Tuna TVP Salad

Tuna TVP Salad

Tuna TVP Salad

Serves: 1

I am so excited to share this recipe with you! Per a recommendation from two amazing ladies, I bought a bottle of Coconut Vinegar before leaving for vacation. Yesterday, while I was deciding what to make for lunch, I opened my cabinet and saw the vinegar sitting there. I had forgotten all about it! I got extremely excited! I wanted to make a savory lunch ( I do eat a lot of sweet lunches since I love breakfast…think parfaits, pancakes, etc) and was really in the mood for tuna! Also, my breakfast had been a bit heavier on carbs and lacking in protein, so I wanted to make sure that the meal was protein packed! Well, to say this salad is full of protein is an understatement!! Feel free to make this salad a bit more nutrient balanced by using brown rice instead of TVP!! If you don’t know what TVP is, check out this post where I talk about it! 🙂

Fit Ingredients

  • 1/2c (48g) TVP or Brown Rice
  • 1 pouch (3oz) low sodium tuna
  • 1c (81g) chopped frozen spinach
  • 70g sliced heirloom tomatoes
  • 2 1/4 (7g) tsp shelled hemp seeds
  • 1 tbs dijon mustard
  • 1/2 tbs olive oil
  • Salt & Pepper, to taste
  • 1/2 c water


In a microwave safe bowl mix the TVP and water. Microwave on high for 3-3 1/2 minutes. Add the chopped spinach to your TVP and microwave for an additional 1-1 1/2 minutes. Allow TVP to cool for 5 minutes. Mix your tuna and sliced tomatoes into your TVP. In a separate bowl, mix your mustard, vinegar and olive oil. Mix your mustard, vinegar, olive oil ‘dressing’ into your TVP. Season with salt and pepper, to taste. Sprinkle with shelled hemp seeds. Serve warm or chilled.

This salad was quick and easy with a huge protein and fiber punch!! The flavors worked so well together and it kept me full for hours!! This would be a great salad to double or triple and keep in your refrigerator for a ‘go-to’ meal or to bring to a summer bbq. You could also leave out the tuna and add in some cucumber and use it as a side dish to some grilled chicken, fish or steak!


Nutrition: (for entire recipe, using TVP. Not including additional salt)

Calories: 386.4, Protein: 50.8, Carbs: 20.3g, Fat: 11.7g (2g Saturated), Sodium: 265mg, Fiber: 11g (Net Carbs: 9.3g)



  1. This recipe sounds soo good! 😀 I LOVE tuna! 🙂

  2. Holy protein! Great easy meal!! Wondering where the 20g of carbs came from other than the seeds/veg? The TVP?


  1. […] #3: Tuna TVP Salad from yesterday’s […]

  2. […] I made myself some tuna salad today, because I found myself craving it after seeing a recipe that Sarah posted that day.. […]

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