocket, or pile it high on whole grain bread for a hearty sandwich.

Alternatively, complement it with corn chips, whole grain crackers, or fresh vegetables like cucumber or carrot sticks for a satisfying crunch.

If you make this recipe into a sandwich, you can also serve it with heart healthy soup like this tomato protein soup or this low cholesterol soup.

Other Fish Recipes

Final Thoughts

Are you prepared to add a smoky and spicy twist to your usual tuna sandwich? If you decide to give this chipotle tuna recipe a go, I’d be thrilled to hear from you.

Share your comments below—I’m looking forward to your feedback!

Recipe by Lilian Auraha, nutrition student, and blog post developed by Veronica Rouse, MAN RD, CDE