Healthy Broccoli Tuna Salad

Here is my favorite broccoli tuna salad recipe, with creamy mayonnaise, crunchy broccoli rice, quality tuna, and fresh lemon juice that brings it all together.

This salad has become my go-to lunch when I need something quick, healthy, and satisfying. I love making a big batch on Sunday so I can grab it throughout the week. Nothing better than having lunch already ready in the fridge, right?

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What Kind of Tuna Should I Use?

For this broccoli tuna salad, you can use either tuna packed in water or oil, depending on your preference. Water-packed tuna tends to be lighter and lets the other flavors shine through, while oil-packed tuna adds a bit more richness to the salad. Chunk light tuna and albacore (white) tuna both work great here – albacore has a milder flavor and firmer texture, while chunk light is more budget-friendly and has a stronger tuna taste. Just make sure to drain your tuna well before mixing it in, and if you’re watching your budget, those store-brand cans work just as well as the name brands.

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Options for Substitutions

This salad is pretty forgiving when it comes to swapping ingredients:

• Tuna cans: You can use canned salmon, chicken, or even chickpeas for a vegetarian version. Just drain them well before mixing.
• Broccoli rice: If you can’t find broccoli rice, finely chop regular broccoli florets or use cauliflower rice instead. You could also try shredded cabbage for a different crunch.
• Mayonnaise: Greek yogurt works great as a lighter substitute, or try a mix of half mayo and half Greek yogurt. Avocado mashed up also makes a creamy alternative.
• Mustard: Any mustard works here – Dijon, yellow, or whole grain. If you don’t have mustard, a splash of lemon juice adds nice tanginess.
• Green onions: Regular diced onion, shallots, or even chives can step in. Use about half the amount if using regular onion since it’s stronger.
• Sunflower seeds: Chopped almonds, walnuts, or pumpkin seeds add similar crunch. Toasted sesame seeds work too if you want something smaller.

Watch Out for These Mistakes While Cooking

The biggest mistake when making broccoli rice is over-processing it in the food processor, which turns it into mush instead of rice-sized pieces – pulse it in short bursts and check the texture frequently to keep it light and grainy.

Another common error is forgetting to drain your tuna cans completely, as excess liquid will make your salad watery and dilute the flavors, so press down on the tuna with a fork or your hands to squeeze out all the moisture.

If you’re not serving the salad right away, wait to add the broccoli rice until just before eating, since it can release water as it sits and make everything soggy.

For extra flavor and crunch, toast your sunflower seeds in a dry pan for a few minutes before adding them to the salad, and don’t be shy with the salt and pepper since tuna and broccoli both need proper seasoning to really shine.

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What to Serve With Broccoli Tuna Salad?

This broccoli tuna salad is perfect stuffed into a pita pocket or rolled up in a whole wheat tortilla for an easy lunch. I love serving it on top of butter lettuce leaves for a low-carb option, or you can pile it onto toasted sourdough bread for a classic tuna salad sandwich. It also works great as a side dish alongside some crackers and sliced cheese, or you can scoop it up with veggie sticks like carrots and celery for a lighter snack.

Storage Instructions

Store: This broccoli tuna salad keeps really well in the fridge for up to 3 days in an airtight container. It actually tastes better after sitting for a few hours because all the flavors get to mingle together. I like to make it in the morning and pack it for lunch later in the day.

Make Ahead: You can prep this salad a day or two in advance, which makes it perfect for meal prep. If you’re planning to store it for more than a day, you might want to add the sunflower seeds right before serving so they stay crunchy instead of getting soft.

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 530-600
• Protein: 45-52 g
• Fat: 28-34 g
• Carbohydrates: 12-16 g

Ingredients

• 10 oz tuna (I prefer Wild Planet for better quality)
• 1 cup broccoli rice
• 1/2 cup mayonnaise (I use Hellmann’s for the creamiest texture)
• 1 tbsp mustard
• 2 green onions (thinly sliced, about 1/8-inch rounds)
• 3 tbsp sunflower seeds (optional, adds a nice crunch)
• 2 tbsp parsley
• 1 tablespoon fresh lemon juice
• salt
• pepper

Step 1: Prepare the Broccoli Rice and Gather Ingredients

• 1 cup broccoli
• 2 green onions, thinly sliced
• 2 tbsp parsley, chopped
• 10 oz tuna, drained

Pulse the fresh broccoli in a food processor until it resembles rice-sized pieces—this should take just a few pulses to avoid over-processing into a paste.

While the broccoli processes, slice the green onions into thin 1/8-inch rounds and roughly chop the fresh parsley.

Open the tuna can and drain it well, pressing gently to remove excess liquid without breaking apart the flakes.

Step 2: Combine the Dressing and Mix the Salad

• 1/2 cup mayonnaise
• 1 tbsp mustard
• 1 tablespoon fresh lemon juice
• tuna and broccoli rice from Step 1
• green onions and parsley from Step 1
• 3 tbsp sunflower seeds
• salt and pepper to taste

In a large bowl, whisk together the mayonnaise, mustard, and fresh lemon juice until smooth and well combined—this creates a cohesive dressing base.

Add the drained tuna, broccoli rice from Step 1, sliced green onions, chopped parsley, and sunflower seeds.

Fold everything together gently with a spatula or wooden spoon, being careful not to break up the tuna too much.

I like to fold rather than stir vigorously so the tuna stays in nice chunks and feels more substantial.

Season with salt and pepper to taste, starting with a pinch of each and adjusting as needed.

Step 3: Serve Immediately

Divide the salad among plates or serving dishes.

This salad works beautifully served as-is on a bed of greens, spooned into a whole grain wrap, or piled onto toasted bread for a hearty sandwich.

I recommend serving it immediately while the broccoli rice maintains its slight crunch—it will soften as it sits.

Healthy Broccoli Tuna Salad

Delicious Healthy Broccoli Tuna Salad recipe with step-by-step instructions.

Print Recipe Pin Recipe

Prep Time 5 minutes mins

Cook Time 5 minutes mins

Total Time 12 minutes mins

Servings 3 servings

Calories 565 kcal

Ingredients

  

• 10 oz tuna (I prefer Wild Planet for better quality)
• 1 cup broccoli rice
• 1/2 cup mayonnaise (I use Hellmann's for the creamiest texture)
• 1 tbsp mustard
• 2 green onions (thinly sliced, about 1/8-inch rounds)
• 3 tbsp sunflower seeds (optional, adds a nice crunch)
• 2 tbsp parsley
• 1 tablespoon fresh lemon juice
• salt
• pepper

Instructions

 

• Pulse the fresh broccoli in a food processor until it resembles rice-sized pieces—this should take just a few pulses to avoid over-processing into a paste. While the broccoli processes, slice the green onions into thin 1/8-inch rounds and roughly chop the fresh parsley. Open the tuna can and drain it well, pressing gently to remove excess liquid without breaking apart the flakes.
• In a large bowl, whisk together the mayonnaise, mustard, and fresh lemon juice until smooth and well combined—this creates a cohesive dressing base. Add the drained tuna, broccoli rice from Step 1, sliced green onions, chopped parsley, and sunflower seeds. Fold everything together gently with a spatula or wooden spoon, being careful not to break up the tuna too much. I like to fold rather than stir vigorously so the tuna stays in nice chunks and feels more substantial. Season with salt and pepper to taste, starting with a pinch of each and adjusting as needed.
• Divide the salad among plates or serving dishes. This salad works beautifully served as-is on a bed of greens, spooned into a whole grain wrap, or piled onto toasted bread for a hearty sandwich. I recommend serving it immediately while the broccoli rice maintains its slight crunch—it will soften as it sits.