Tuna Salad with Broccoli isn’t just another healthy recipe—it’s a flavorful, nutrient-rich dish that brings together creamy tuna and fresh, crunchy broccoli in the most satisfying way, just like in my Charred Broccoli Recipes collection. In my Portland kitchen, this salad has become a go-to for quick lunches, light dinners, and energizing snacks. It’s inspired by my passion for anti-inflammatory cooking, where every ingredient has a purpose. The broccoli rice adds a fresh, crisp texture, while the tender tuna, tangy Dijon, and crunchy sunflower seeds create a perfect balance of flavor and nutrition. Simple to make, endlessly versatile, and packed with goodness, .it’s a recipe you’ll keep coming back to—this tuna salad with broccoli is that kind of recipe.
Table of Contents
Table of Contents
The Story Behind My Tuna Salad with Broccoli
From Garden to Bowl: Why Broccoli Shines Here
Broccoli is one of those vegetables that bridges the gap between hearty and fresh—it’s crunchy, nutrient-packed, and blends beautifully into savory dishes. By ricing it, we get a light, fluffy texture that pairs perfectly with tender tuna. Plus, it’s rich in sulforaphane, a natural compound known for supporting inflammation balance in the body. I often grab broccoli straight from my raised garden bed, just like I do when making my refreshing Anti-Inflammatory Cucumber Pineapple Salad.
pulse it in the processor, and watch it transform into a green “grain” that tastes just as good as it looks.
On my site, I’ve shared other quick-prep healthy mains like this vibrant Salmon with Avocado and Mango Salsa and my zesty quinoa chickpea salad, but this tuna and broccoli combo remains a weekday favorite.
A Simple, Flavor-Packed Formula
The beauty of this tuna salad with broccoli is that it’s made from staples—canned tuna, fresh broccoli, creamy mayo, and a hint of Dijon mustard. Add in green onions for brightness, sunflower seeds for crunch, and herbs for that fresh lift, and you’ve got a dish that feels like more than the sum of its parts. It works beautifully on its own, in a sandwich, or tucked into crisp lettuce wraps.
The recipe fits my approach perfectly—simple to make, packed with health benefits, and adaptable to what’s on hand. I’ve served it alongside my lemon-roasted sweet potatoes for a more filling dinner or paired with fresh herb focaccia for a rustic lunch. However you serve it, the result is a salad that’s fresh, satisfying, and as good for your body as it is for your taste buds.
Tuna Salad with Broccoli – Fresh, Healthy & Ready in 10 Minutes
Equipment
- 1 Food processor (for making broccoli rice)
- 1 Large mixing bowl (for combining ingredients)
- 1 Wooden spoon (for mixing)
- 1 Measuring cups and spoons (for accurate portions)
Ingredients
- 2 cans (5 ounces each) tuna, drained
- 1 cup broccoli rice (see notes)
- 1/3 cup mayonnaise
- 1/2 tablespoon Dijon mustard
- 2 green onions, sliced
- 2 tablespoons sunflower seeds
- 1–2 tablespoons chopped parsley, chives, or other fresh herbs
- Salt and pepper, to taste
Instructions
- Remove the florets from a head of broccoli and place them in a food processor. Pulse until the texture resembles rice.
- In a large mixing bowl, combine the drained tuna, mayonnaise, Dijon mustard, broccoli rice, sunflower seeds, green onions, and fresh herbs.
- Season with salt and pepper, then stir until well combined.
- Serve immediately in lettuce wraps, sandwiches, or enjoy straight from the bowl.
Notes
- For broccoli rice, use fresh broccoli for the best flavor.
- Replace mayonnaise with Greek yogurt for a lighter, tangier variation.
- Store in an airtight container in the refrigerator for up to 3 days.
- Add sunflower seeds right before serving to keep their crunch.
Nutrition
Building the Perfect Tuna Salad with Broccoli
Choosing the Right Tuna for Maximum Flavor
The type of tuna you choose can make all the difference. I prefer sustainably sourced canned tuna packed in olive oil for a richer, more satisfying taste. If you’re aiming for a lighter flavor, water-packed tuna works beautifully too. Both blend seamlessly in tuna salad with broccoli, with the broccoli rice and creamy mayo base, creating a texture that’s both smooth and slightly crunchy. For those who love experimenting, try adding a touch of smoked tuna—it adds a depth that pairs perfectly with the earthy notes of broccoli.
On busy weeks, I keep a few cans in the pantry, along with ingredients for my quick Anti-Inflammatory Chicken Salad next to staples like chickpeas for quick hummus and canned salmon for my salmon patties. These pantry heroes make it possible to whip up wholesome meals in minutes.
Why Broccoli Rice Changes the Game
Instead of chopping broccoli into large florets, ricing it gives the salad a delicate texture that evenly mixes with the tuna. This method also allows the flavors to meld more fully—every bite has a hint of broccoli’s freshness without overpowering the dish. In tuna salad with broccoli, broccoli rice is quick to prepare: just a few pulses in the food processor, and it’s ready. If you have leftovers, it works well in other recipes like broccoli fried rice or as a base for grain-free bowls like my Lentil and Quinoa Salad.
I also love that broccoli rice keeps this dish lighter than pasta-based salads while delivering plenty of fiber, vitamins, and plant compounds that support overall wellness. This is exactly the kind of ingredient swap I use in my anti-inflammatory cooking workshops—it keeps the food delicious while boosting nutritional value.
Layering Flavors for a Standout Salad
The Creamy Element That Ties It All Together
A good tuna salad needs a creamy base, and for me, that’s a balance of mayonnaise and Dijon mustard. The mayo adds richness, while the Dijon brings a subtle tang that brightens the whole dish. This duo coats the broccoli rice and tuna beautifully, creating a salad that feels indulgent but still light. If you want to switch things up, Greek yogurt is an excellent alternative for a tangier, protein-packed version.
I often share this tip during my community cooking sessions: blending your creamy element separately with the seasoning before adding it to the salad ensures every bite is evenly flavored. It’s the same trick I use in my avocado egg salad to keep the flavors balanced from start to finish.
The Crunch Factor You Can’t Skip
Texture is a big part of why people fall in love with a salad, and sunflower seeds are my secret weapon here. They add a nutty crunch that complements the softness of the tuna in tuna salad with broccoli and the tenderness of the broccoli rice. You can toast them lightly for extra depth or swap in pumpkin seeds for a seasonal twist.
Fresh herbs—like parsley, chives, or dill—also make a huge difference. They bring a burst of color and a fresh aroma that wakes up the palate. In fact, I grow most of my herbs just steps away from my kitchen, so I can snip a handful right before serving. That freshness is something store-bought salads can’t replicate, which is why this dish feels so alive on the plate.
When I pair this tuna salad with something warm, like rosemary garlic sweet potato wedges, the combination of temperatures and textures makes the meal even more satisfying.
Serving and Storing Tuna Salad with Broccoli
Creative Ways to Serve It
One of the reasons I love this tuna salad with broccoli is how versatile it is. On a busy weekday, I’ll scoop it straight into crisp romaine leaves for quick lettuce wraps. When I’m hosting, I’ll pile it onto toasted sourdough and top it with microgreens for a more elegant presentation. It also makes a fantastic meal-prep option—spoon it into individual glass jars with some cherry tomatoes and cucumber slices for a ready-to-go lunch.
Sometimes I’ll even turn it into a grain bowl by serving it over quinoa with a drizzle of lemon-tahini sauce. It’s the same principle I use in my Mediterranean salmon bowls, and it works perfectly with tuna salad with broccoli: start with a healthy base, layer in protein and veggies, and finish with a flavor-packed topping.
How to Keep It Fresh for Days
This tuna salad with broccoli holds up beautifully in the fridge for up to three days, thanks to the sturdy broccoli rice. To maintain its crunch, store the sunflower seeds separately and add them just before serving. If you like a creamier texture, stir in a fresh spoonful of mayo or yogurt right before eating—it revives the flavors and keeps the salad from feeling dry.
For longer storage, keep the tuna and broccoli rice in separate airtight containers, and mix just before serving. This method works well if you’re prepping for the week ahead, similar to how I batch-prep components for my roasted veggie grain bowls. That way, you always have fresh, vibrant meals ready without sacrificing taste or texture.
Conclusion
Creating tuna salad with broccoli is more than just preparing a quick meal—it’s about bringing together nourishing ingredients that taste incredible and support your health. This recipe embodies my anti-inflammatory approach: simple, fresh, and adaptable. Whether you enjoy it straight from the bowl, tucked into lettuce wraps, or as part of a grain bowl, it’s a dish you’ll find yourself making again and again. Healthy eating doesn’t have to be bland or complicated—tuna salad with broccoli proves it can be vibrant, flavorful, and full of life, just like my warming Golden Soup.
For more fresh, healthy recipes, follow Yenloo Kitchen on Facebook for daily cooking inspiration, Instagram for behind-the-scenes kitchen moments, and Pinterest for beautiful recipe boards you’ll want to try next!
Frequently Asked Questions
Do broccoli and tuna go together?
Yes, broccoli and tuna are a perfect match. The crunch and freshness of broccoli balance the soft, savory texture of tuna, creating a light yet satisfying dish. In tuna salad with broccoli, the broccoli rice adds volume, nutrients, and a pleasant bite without overpowering the flavor.
What is the secret ingredient in tuna salad?
While classic tuna salads often rely on mayo for creaminess, my secret is adding Dijon mustard. It provides a tangy kick that lifts the flavors and pairs beautifully with fresh herbs and crunchy sunflower seeds.
What does Matthew McConaughey put in his tuna salad?
Matthew McConaughey has mentioned enjoying tuna salad with simple, fresh ingredients—usually a protein base, crisp vegetables, and a creamy dressing. While I can’t confirm his exact recipe, the combination of tuna and broccoli would definitely fit the wholesome, clean style he’s known to enjoy.
What pairs well with tuna salad?
Tuna salad pairs wonderfully with fresh greens, whole-grain bread, or roasted vegetables. For a balanced meal, serve tuna salad with broccoli alongside baked sweet potatoes, quinoa bowls, or even stuffed into a ripe avocado for a low-carb option.