Meal prepping protein sources is one of the ways I make weekday meals fast, easy and balanced. Seriously, there's no better feeling than having only 5 minutes to pack lunch and remembering you have a delicious tuna or chicken salad in the fridge!


- Canned tuna - Celery - Green onion - Carrots - Greek Yogurt - Mayonnaise - Sriracha hot sauce - Soy sauce - Rice vinegar

What do I eat with tuna salad?

The best thing about this spicy tuna salad is how versatile it is. You could eat it in a sandwich, wrap, tuna melt or add to a salad. It makes an amazing spicy tuna bowl when served with rice, or transform it into a handroll with nori sheets.

Is canned tuna high in mercury?

Canned tuna is generally lower in mercury, however Health Canada has issues recommendations for canned albacore tuna for breastfeeding/pregnant women and children. For most of the population, canned tuna is a healthy choice to enjoy in a balanced diet with other protein sources!

Top Tip

To really speed up the prep time, I use a food processor to shred the carrots and a vegetable dicer for the celery. You could even use bagged coleslaw mix to skip the veggie prep altogether.


Spicy tuna salad can be stored in the fridge for up to 3 days in an airtight container. The Greek yogurt may separate slightly after 1-2 days leaving a bit of liquid on top of the salad, however you can just mix once again prior to serving.


To make gluten-free: Swap the soy sauce for coconut aminos or tamari. To make dairy-free: Replace both the Greek yogurt and mayonnaise with ¼ cup + 2 tablespoon of dairy-free mayonnaise. To make nut-free: This recipe is naturally nut-free.

Hi I'm Nicole! I’m a Registered Dietitian, recipe developer and content creator on a mission to help individuals rediscover the joys of cooking with easy, accessible, healthy recipes. On my page you'll find yummy recipes, wellness tips, and even some of my favourite travel and lifestyle recommendations!