Healthy Kale and Tuna Salad

Looking for a nutrient-packed, protein-rich meal? This Healthy Kale and Tuna Salad is a delicious blend of fresh kale, savory tuna, crunchy pistachios, and tangy beet kraut. Perfect for lunch, dinner, or meal prep, it’s a balanced dish loaded with superfoods and healthy fats.

With simple ingredients like avocado mayo, mushrooms, and seeded crackers, this recipe is both satisfying and customizable. Whether you’re following a keto diet, looking for a high-protein salad, or just need a quick, healthy meal, this salad checks all the boxes.

Ingredients

Salad Components

• 1 package kale, chopped
• ½ package mushrooms, sliced (white or baby bella/cremini)
• ½ cup pistachios
• Seeded crackers (such as Mary’s Gone Crackers)
• Beet red kraut (like Cleveland Kitchen brand)

Healthy Tuna Salad

• 1 pouch or can of tuna in water, drained
• 2 tablespoons avocado mayo
• ⅛ teaspoon mustard
• 1–2 pickles, diced (such as Cleveland Kitchen pickles)
• Sea salt and freshly ground pepper, to taste

---

Instructions

1. Prepare the Salad Base:

• In a large bowl, add the chopped kale, sliced mushrooms, pistachios, seeded crackers, and beet red kraut. Toss to combine.

1. Make the Tuna Salad:

• In a separate bowl, mix the drained tuna with avocado mayo, mustard, diced pickles, sea salt, and pepper. Stir until well combined.

1. Assemble the Salad:

• Add the prepared tuna salad to the kale mixture. Gently toss to distribute the tuna evenly throughout the salad.

1. Serve and Enjoy:

• Serve immediately, or let the flavors meld for a few minutes before enjoying.

---

Why You’ll Love This Recipe

• Packed with Nutrients: Loaded with protein from tuna, healthy fats from avocado mayo and pistachios, and fiber from kale and kraut.
• Unique Flavor Combo: The tangy kraut and savory tuna blend perfectly with the earthy mushrooms and crunchy pistachios.
• Quick and Easy: Perfect for a healthy lunch or dinner, ready in just minutes.
• Customizable: Easily swap ingredients to suit your preferences or what’s in your pantry.

---

Tips

• Massage the Kale: To make the kale tender, massage it with a drizzle of olive oil before adding other ingredients.
• Drain the Tuna Well: Ensures the tuna salad isn’t watery.
• Use Fresh Ingredients: Fresh kale, mushrooms, and quality kraut make a big difference in flavor.
• Cracker Crunch: Add the crackers just before serving to keep them crispy.

---

Variations and Substitutions

• Protein Swap: Use shredded chicken, salmon, or chickpeas instead of tuna.
• Greens Alternative: Replace kale with spinach, arugula, or mixed greens.
• Dressing Change: Substitute avocado mayo with Greek yogurt or olive oil for a lighter option.
• Nuts and Seeds: Swap pistachios for almonds, walnuts, or sunflower seeds.

---

FAQs

Can I make this ahead of time?
Yes, prepare the components ahead but keep the crackers and tuna salad separate until ready to serve.

What’s the best way to store leftovers?
Store in an airtight container in the fridge for up to 2 days. Add fresh crackers before serving.

Is this recipe keto-friendly?
Yes! Simply ensure your crackers are low-carb, or skip them entirely.

---

Serving

Serve as a light lunch, dinner, or side dish. Pair with a fresh fruit smoothie or a hearty soup for a complete meal.

---

Suggestions

• Pair with Soup: Try a bowl of tomato bisque or vegetable soup alongside this salad.
• Lunch Prep: Pack it in meal prep containers for an easy, grab-and-go lunch option.
• Topping Ideas: Sprinkle with shredded cheese, hemp hearts, or a squeeze of lemon for added flavor.

This Healthy Kale and Tuna Salad is versatile, flavorful, and perfect for any occasion!