Clean Eating Tuna Salad

This recipe is inspired by the tasting tiki hut at Trader Joe’s.

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I’m thankful that they manage to give me a quick little snack when the munchies hit, and they also tend remind me of things I love that have somehow fallen off the radar.

Case in point: tuna salad.

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We were getting our weekly groceries and passed by the tasting hut, and I saw they were serving tuna salad on crackers. I picked up a cracker and gave it to Liv, saying, “It’s tuna. It’s fish.” 

I tried to emphasize that it was fish so she didn’t bite into it expecting something sweet. (I’m still horrified from the time I thought caviar was jelly. That’s a surprise you never want to get.)

“It’s GOOD. I like it.”

Thrilled that she enjoyed it, I grabbed two cans of tuna from the taster hut -a puppet to the TJ’s marketing managers- and went home to make this copycat recipe. One of the things I really enjoyed about the tuna salad was that it was mayo-free -I love mayo but realize not everyone is a fan- and included sunflower seeds for a boost of nutrients. It was a perfect protein-packed afternoon snack.


Here’s the recipe:


Clean Eating Tuna Salad

A high-protein snack or lunch option that’s wonderful on a salad, on crackers or in a wrap

  • Prep Time: 5
  • Total Time: 5
  • Yield: 2 1x



  • 2 6-oz cans of tuna, drained
  • 2 oz creamy goat cheese
  • 2 tablespoons capers
  • 1/4 cup sunflower seeds
  • Drizzle of olive oil
  • Pepper
  • a squeeze of lemon juice


  1. In a large bowl, combine all ingredients.
  2. That’s it!


  • When buying tuna, check the label. Aim for BPA-free packaging and fish that is sustainably caught.

Let me know if you give it a try!

Any lunchtime staples that you’re currently loving?

I’m off to teach my first Zumba class back in the game! Wahoo ?

See ya later today.

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