Dairy Free Tuna Salad

Dairy Free Tuna TransformedByFood.com

Dairy Free Tuna

Spring is in full swing here in New York, and with it comes the growing season.

Soon, we’ll be able to start eating freshly picked produce from our local organic farm.  As bathing suit season draws closer, it’s a great time to lighten up your menu, and make it more colorful.

Today’s recipe is one that I use when I am scrambling to put a meal together quickly.  As much as I try to plan ahead, it doesn’t always happen!

Since I found out last year that I have severe milk and egg intolerances, I’ve had to tweak many of my old favorite recipes.  That means no mayonnaise for my tuna salad, although since I’ve recently been able to add back egg yolks on occasion, I will soon be trying to make my own.

In the meantime, I’ve come to love my tuna with olive oil and apple cider vinegar. To make up for the lack of mayo or cheese, I add sliced avocado.  It’s the one thing I won’t eat tuna without anymore! And instead of bread, I use cucumber and/or salad greens. When you’re on a gluten free, dairy free diet, you learn to make these adjustments, without sacrificing taste.

Living with food restrictions is never easy. You have to work at making substitutions, and they don’t always work. On the other hand,  when they do, sometimes you like the new recipe better than your old one.  You know what they say about making lemons into lemonade! It’s the same idea.

Here’s my recipe:

Dairy Free Tuna Salad

Prep Time: 15 minutes

Total Time: 15 minutes

Yield: 1 to 2 servings

Dairy Free Tuna Salad

Dairy Free, Gluten Free Tuna Salad from TransformedByFood.com. Paleo, low carb friendly.


  • 1 - 5 oz. can of light tuna (I prefer Wild Skipjack, from Wild Planet)
  • 2 to 3T red onion, diced
  • 1/2 avocado, sliced
  • 5 small green olives, diced
  • 1/2 cucumber, sliced (or diced, if you're putting over salad greens)
  • 2T extra virgin olive oil
  • 1T apple cider vinegar, unfiltered
  • Dash salt and pepper
  • Mixed salad greens (optional)
  • Roasted red pepper (optional)


  1. Drain oil from tuna (see note below).
  2. Place it in bowl and break up into tiny chunks, using a fork.
  3. Combine oil, vinegar, salt and pepper, and add to tuna.
  4. Cut up red onion, olives, and cucumber.
  5. Arrange sliced cucumber in a separate bowl (or save to put over salad)
  6. Add red onion, olives, and any other veggies to tuna, and mix thoroughly.
  7. Put tuna salad over cucumber slices, or salad greens, whichever you prefer.
  8. Enjoy!

Food for thought:

If you use Wild Planet tuna, save the oil. It's actual fish oil that's full of Omega 3 fats. If you don't want to add a splash to the salad dressing, and can't find another use for it, then I suggest pouring over your pet's dog food. That's what I do!

This recipe is not SCD/GAPS friendly because canned fish is not allowed. Eating canned goods is not a good idea in general, and should only be used on a limited basis.


I usually just put it all over salad greens, but making mini cucumber sandwiches is great if you’re on the go. You can never go wrong with finger food, right?

This time, I didn’t add roasted red peppers, but they add flavor and color. Feel free to add your favorite ingredients. Tomatoes would go well here too, as would pickles.

Do you have any food sensitivities? Have you made over any recipes that you’d like to share?

Please note that this post is part of the Gluten Free Wednesdays blog carnival.  If you’re gluten free, stop by and check it out!

Have a happy, healthy day.

About Dawn

As a Certified Health Coach, I provide motivated individuals with the resources, tools, support and encouragement they need to make the gradual changes in food and lifestyle that could completely transform their lives. Contact me.
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