Jazzed Up Tuna Salad

tuna, fish, tuna fish sandwich

2015 Kids Recipe Challenge winning recipe: 3rd place!

Nathan, from Richmond Hill, loves this tuna recipe. Tuna salad is a great staple for lunch. Make sure to jazz it up and change what you’re adding to it for lots of variety in flavour and texture.

Preparation Time: 5 minutes

Makes: About 2 cups (500 mL) or 2 to 3 sandwiches


  1. Enjoy as is or on top of a salad.
  2. Use lettuce leaves to make tuna salad wraps.
  3. You can also spread the tuna salad on your favourite whole grain pita bread, English muffin or tortilla.
  4. This recipes doubles easily to serve a crowd.
  5. Put leftovers away within 2 hours or sooner if they are in a warm location.


Light tuna in water, drained

1 can (170 g) 


2 Tbsp (30 mL) 

Grainy mustard

1 tsp (5 mL) 


1 stalk 

Red bell pepper

1/2 medium

Light cheddar cheese, shredded

1/3 cup (75 mL) 

Ground flax seed 2 Tbsp (30 mL)  
Fresh ground pepper a pinch


  1. Wash hands with soap and warm water for at least 20 seconds. Clean all countertops and equipment used for food preparation.      
  2. In a bowl, mash together tuna, hummus and mustard.
  3. Gently rinse celery and pepper under cool running water. 
  4. Dice celery and chop pepper. Add to the tuna mixture, then stir in cheese, flax seed and ground pepper.

Tuna Melt Variation: Sprinkle some cheese on your tuna salad. Heat under the broiler or in the toaster oven until cheese is melted.

Nutrition Information per 1 cup/250 mL: 

Calories: 225 kcal

Protein: 29 g

Fat: 9 g

Carbohydrate: 8 g

Fibre: 3 g

Sodium: 258 mg



Last Update – June 25, 2024

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