Diet salad with canned tuna: 16 recipes for weekdays and for the holiday table

With carrots and apples for winter and summer “Five-minute”

The dish is perfect in every way - richness, texture, aroma and presentation. A great way to start a new day with a serving of complex carbohydrates. Or have a hearty dinner with just a salad. The low-calorie recipe contains a lot of protein, vitamins, fiber + low-fat dressing.

A simple dietary dish made from canned tuna: everyone wants to know the recipe!

For 2 servings of 210 grams:

• Canned tuna (natural) – 125 g (1 jar)
• Carrots – 100 g
• Apple – 100 g
• Greek yogurt (or sour cream, 10%) - 2-3 tbsp. spoons
• Green onions
• Lemon juice
• Salt
• Pepper

For simple serving:

• Large leaf lettuce (Iceberg, Romaine, etc.)
• Parsley
• Lemon juice

KBJU per 100 g:

• Calorie content - 71 kcal
• Proteins - 7.2 g
• Fat - 2.3 g
• Carbohydrates - 5.2 g

How to cook.

For the recipe, cut the apple into thin short strips. It tastes best this way. A simpler option is to pass through a coarse grater. To prevent the pulp from becoming dark in the air, pour lemon juice over it and mix.

Add coarsely grated carrots. Add tuna (without liquid) and small green onion rings. Season with salt, pepper, Greek yogurt, and mix.

For an impressive presentation, distribute the salad among improvised plates of large-leaf lettuce. Pour in lemon juice and sprinkle with chopped parsley. Rate the presentation in the photo: how cute it turned out!

A simple step-by-step algorithm with photos - and even the most inexperienced cook will succeed in a diet salad with tuna. PP recipes win hearts!

With tuna and egg and tomatoes “Colorful Coast”

Juiciness that is second to none, plus a significant amount of protein. Of course, we added tomato and chicken eggs to the ingredients. This dietary recipe is beautiful. An excellent bright treat for the holiday table!

Do you also think that diet dishes are not suitable for the holidays? A simple but incredibly luxurious canned tuna recipe will change your mind!

Ingredients for 3 servings (195 g each):

• Canned tuna (natural in its own juice) – 125 g
• Tomato - 1 pc. (100 g)
• Eggs - 2 pcs. (130 g)
• Carrots – 100 g
• Corn - 100 g

For the sauce:

• Olive oil - 1 tbsp. spoon
• Lemon juice - 1 teaspoon
• Salt, ground black pepper - to taste

KBJU per 100 g:

• Calorie content - 105 kcal
• Proteins - 8.2 g
• Fat - 6.2 g
• Carbohydrates - 4.1 g

For the sauce, combine all the ingredients and beat them with a fork.

Three carrots on a fine grater. Cut the tomato into cubes. Chop the eggs into small pieces. Mix the ingredients in a deep bowl, adding corn and tuna. Pour over the dressing and mix gently. Here it is, a gourmet's dream in the style of proper nutrition!

With beans

This recipe will require more preparation. But it is quite suitable as an independent dish - after all, beans are quite nutritious. But cooking will require preliminary preparation. After all, you need to cook the beans, and they take a long time to cook. Therefore, this point must be taken into account before you start preparing the salad.

Prep time for beans is approximately 1 hour. And when it’s ready, assembling the entire salad will take no more than 20 minutes.

Ingredients:

• Beans of any kind - white, red, black, but always sweet - 150 g, boiled.
• Canned tuna – 1 can.
• Corn - 1/2 can.
• Boiled chicken eggs – 4 pcs.
• Fresh cucumbers – 2 pcs.
• Fat sour cream – 3-4 tbsp.
• Mustard – 1 tsp.
• Freshly squeezed lemon juice – 1 tbsp.
• Sea salt, a mixture of different peppers - to taste.

The nutritional value:

• Calorie content – ​​110-125 kcal.
• Proteins – 11.5-12 g.
• Fats – 3.5-4.3 g.
• Carbohydrates – 4.5-5 g.

Cooking process:

• To make the beans cook faster, they need to be soaked. This can be done even overnight. But take exclusively filtered, prepared water.
• Then drain it, add a new one and cook. Depending on the variety and size, the process will take approximately 40-50 minutes.

Also boil the eggs. After cooling, chop them into small cubes.

• Place a can of tuna in a deep bowl and separate it into small fibers.
• Add the appropriate amount of canned corn there.
• Cut the cucumbers to the appropriate size.
• In a small bowl, mix sour cream, mustard, lemon juice, salt and pepper. Having obtained a homogeneous consistency, add to the rest of the ingredients and mix everything thoroughly.

PP salad with tuna, egg and cheese “Greek Fantasy”

Let's turn our gaze to the south, towards the sunny Mediterranean. Festive dietary salad with tuna in the Greek tradition is piquant, healthy and an appetizing way to recharge with optimism and vitamins.

Simple, dietary, tasty, healthy - the recipe is good for everyone!

For 5 servings of 220 g each we:

• Canned tuna (in its own juice) – 185 g (1 can)
• Cherry tomatoes – 150 g
• Olives - 50 g
• Iceberg salad – 300 g
• Quail eggs - 8-10 pcs
• Feta cheese - 150 g
• Crimean (red, Yalta) onion - 1 head (50 g)

For pp refill:

• Olive oil - 2.5 tbsp. spoons
• Basil (fresh) – 10 g
• Juice of half a lemon (or lime)
• Salt, ground black pepper - to taste

KBJU per 100 g:

• Calories - 128 kcal
• Proteins - 9 g
• Fats - 9 g
• Carbohydrates - 2.8 g

Making pp sauce. Chop the basil as finely as possible. Add ground pepper and salt to it, pour in lemon (lime) juice and olive oil. Mix.

We collect food. Pillow - lettuce leaves. Let's tear them into small pieces. On top - chopped onion into rings, halves of cherry tomatoes, olives and halves of quail eggs. The composition is crowned with small cubes of feta cheese and pieces of canned tuna in its own juice. Pour the sauce over the dish and you can start a feast for the whole world!

A simple recipe and a delicious dietary treat!

Tuna salad recipe for lunch

The daytime meal, unlike the morning and evening meals, should contain protein. In addition to it for lunch, it is good to eat soft and hard cheeses, as well as fresh vegetables. All this together will give you a feeling of fullness, but at the same time the body will not receive excess fats and fast carbohydrates, which are allowed only until 10 am.

Ingredients:

• canned tuna – 1 b.;
• tomatoes – 2 pcs.;
• cucumber – 1 pc.;
• Feta cheese – 150 g;
• arugula - a small bunch;
• onion, dill, parsley - 2 sprigs each;
• olive oil – 3 tbsp;
• lemon juice – 1 tbsp;
• ground pepper - to taste.

Preparation:

First, blanch the tomatoes (make a cross-shaped cut on the spout and place in boiling water for 2-3 minutes), then peel them. Prepare the cucumbers and cut the vegetables and cheese into small cubes. Chop the greens and tear the arugula with your hands into pieces of arbitrary size.

Open the can of tuna, drain the juice and mash the fish with a fork. Prepare a dressing with olive oil, lemon juice and a little ground pepper. Beat the mixture a little with a fork. Lay the salad in layers in a convenient dish: arugula, tuna, cheese, herbs, tomatoes. Pour the sauce on top, let it sit for half an hour and start eating.

Low-calorie salad with tuna and cucumber and Chinese cabbage

Extremely juicy and low-calorie recipe. We advise you to eat it right away: ensembles with Pekinka lose texture during storage. We cook with ease - even a junior school student can handle it.

The principles of PP should be instilled in children from a young age. Health and English are the only things for which people will always say “thank you!” even the most wayward grown-up child.

We need:

• Tuna (canned in its own juice) - 80 g
• Beijing cabbage – 100 g
• Cucumber – 70 g (1 medium)
• Red bell pepper – 30 g (⅓ whole)
• Canned corn – 25 g
• Olive oil - 1 teaspoon (5 g)
• Salt - to taste

Yield - 310 g

KBJU per 100 g:

• Calorie content - 61 kcal
• Proteins - 12.2 g
• Fat - 3.2 g
• Carbohydrates - 2.6 g

Let's start with slicing. In a common bowl, finely chop the bell pepper and cabbage. Cut the cucumber into narrow cubes. Add corn and tuna. Add oil, salt and mix thoroughly. Just a couple of minutes - the dietary treat is ready!

A step-by-step recipe with photos - and any job becomes simple!

A juicy diet salad beckons you to treat yourself!

With olives

In order to feel the taste of the Mediterranean in the salad, you need to add the appropriate components to it. Olives are suitable as them. The salad is simple and easy to prepare and will take a minimum of time. 15 minutes and an amazing dish is on your table.

Components:

• Tuna canned in its own juice – 1 can.
• Corn - 1/2 can.
• Chicken eggs – 4 pcs.
• Fresh cucumbers – 3 pieces.
• Lettuce leaves – 4 pcs.
• Olives – 100 g.
• Olive oil – 3 tbsp.
• Mustard – 1/2 tsp.
• Lemon juice – 1 tbsp.
• Salt and pepper - 1 pinch each.

The nutritional value:

• Calorie content – ​​100-105 kcal.
• Proteins – 10-11 g.
• Fats – 3.4-4.2 g.
• Carbohydrates – 2.5-3.2 g.

Cooking process:

• Peel the boiled eggs and chop them.
• Cut the cucumber into thin slices.
• Crush the olives with the flat side of a knife and chop finely. If they have a bone, remove it first after kneading.
• Wash the salad thoroughly and dry. Tear finely with your hands and place in a serving container.
• Break the tuna into small pieces and mix all the ingredients of the dish.
• Make the sauce by combining olive oil, mustard, salt and pepper. Add the dressing to the other ingredients and mix everything thoroughly.

Celebrity chef Jamie Oliver recommends choosing both olives and olive oil “in dark glass containers only.” This way, oxides from cans do not get into the finished product and there is no harmful effect of sunlight.

With tuna and cheese and raw beets “Winter”

Men will be 100% happy with this salad! The calorie content is combined with simple preparation. The finished treat is original, healthy and, of course, dietary.

For 2-3 servings:

• Tuna (in its own juice, without liquid) - 140 g
• Beetroot (raw) - 2-3 heads (250 g)
• Cheese cheese (or mozzarella cheese) - 130 g
• Lemon juice - 1 tbsp. spoon
• Olive oil - 2 tbsp. spoons
• Mustard (beans) - 2 teaspoons
• Ground mixture of black and allspice - ½ teaspoon (or less, try)
• Salt - ½ teaspoon

Yield - 560 g

KBJU per 100 g:

• Calories - 155 kcal
• Proteins - 12.2 g
• Fat - 9.3 g
• Carbohydrates - 5.5 g

How we do it.

Grind the beets on a fine grater. Pure the tuna. Cut the mozzarella into small pieces. Combine everything and add dressing ingredients - mustard, oil, salt, pepper. Vigorous work with a spatula - the treat is ready. Nourishing and fast, wonderful recipe!

A simple diet salad with canned tuna: while everyone is washing their hands, dinner is ready!

With avocado

For dietary nutrition, you can add an ingredient such as alligator pear to a basic salad with canned tuna and corn. In fact, this is the second name for avocado, which can saturate the body with healthy polyunsaturated fatty acids. In this case, you should choose a dressing that is not so high-calorie and saturated, because the fruit itself contains up to 25% fat. Preparation is also not troublesome and will take no more than 20 minutes.

Ingredients:

• Canned tuna – 1 can.
• Canned corn - 1/2 can.
• Chicken eggs – 3 pcs.
• Avocado – 1 pc.
• Cucumber – 3 pcs.
• Parsley – 1/2 bunch.
• Dill – 1/2 bunch.
• Olive or corn oil - 2 tbsp.
• Mustard – 1/2 tsp.
• Lemon juice – 1 tbsp.
• Sea salt – 1 pinch.
• Ground pepper - to taste.

The nutritional value:

• Calorie content – ​​120-130 kcal.
• Proteins – 10-11 g.
• Fats – 5.5-6.5 g.
• Carbohydrates – 4-4.5 g.

Cooking method:

• In a deep thicket, for serving it is necessary to disassemble the tuna into small pieces.
• After boiling and cooling the eggs, chop them using an egg slicer.
• Add required amount of corn.
• Wash the cucumber and cut into thin slices.
• Peel the avocado. It will be ideal if its consistency is soft or close to it. But you should not take overripe fruit, as it will turn into mush when cut. After peeling, it is necessary to cut the flesh along the entire contour. Move the two halves in different directions, turning them - this will open the avocado. One half will remain without a core. And from the second you will need to remove a large bone. To do this, lightly hit it with a knife and, turning it a little, take it out.
• Cut the avocado into strips and then into small cubes.
• Place all ingredients in a bowl.
• Wash the greens, dry and finely chop.
• Mix separately vegetable oil, mustard, lemon juice, salt and pepper. Add the dressing to the rest of the ingredients and mix everything.

PP salad with canned tuna and vegetables and corn

Summer is in every fork! A quick, extremely simple and unexpectedly tasty dish.

Ingredients for 3 servings of 220 g:

• Canned tuna – 150-180 g
• Lettuce (large leaves) - 2 pcs.
• Sweet bell pepper (red) - 1 pc.
• Olives (pitted, large) - 5-8 pcs.
• Greens (cilantro or parsley) - 4-5 sprigs
• Canned corn - 2 tbsp. generously heaped spoons

Diet recipe for a slim figure!
For refueling:

• Garlic - 2 cloves fresh or ½ teaspoon granulated
• Activia yogurt (thick, without additives) – 1 jar
• Salt, ground black pepper, seasonings - to taste

Yield - 660 g

KBJU per 100 g:

• Calories - 57.5 kcal
• Proteins - 7.5 g
• Fats - 1 g
• Carbohydrates - 4.6 g

Filling. Add garlic to yogurt. If you take it fresh, put it through a press. Season with salt and seasonings to taste. Stir.

Salad. Remove the thick center of the lettuce leaves and cut the remainder into short, narrow strips. Chop the olives into neat quarters. Bell pepper - small pieces.

Mash the canned fish with a fork. Chop the greens to taste. Some people like it very little, while others love it when you can feel the pieces of parsley.

We connect the cuts together. Add corn. Add sauce and stir. Here it is, a diet salad with tuna that you can’t take your eyes off!

PP tuna sandwiches

For those who love sandwiches and are not ready to give them up when eating pp, we suggest making a tuna sandwich pp.

option 1

• a slice of whole grain bread.
• two slices of avocado.
• tuna.
• any greens to taste.

option 2

• a slice of whole grain bread.
• spoon of tuna.
• one chopped egg.
• a teaspoon of natural yogurt.
• salt and pepper.

In this version, mix tuna with egg and season it with yogurt, you get a pp pate.

With egg and pickled cucumbers

A simple set of ingredients, where crispy wayward cucumbers play the first fiddle. Why not a festive salad with tuna in Russian! Very appetizing and couldn’t be simpler.

A simple dietary recipe with tuna - cooked instantly, eaten even faster!

For 3-4 servings:

• Tuna (light, in its own juice) – 150-180 g
• Onion (regular white or “Crimean” red) - 1 head
• Cucumbers (pickled) - 2-3 medium
• Boiled eggs - 3 pcs.
• Mayonnaise - 3 tbsp. spoons
• Salt, pepper - to taste

Mash the tuna pulp with a fork. Chop the onions and cucumbers into small cubes. Grate the eggs on a coarse grater. Salt, pepper, mix, let stand for 10-15 minutes so that all components become friends. Enjoyment guaranteed!

A delicate salad will sparkle in a new way if you add 2-3 tablespoons of canned corn to it.

Learn many ways to make homemade diet mayonnaise.

With tomatoes

The basic salad can be supplemented with other ingredients. By adding tomatoes, they increase juiciness and achieve light sourness. It will take approximately 20 minutes to prepare.

Ingredients:

• Canned tuna – 1 can.
• Salad tomatoes – 3 pcs. medium size.
• Canned corn - 1/2 can.
• Quail eggs – 8 pcs.
• Fresh cucumbers – 1 pc.
• Mayonnaise – 3 tbsp.
• Salt and a mixture of peppers - to taste.

Nutritional value:

• Calorie content – ​​80-90 kcal.
• Proteins – 9-10 g.
• Fats – 4-4.5 g.
• Carbohydrates – 2-2.5 g.

Step by step recipe:

• Put the eggs on the boil.
• In the bowl in which you plan to serve the salad, use a knife to separate the tuna into equal pieces.
• Add corn to it.
• Peel the cooled eggs from their shells and chop finely,
• Pour boiling water over the tomatoes to remove the skin easily. Cut the pulp into cubes.
• Peel the cucumber and cut into small pieces.
• Season everything with mayonnaise, pepper and salt - mix and serve.

Simple PP salad with tuna and avocado “Harmony”

Let's prepare this juicy version in a matter of minutes. And how cute it will turn out! Real jam.

Ingredients:

• Canned tuna (in its own juice) - 150 g
• Avocado - 1 pc.
• Eggs (hard-boiled) - 3 pcs.
• Ground red paprika - 4-5 pinches
• Mayonnaise (according to PP principles) - 2 tbsp. spoons
• Salt, pepper - to taste

Press with a fork and combine eggs, avocado and tuna.

Salt, pepper, season with mayonnaise or sour cream, sprinkle with paprika or turmeric, mix vigorously. That's all!

This diet salad looks especially impressive on a diet bread. You won’t find a more satisfying and healthier spread!

Low-calorie “Mimosa” with tuna

Calorie content: 66 kcal. per 100 grams. Used - 5.72/1.87/6.25

Ingredients: Canned tuna - 1 can Chicken egg - 3 pcs. Carrots - 4 pcs. Apple - 500 g. Onions - 50 g. Salt to taste

Preparation: Grate the apple on a coarse grater and place in the salad bowl as the first layer. Then drain the liquid from the tuna, shred the fish with a fork and place in a second layer. Finely chop the onion and place it on the tuna (you can lightly scald it first so that the taste is not too strong). Then lay out the grated whites, followed by a layer of grated carrots. Grind the remaining yolks using a fine grater and sprinkle on top of the salad.

Canned tuna with beans “Classics PP” - video recipe

A simple salad with canned tuna, cucumbers and tomatoes turns into a gourmet feast with just a flick of the wrist. And we just put it in the beans. Wonderful recipe!

Ingredients:

• Canned beans - 200 g
• Tuna (natural, in its own juice) – 200 g
• Cucumbers - 2 pcs.
• Tomatoes - 4 medium

For dietary dressing:

• Lemon juice and olive oil
• Aromatic herbs, salt and pepper - to taste

The preparation of the dish is explained in a short video. Thanks to proper nutrition, the girl-author was able to lose many extra pounds. Now she shares the secrets of success with everyone who strives for slimness and health.

One of the healthiest fish

Salads with canned tuna are especially respected among supporters of proper nutrition and nutritionists. This fish is a real delicacy. The meat is juicy and nutritious. It is no coincidence that tuna began to be called “chicken of the sea.” And it has a lot of benefits for the body:

• this fish does not suffer from internal parasites, therefore it is safe;
• tuna does not contain carbohydrates in principle - only protein and healthy fats;
• The amino acids included in the composition break down cholesterol and cleanse blood vessels;
• Tuna meat is useful for intense brain activity;
• eating fish of this type prevents the development of oncology, rare enzymes block free radicals;
• the high content of vitamins A and B1 “accelerates” metabolism and promotes faster weight loss;
• If you have tuna in your diet, you can forget about brittle nails, weak hair, sagging skin - the best fish for beauty and health.

Canned tuna is suitable for dietary salads. It is not difficult to find it in the store at reasonable prices. Canned food also reduces the time spent cooking. All that remains is to add the missing products to the finished fish.

Important: Among different types of canned food, you should give preference to canned tuna in its own juice. In this form, the fish retains much more nutrients. Canned food in oil is too fatty, which is not suitable for dietary nutrition.

How to make Greek PP salad with canned tuna

Greek salad is a favorite of millions. Today we will put canned tuna in it. A well-known taste will sparkle with new colors!

Ingredients for 4 servings:

• Tuna (in its own juice) – 150 g
• Sweet bell pepper (red) - 1 medium
• Capers (small or medium) - 1 tbsp. spoon
• Olives (pitted) - 7-8 pcs.
• Crimean (Yalta, red) onion - ½ medium onion
• Parsley (coarsely chopped) - 1 tbsp. generously heaped spoon
• Mayonnaise - 2 tbsp. spoons
• Lemon juice - 1 tbsp. spoon
• Salt, pepper - to taste (most likely, you can do without them)

Cut the olives into quarters, and the onions and bell peppers into small cubes. Mine tuna with a fork. Mix the ingredients together, add capers (you can also trim them, if desired), season with mayonnaise, pour in lemon juice, sprinkle with parsley crumbs. Stir: and here it is, heavenly pleasure!

You need to salt the salad a little at a time, because capers already contain a considerable supply of salt. Serve impressively - in a cut tomato, as in the photo below.

A simple dietary recipe with an incredibly impressive presentation!

With cucumber and apple “New Classic” - video recipe

The classic American version of salad with canned tuna does not offer a variety of ingredients. Tuna itself + mayonnaise + celery stalk. Whether it’s the broad Russian soul! There are more ingredients, the satiety has increased, and the taste is unparalleled. Prepare yourself too.

We need:

• Tuna in its own juice – 1 can
• Eggs (hard-boiled) - 3 pcs.
• Cucumber - 3 medium
• Celery - 3 stalks
• Green apple (hard, sweet and sour, crispy) - half
• Crimean (red, Yalta) onion - ⅓ of a large head
• Mayonnaise - 2 tbsp. spoons

Cut all the vegetables into small cubes, mix with tuna crushed with a fork, season with mayonnaise, pepper, salt and mix well. A laconic video will help us follow the recipe without a hitch.

PP salad with tuna and cucumber and avocado “Japanese style”

This unexpected but simple recipe will appeal to those PP fans who cannot imagine life without sushi and other Japanese dishes. Original, fresh, tasty and nutritious.

Dietary recipe for salad with canned tuna in Japanese style: appetizing, creative, unforgettable!

Ingredients:

• Canned tuna (in its own juice) - 100 g
• Avocado - 1 medium
• Capers - 10-12 pcs (replace green olives)
• Lemon juice - 2 teaspoons
• Cucumber - 1 pc.
• Nori seaweed (buy in the Japanese food section of the supermarket)
• Salt - to taste
• Rice - 30 g
• Water (for cooking) - 100 g
• Parsley (finely chopped) - a couple of pinches
• Sesame seeds (white and black)

Easy to prepare.

Pour rice into boiling water and cook until tender - 25 minutes. Salt, add lemon juice (1 teaspoon) and mix. We form 4 bars. Keep your hands wet so the rice doesn't stick.

A step-by-step recipe with photos is a guarantee of sustainable success!

Cut the cucumber into thin slices. Mash the avocado pulp with a fork, pour in 1 teaspoon of lemon juice, stir. Add chopped capers. Use a spoon again until smooth.

We form a dietary salad in layers: below - avocado, on top - tuna. Each serving is accompanied by cubes of rice with strips of nori seaweed and slices of cucumber laid on top. Sprinkle with herbs and sesame seeds. Excellent lunch in oriental style!

Tuna salad with corn

Calorie content: 92.45 kcal. per 100 grams. Used - 8.15/3.74/6.12

Ingredients: Canned tuna - 1 can Pickled cucumbers - 4 pcs. Canned corn - 200 g. Onions - 1 pc. Chicken egg - 4 pcs Low-fat sour cream - 100 g. Herbs and salt - to taste

Preparation: Hard-boil the eggs and grate on a coarse grater. Drain excess liquid from the can and shred the tuna with a fork. Finely chop the onion. Cut the cucumbers into small pieces. Finely chop the greens. Place all the chopped ingredients in a salad bowl, add corn, salt, add sour cream and mix well.

Diet salad with tuna and cucumber and cheese for the holiday table

What would a salad be for a holiday without an original presentation? Let's collect the treat in a simple glass, and the menu will be remembered for a long time. Let's dare!

Original recipe and unforgettable presentation!

Ingredients:

• Canned tuna (in natural juice) -170 g
• Eggs (boiled) - 3 pcs
• Cucumber (fresh) – 150 g
• Cheese (hard varieties, fat content 20%) - 100 g
• Olives (black, pitted) - 80 g
• Walnuts - 30 g

For the sauce:

• Kefir cream - 200 g (from 900 g kefir). Replace with the same amount of thick sour cream or Greek yogurt
• Mint – 10 leaves
• Salt - ½ teaspoon
• Ground black pepper - ⅓ teaspoon

Yield - 930 g

KBJU per 100 g:

• Calories - 153 kcal
• Proteins - 13 g
• Fat - 8.8 g
• Carbohydrates - 6.3 g

Preparation. Cut the eggs into small cubes or grate them on a coarse grater. Let's turn the cucumbers into thin straws. Divide the olives into miniature rings. Let's pass the cheese through a fine grater. Let's detail the nuts - wrap them in a sheet of parchment and go over them a couple of times with a rolling pin.

Kefir sauce. Place the package with kefir in the freezer overnight. In the morning, print it out and put the frozen mass in a gauze bag. Hang over a bowl. Let it sit for 12-15 hours. The finished cream mass will remain in the bag, and the serum will go into the basin.

Don't want to strain?

Replace kefir cream with natural thick yogurt. Thicker sour cream will also work.

Place the kefir cream in a bowl and add mint leaves (without the stem). Add pepper and salt. Beat with a blender until smooth. We transfer the whipped sauce into a plastic bag, cut off the tail with scissors - this way we can easily and simply squeeze out the required amount

Use a cooking bag with a shaped nozzle to get a beautiful result, like in the photo.

Assembly. Place the tuna on the bottom layer. Squeeze out a little cream. Lay out the eggs, followed by cream - cucumber - sauce - olives - grated cheese - a few specks of cream - sprinkle of nuts and mint leaves. A true brilliance in nutritional principles!

How to prepare PP salad with tuna and avocado for the holiday

Creative presentation, aromatic dressing, health benefits and exquisite taste. This salad has every chance of becoming your favorite.

Ingredients for 10-11 cheese tartlets:

• Tuna (in its own juice) – 140 g
• Hard cheese (20% fat) - 220 g
• Avocado – 200 g (1 piece)
• Sweet bell pepper – 200 g (1 piece)
• Olives (green) - 60 g
• Lemon juice - ½ teaspoon

For refueling:

• Dijon mustard - 1 teaspoon
• Olive oil - 1 tbsp. spoon
• Lemon juice - ½ teaspoon
• Salt - ½ teaspoon
• Ground black pepper - ⅓ teaspoon

KBJU per 100 g:

• Calories - 157 kcal
• Proteins - 10.6 g
• Fats - 11 g
• Carbohydrates - 4.5 g

Making cheese tartlets. Fill the silicone molds with cheese - 20 g for each. Place in the microwave for 30 seconds. Take it out, let the cheese cool, distribute the mixture throughout the entire mold. Place another cup on top so that the cheese is between two silicone molds. Place in the refrigerator for 20 minutes.

On a note!

You can melt the cheese into baskets either in the oven or in a regular frying pan. The last method is the simplest. This is exactly what we did in the next recipe.

Prepare the sauce. Mix olive oil, Dijon mustard, lemon juice, salt and pepper.

We collect the salad. Cut the avocado pulp into small pieces and pour in lemon juice. Add small diced bell peppers, tuna and olive slices. Fill with sauce. Mix, distribute among tartlets and take out the treat to the guests.

It is interesting to compare the cost of such a salad with traditional Olivier salad. Both a salad with tuna and the same amount of Olivier will cost you about 300-350 rubles. Yes, yes, you can take care of your health beautifully and without extra costs.

Tuna salad pp. 5 Low Calorie Tuna Salad Recipes: The Perfect Protein Dinner.

light tuna salad for dinner.

Ingredients:
* canned tuna - 340 g (in its own juice - without oil). * chopped oatmeal - 24 g * finely chopped onion - 20 g * chopped parsley - 20 g * yogurt - 80 g * Dijon mustard - 20 g * lemon juice - 10 g * ground black pepper - to taste .

Preparation:

In a bowl, mash the tuna with a fork. Soak the chopped onion for 5 minutes. In cold water. Add all other ingredients, mix. Salad ready.

protein salad with tuna and cottage cheese.

Ingredients:

* 350 g of grainy low-fat cottage cheese. * 1 can of tuna in its own juice. * 6 cucumbers (fresh). * bunch of parsley. * 2 yolks of boiled eggs.

Preparation:

Chop the parsley, peel the cucumbers and cut into slices. Mix cottage cheese, parsley and cucumbers. Drain the juice from the tuna into a bowl. Crumble the yolks there and mix until smooth. Place the salad on plates, place the tuna pieces on it, and pour the dressing over it.

nutritious vegetable salad with tuna for dinner.

​​​​​​​

Ingredients:

2 fresh cucumbers. 4 tomatoes. 1 can of canned or boiled beans (250 g). 1 can of tuna in its own juice. 1 small sweet onion. Juice of half a lemon. Olive oil 1-2 tbsp. l. Salt, pepper, Italian herbs to taste. If desired, you can add sweet peppers and pitted olives.

Preparation: 1. Wash the cucumbers, cut in half and cut into slices. Also wash the tomatoes and cut them in half if they are small, or into 4 pieces if they are large. 2. Drain the liquid from the canned beans and place them in a salad bowl. Place chopped cucumbers and tomatoes on top of the beans. 3. Break the tuna meat into large pieces with a fork and place on top of the vegetables. Garnish the salad with chopped sweet onion half rings. 4. Sprinkle the salad with lemon juice and olive oil. 5. add some herbs to taste.

tuna salad: you can't find a better dinner!

Ingredients:

* canned tuna (in its own juice) 300 g. * eggs 2 pcs. * tomatoes 2 pcs. * bell pepper 1 pc. * lettuce leaves to taste. * olive oil, lemon juice.

Preparation:

We boil hard-boiled eggs. Cut the tomatoes into thin rings, each ring into quarters. Cut the bell pepper into pieces approximately the same size as the tomatoes. Wash the lettuce leaves and add them to the salad bowl with the tomatoes and peppers. Chop the boiled eggs quite coarsely and add to the salad. Mash the canned tuna with a fork, add to the salad (without liquid. Season with a small amount of olive oil and lemon juice, if necessary, add salt to taste. The salad is ready!

salad with tuna and beans: dinner for an ideal figure.

Ingredients:

* canned tuna in its own juice 50 g. * white beans 50 g (dry). * tomato 1 pc. * onions 30-50 g. * natural yogurt 2-3 tsp. * zucchini/zucchini 100 g. * 2-3 tsp. tuna juice * black pepper to taste.

Preparation:

Boil the beans first. Chop the onion and marinate in a weak vinegar solution for 20-30 minutes. Cut the zucchini/zucchini into slices, fry a little in a frying pan without oil, cool, and cut into cubes. Chop the tomatoes. Mix all ingredients, season with yogurt, pepper and tuna juice.

Another holiday recipe with tuna and avocado

Easily digestible protein and healthy fats - the most delicious salad with canned tuna. Serve as an appetizer. 10 minutes - and simple pleasure is on your plate!

Don't forget!

Aesthetics in serving is an important part of proper nutrition, because healthy digestion begins with the look at food.

Ingredients:

• Canned tuna (in its own juice) – 50 g
• Hard cheese (for example, Parmesan) - 50 g
• Curd cheese - 30 g
• Avocado – 50 g
• Salt, ground black pepper - to taste
• Red pepper (for decoration) - 1 pc.

KBJU per 100 g:

• Calories - 41.9 kcal
• Proteins - 2.9 g
• Fat - 3.2 g
• Carbohydrates - 0.4 g

Preparation.

Place cheese in small tortillas on the pan. Melt them into small pancakes. We wrap the still hot cake around the glass, turned upside down. The cheese will cool down: it will form a basket.

Throw tuna, avocado pulp, cottage cheese, salt and pepper into a blender. Swish-swish. Fill the cheese baskets with the resulting paste. Sprinkle with red pepper pieces. True splendor!

Delicious salad with fresh tuna and avocado

High-quality chilled tuna and ripe avocado are an ideal combination for a healthy salad. An additional ingredient in the form of an orange helps break down fat deposits and improves the taste of the dish. A small amount of cheese and a dressing based on olive oil prevents the feeling of hunger from setting in soon.

Ingredients:

• fresh tuna – 65 g;
• Iceberg salad – 50 g;
• orange – ¼ piece;
• cucumber ½ pcs.;
• egg – 1 pc.;
• Parmesan cheese – 10 g;
• kimchi sauce – 15 g;
• sesame – 7-10 g;
• salt;
• ground black pepper;
• olive oil;
• balsamic topping.

Preparation:

Season the fish fillet with salt and pepper, brush with a small amount of kimchi sauce and marinate for about 10-15 minutes. While waiting, tear the lettuce leaves into random pieces. Peel the orange with a sharp knife, then cut into slices. Also chop fresh cucumber and ripe avocado.

Attention! The recipe indicates the amount of ingredients per one full serving for lunch.

Boil one hard-boiled chicken egg, cut it into 6-8 pieces. Combine all used ingredients in one deep bowl and set aside. Take the tuna and coat all sides with sesame seeds. Then fry the fish for 1-2 minutes in a frying pan with olive oil.

On top, the fish protein should curl up and become pale in color, but the inside of the fillet will remain fresh, with a pink tint. Cut it into large pieces and add to the rest of the ingredients. Season the salad with a little olive oil, add a little balsamic topping, mix gently, sprinkle Parmesan on top and enjoy the taste of the diet dish.