Asian Tuna Salad Recipe (Easy, Healthy & High Protein)
This Asian tuna salad recipe is a quick, healthy, and high-protein meal made with tuna, soy sauce, sesame oil, and fresh vegetables. It’s creamy, flavorful, and ready in just 15 minutes—perfect for meal prep, sandwiches, lettuce wraps, or light lunches.
Servings 4 servings
Calories 235kcal
Cost $9 for entire recipe
Equipment
- Mixing bowl (medium)
- Small whisk or fork (for dressing)
- Cutting board
- Chef’s knife
- Measuring spoons
- Can opener
- Paper towels (for draining tuna and drying cucumber)
- Rubber spatula or spoon (for mixing)
Ingredients
- 2 5 oz cans tuna in water, drained (slightly moist, not dry)
- 3 tbsp mayonnaise
- 1½–2 tsp low-sodium soy sauce start with 1½ tsp
- 1 tsp toasted sesame oil
- 2 tsp rice vinegar
- 1 tsp honey
- 1/2 tsp Dijon mustard
- Pinch of salt optional, to taste
- 1/2 cup small-dice cucumber Persian or English, patted dry
- 1/3 cup shredded carrots
- 2 green onions thinly sliced
- 1/4 tsp finely grated ginger
- 1/4 tsp finely grated garlic
- 1 tsp sriracha optional
- 1 tsp toasted sesame seeds
- 1–2 tsp chopped cilantro or mint
- 1 tsp lime juice optional, to taste
Instructions
- Drain the tuna well and lightly press out excess moisture, leaving it slightly moist.
- Pat the diced cucumber dry with paper towels to remove excess water.
- In a medium bowl, whisk together mayonnaise, soy sauce (start with 1½ tsp), sesame oil, rice vinegar, honey, Dijon mustard, ginger, garlic, and sriracha until smooth.
- Add cucumber, carrots, and green onions to the dressing and mix until evenly coated.
- Gently fold in the tuna, keeping some chunks intact for texture.
- Let the salad rest for 10 minutes to allow the flavors to meld.
- Taste and adjust: add more soy sauce or a pinch of salt if needed, and a little lime juice or rice vinegar for brightness.
- Sprinkle with sesame seeds and herbs before serving.
Notes
This Asian tuna salad is a creamy, flavorful twist on classic tuna salad, combining soy sauce, sesame oil, and rice vinegar for a balanced, savory profile. It’s perfect for quick lunches, meal prep, or a healthy high-protein meal.
Use good-quality tuna
Choose tuna packed in water for a clean, light flavor. Solid white albacore or chunk light tuna both work well in this recipe. Drain tuna properly
Drain well and lightly press out excess liquid, but don’t over-dry. Keeping a little moisture helps maintain a soft, flaky texture instead of a dry or chalky salad. Control the salt level
Low-sodium soy sauce is recommended so you can adjust seasoning at the end. Start with less and add more if needed to avoid oversalting. Prevent a watery tuna salad
Pat the diced cucumber dry before mixing. This keeps the dressing creamy and prevents excess moisture during storage. Dijon mustard improves flavor balance
A small amount adds subtle depth and helps round out acidity without making the salad taste like mustard. Let the salad rest before serving
Allowing it to sit for about 10 minutes helps the flavors blend and creates a smoother, more cohesive taste. Adjust brightness to taste
Rice vinegar adds a mild tang, but you can add a small squeeze of lime juice at the end if the flavor needs extra freshness. Customize easily
You can add ingredients like avocado, edamame, or chopped peanuts for extra texture and flavor. For a spicy version, increase heat or use gochujang instead of sriracha. Great for meal prep
This healthy Asian tuna salad stores well in the refrigerator for up to 3 days. Stir before serving to refresh the texture. Serving ideas
Serve in lettuce wraps, sandwiches, rice bowls, or with crackers for an easy and satisfying meal.
Choose tuna packed in water for a clean, light flavor. Solid white albacore or chunk light tuna both work well in this recipe. Drain tuna properly
Drain well and lightly press out excess liquid, but don’t over-dry. Keeping a little moisture helps maintain a soft, flaky texture instead of a dry or chalky salad. Control the salt level
Low-sodium soy sauce is recommended so you can adjust seasoning at the end. Start with less and add more if needed to avoid oversalting. Prevent a watery tuna salad
Pat the diced cucumber dry before mixing. This keeps the dressing creamy and prevents excess moisture during storage. Dijon mustard improves flavor balance
A small amount adds subtle depth and helps round out acidity without making the salad taste like mustard. Let the salad rest before serving
Allowing it to sit for about 10 minutes helps the flavors blend and creates a smoother, more cohesive taste. Adjust brightness to taste
Rice vinegar adds a mild tang, but you can add a small squeeze of lime juice at the end if the flavor needs extra freshness. Customize easily
You can add ingredients like avocado, edamame, or chopped peanuts for extra texture and flavor. For a spicy version, increase heat or use gochujang instead of sriracha. Great for meal prep
This healthy Asian tuna salad stores well in the refrigerator for up to 3 days. Stir before serving to refresh the texture. Serving ideas
Serve in lettuce wraps, sandwiches, rice bowls, or with crackers for an easy and satisfying meal.