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Overhead view of tuna salad with broccoli in a ceramic bowl

Tuna Salad with Broccoli – Fresh, Healthy & Ready in 10 Minutes

This Tuna Salad with Broccoli is a fresh, protein-rich recipe combining creamy tuna, crunchy broccoli rice, and vibrant herbs. Perfect for quick lunches, meal prep, or a light dinner, this anti-inflammatory dish is ready in just 10 minutes and packed with flavor and nutrition.
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Prep Time 9 minutes
Total Time 10 minutes
Course Dinner, Healthy Lunch, Salad
Cuisine American, Gluten-Free, Healthy
Servings 4 Servings
Calories 220 kcal

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

Serving: 1cup (about 170 g)Calories: 220kcalCarbohydrates: 6gProtein: 18gFat: 14gSaturated Fat: 2.5gPolyunsaturated Fat: 4gMonounsaturated Fat: 6gCholesterol: 30mgSodium: 320mgPotassium: 420mgFiber: 2gSugar: 2gVitamin A: 500IUVitamin C: 37mgCalcium: 40mgIron: 1mg
Keyword anti-inflammatory salad, broccoli salad with tuna, gluten-free salad, healthy tuna salad, no cook recipe, protein salad recipe, quick lunch recipe, tuna salad with broccoli
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