Some days, lunch needs to be quick, fresh, and filling. This Broccoli Tuna Salad checks every box. The creamy tuna pairs with crisp broccoli, crunchy sunflower seeds, and fresh green onion. Plus, you can make the whole bowl in about 15 minutes without turning on the stove.
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Why You’ll Love This Broccoli Tuna Salad
This Broccoli Tuna Salad has a creamy texture with plenty of crunch. The broccoli rice keeps every bite fresh, while the tuna adds 17 grams of protein per serving.
Also, Dijon mustard adds a light, sharp flavor. Meanwhile, sunflower seeds bring a nutty crunch that works well with the soft tuna.
Best of all, the recipe takes only 15 minutes. It makes four servings, so you can also prepare it ahead for easy lunches.
Each serving has about 236 calories, 5 grams of carbohydrates, 17 grams of protein, 17 grams of fat, and 2 grams of fiber.
Broccoli Tuna Salad Ingredients
You will need:
- 2 cans tuna, 5 ounces each, drained
- 1 cup broccoli rice
- 1/3 cup mayonnaise
- 1/2 tablespoon Dijon mustard
- 2 green onions, sliced
- 2 tablespoons sunflower seeds
- 1 to 2 tablespoons chopped parsley, chives, or other herbs
- Salt and pepper, to taste
Best Tuna to Use
Wild albacore tuna packed in water works well for this recipe. However, you can use any canned tuna you enjoy.
Most importantly, drain the tuna well. Too much liquid can make your Broccoli Tuna Salad watery.
How to Make Broccoli Rice
Add fresh broccoli florets to a food processor. Then pulse them until the broccoli looks like small grains of rice.
Next, measure one cup for the salad. Keep the texture slightly chunky so the broccoli stays crisp.
Easy Ingredient Substitutions and Flavor Add-Ins
You can use homemade or store bought mayonnaise. Also, you can replace parsley with chives or another fresh herb.
If you do not have sunflower seeds, use another seed you like. Likewise, regular mustard or stone ground mustard can replace Dijon.
If you skip mustard, add your favorite spices instead. You can also mix in a little sriracha for some heat.
How to Make Broccoli Tuna Salad
This Broccoli Tuna Salad comes together quickly. In fact, you only need a food processor, a bowl, and a spoon.
Step 1: Process the Broccoli
Add fresh broccoli florets to your food processor. Then pulse them in short bursts until they have a fine, rice like texture.
Next, measure one cup. Do not process the broccoli too much, or you may lose its pleasant crunch.
Step 2: Combine the Tuna Salad Ingredients
Add the drained tuna and broccoli rice to a large bowl. Then add the mayonnaise, Dijon mustard, green onions, sunflower seeds, and herbs.
Next, stir everything until the ingredients combine well. Break larger pieces of tuna apart as you mix.
Step 3: Season and Serve
Add salt and black pepper to taste. Then stir the Broccoli Tuna Salad again.
Serve it right away, or chill it for later. You can eat it plain or use it in wraps, sandwiches, and lunch bowls.
Tips for the Best Broccoli Tuna Salad
A few simple tips can help you get the texture just right. First, pay attention to your broccoli and tuna.
Getting the Broccoli Texture Just Right
Use short pulses when processing the broccoli. This method gives you more control over the texture.
Also, stop while the broccoli still has some crunch. You want small pieces, not a smooth broccoli paste.
Using Fresh or Steamed Broccoli
Fresh broccoli gives this salad a crisp bite. However, you can use steamed broccoli if you prefer something softer.
First, let steamed broccoli cool completely. Then remove any extra moisture before adding it to the bowl.
Adjusting the Creaminess and Flavor
Start with 1/3 cup mayonnaise. Then taste your salad and add a little more if you want a creamier texture.
For extra tang, add more mustard. Meanwhile, a small amount of sriracha can add a spicy kick.
Easy Ways to Serve Broccoli Tuna Salad
You have plenty of ways to enjoy Broccoli Tuna Salad. Therefore, it works well when you want to change up your weekday lunches.
Lettuce Wraps and Tortilla Wraps
Spoon the salad into butter lettuce leaves for a crisp lunch. You can also add sliced vegetables for extra crunch.
Alternatively, wrap the salad in a tortilla. Then roll it tightly for an easy lunch on the go.
Tuna Salad Sandwiches
Add a generous scoop to your favorite bread. Next, top it with lettuce, tomato, cucumber, or other vegetables.
You can also add a few sunflower seeds before closing the sandwich for extra crunch.
Quinoa and Greens Bowls
Add the salad to a bowl of cooked quinoa and leafy greens. Then add any fresh vegetables you have in the fridge.
As a result, you get a filling lunch with very little extra work.
Crackers and Quick Lunch Plates
Serve Broccoli Tuna Salad with seed crackers for a simple lunch or snack.
Also, add sliced vegetables or fruit on the side. This option works especially well when you do not feel like making a sandwich.
Make-Ahead and Storage Tips
You can prepare this salad ahead for busy days. However, always keep it cold because it contains tuna and mayonnaise.
How Long Broccoli Tuna Salad Lasts in the Fridge
Store Broccoli Tuna Salad in an airtight container in the refrigerator. It will keep for about 3 to 4 days.
Also, avoid leaving the salad at room temperature for long periods. Before serving leftovers, stir the salad well.
How to Store and Freeze Extra Broccoli Rice
Store extra broccoli rice in the refrigerator if you plan to use it soon.
Otherwise, freeze it for up to three months. For convenience, divide it into small portions before freezing.
More Such Recipes
- creamy classic tuna salad
- Mediterranean-inspired Tuscan tuna salad
- avocado chickpea tuna salad
- chopped broccoli and chickpea salad
- easy broccoli pasta salad
- healthy tuna garbanzo bean salad
For more simple lunch ideas, you can follow Kai Recipes on Pinterest and Facebook.
Frequently Asked Questions
Do broccoli and tuna go together?
Yes. Broccoli and tuna work very well together. The broccoli adds a fresh crunch, while the tuna brings a soft texture and savory flavor. Also, mayonnaise and Dijon help bring everything together.
What not to put in tuna salad?
Avoid adding too many watery ingredients. They can make tuna salad thin and soggy. Also, add strong spices and sauces in small amounts so they do not cover the tuna flavor.
What is Matthew McConaughey’s tuna salad recipe?
Matthew McConaughey has shared a tuna salad with several sweet, tangy, and crunchy ingredients. However, his version differs from this recipe. This Broccoli Tuna Salad uses broccoli rice, tuna, mayonnaise, Dijon, green onions, herbs, and sunflower seeds.
What mixes well with canned tuna?
Mayonnaise, mustard, herbs, green onions, seeds, and crunchy vegetables mix well with canned tuna. Also, broccoli, avocado, chickpeas, lettuce, and a little sriracha can work well.
Final Thoughts
Broccoli Tuna Salad makes a handy lunch when time feels short. You get creamy tuna, crisp broccoli, fresh herbs, and crunchy sunflower seeds in every bite.
Plus, you can serve it in many ways. Spoon it into lettuce, make a sandwich, fill a tortilla, or add it to a quinoa bowl. With only 15 minutes of prep, this simple recipe can make weekday lunch much easier.
Broccoli Tuna Salad Recipe : Quick and Fresh 15 Minute Lunch
Description
Broccoli Tuna Salad combines creamy tuna and mayonnaise with crisp broccoli, green onions, fresh herbs, and crunchy sunflower seeds. Dijon mustard adds a slightly sharp flavor, and the whole salad comes together in just 15 minutes with no cooking required.
Ingredients
2 (5-ounce) cans tuna, drained
1 cup broccoli rice
1/3 cup mayonnaise
1/2 tablespoon Dijon mustard
2 green onions, sliced
2 tablespoons sunflower seeds
1–2 tablespoons chopped parsley, chives, or other herbs
Salt and pepper, to taste
Instructions
1. Process fresh broccoli florets in a food processor until they have a fine, rice-like texture. Measure 1 cup of the broccoli rice.
2. Combine the broccoli rice in a large bowl with the drained tuna, mayonnaise, Dijon mustard, green onions, sunflower seeds, and chopped herbs.
3. Mix thoroughly, then season with salt and pepper to taste.
4. Serve on its own, in a sandwich, in lettuce wraps, in tortillas, with quinoa and greens, or on seed crackers.
Notes
Wild albacore tuna packed in water is one option, though other canned tuna can be used.
Homemade or store-bought mayonnaise works.
Parsley can be replaced with chives or another preferred herb.
Other seeds can substitute for sunflower seeds.
Regular or stone-ground mustard can replace Dijon.
If you omit mustard, add spices or a small amount of sriracha for extra flavor.
Steamed broccoli can also be used.
Refrigerate leftovers in an airtight container for 3–4 days.
Avoid leaving the salad at room temperature for extended periods.
Extra broccoli rice can be frozen for up to 3 months.