Mexican Tuna Salad

by Kayla Berman on August 19, 2024 0 comments

My quick, simple, and healthy Mexican Tuna Salad recipe is the high-protein meal-prep magic you’ve been missing. This delightful twist on the diner classic features juicy corn kernels, tender black beans, sweet bell peppers, sharp onions, and a zesty chili cumin dressing for a bona fide flavor fiesta!

Why You’ll Love This Mexican Tuna Recipe

No-Cook Simplicity – This black bean tuna salad is a snap to throw together thanks to a heavy arsenal of canned goods. The only things you have to chop are onion, bell pepper, and cilantro! Perfect for the dog days of summer, or anytime you don’t have the patience for cooking.
Bright & Flavorful – Between the crunchy vegetables, fresh herbs, and pantry powerhouses like juicy corn and zesty spices, this is one seriously flavorful meal. As a bonus, it’s also high protein, high-fiber, low-calorie, and super nutrient-dense thanks to a rainbow of veggies.
Versatile AF – This tuna Mexican salad has become a staple in my meal-prep routine because it can be enjoyed in so many ways—with tortilla chips, on a tostada, as a tuna melt, or protein-heavy salad topper to name a few. It’s such a fun departure from traditional tuna salad!

Ingredients & Substitutions

Canned Tuna – Canned tuna is one of my favorite lean protein sources! I tend to reach for chunk light tuna packed in water because it’s inexpensive and super easy to break apart. Feel free to swap in solid albacore packed in either water or oil (though oil will be higher in fat and calories).
Canned Black Beans – Canned beans are one of my favorite pantry staples and cooking shortcuts of all time. Simply drain and rinse them, then they’re ready to go! In a pinch, pinto beans, kidney beans, or white beans will do the trick.
Canned Corn – Another excellent cooking hack. Feel free to swap in defrosted sweet corn kernels or fresh corn, but be prepared for a bit of extra crunch.
Red Onion – I love the bright magenta hue and moderately sweet flavor of red onion. You’re welcome to swap in green onions (use both the whites and greens!), or use yellow or white onions in a pinch.
Red Bell Pepper – For sweetness and crunch. Yellow or orange bell peppers work just as well, as do mini sweet peppers. You’re also welcome to use jarred roasted bell peppers if your crisper drawers are empty.
Fresh Cilantro – I love the fresh, herbaceous flavor of cilantro. If you’re not a fan, try using flat-leaf parsley instead.
Plain Greek Yogurt – Using mostly Greek yogurt and only a hint of mayonnaise for the dressing helps keep the fat and calories of this easy Mexican tuna salad in check, plus adds a nice little boost of protein. It also kinda tastes like sour cream—totally on point for this Tex-Mex twist! Feel free to swap in Skyr.
Light Mayo – Adding just a little bit of mayo gives this tuna salad an extra bit of creaminess and a hint of flavor.
Lime – Fresh lime is best in terms of flavor. To get the most from your fruit, give it a firm roll on the counter for 10-15 seconds before slicing it open. If you can’t get your hands on fresh, Nellie and Joe’s Famous Key West Lime Juice is by far the best bottled version around.
Garlic Powder & Onion Powder – A double whammy of allium powders brings the sweet complexity of sautéed garlic and onions without any fuss. You can use 3x as much dehydrated onion flakes and 2x as much dehydrated garlic flakes if needed. Alternatively, use garlic or onion salt, but start slow so you don’t accidentally over-salt.
Chili Powder & Ground Cumin – These warming spices bring all the taco spice vibes.
Salt & Black Pepper – For basic seasoning, to taste. Use sea salt or kosher salt and freshly ground pepper for the best results.

Equipment

Can Opener
Mixing Bowl
Measuring Cups & Spoons
Meal-Prep Containers (optional)

How To Make Mexican Tuna Salad

This corn tuna salad with black beans comes together in just a few simple steps:

Step 1: Flake Tuna. Add the can of tuna to a large mixing bowl. Mash with a fork and break up any large chunks.

Step 2: Add Veggies. Next add the black beans, corn, red onion, red bell pepper, and fresh cilantro.

Step 3: Make Salad Dressing. Then in a separate small bowl or small jar add the greek yogurt, light mayo, fresh lime juice, garlic powder, chili powder, ground cumin, and onion powder. Combine evenly until a creamy dressing forms.

Step 4: Toss Salad. Pour the dressing over the tuna salad ingredients. Mix until everything is well combined. Season with salt and black pepper to taste.

Step 5: Serve & Enjoy!

all of the Mexican tuna ingredients have been added to a bowl but not mixed.

Mexican tuna salad in a clear mixing bowl after stirring together.

Optional Variations & Dietary Adaptations

This delightful Mexican salad with tuna can easily be tweaked to fit your needs. Here are a few ideas to get you started:

Extra Spicy – If you prefer your Mexican meals to be a little caliente, feel free to spice it up. Try adding a diced jalapeño or serrano pepper, season with your favorite hot sauce, and/or add some cayenne to the mix with the other spices.
Dairy-Free Tuna Salad – Love creamy things but can’t do dairy? Feel free to swap in your favorite vegan Greek yogurt or Skyr.
Allium-Free – If you can’t eat garlic and onions, don’t fret. You can omit the red onions or swap in chopped jicama or celery for added crunch. Then, replace the garlic and onion powder with a few pinches of asafoetida for a shockingly similar substitute.
Shortcut – Not in the mood for chopping or measuring? First, turn to the frozen aisle and grab chopped bell peppers and chopped onions. Next replace all the spices and salt with taco seasoning to minimize your effort.

Expert Tips

Knife skills. Make sure to chop your ingredients into small, uniform bits so you get a little bit of everything in every bite.
Waste not, want not. Tender cilantro stems are brimming with flavor; mince them finely and toss them in. You can also save your veggie scraps for making a waste-free veggie broth and toss your spent lime in a pitcher of water for a hint of fruity flavor.
Red onion too much for your taste? After dicing, place in a bowl of cool water for about 10 minutes, then drain. The water will leech out some of the “bite,” leaving you with a milder, shallot-like flavor.
Don’t forget to season. After mixing up your corn tuna salad with black beans, make sure to give it a taste. Does it need more salt or acid? Take the time to perfect the flavor before popping it in the fridge.
Got fur babies? Spice up their kibble by drizzling the water from the canned tuna over their meal. NOTE: 4 cans will yield a lot of water, which can be a little salty for our 4-legged pals. Consider saving 3 cans worth to divvy out over the next few days.

Serving Suggestions

Friends, the best part about this zippy corn & black bean tuna salad is how fun it is to eat. You have so many options! Here are just a few to get you started:

Wraps & Sandwiches – Whether you pile it into a tortilla with fresh tomatoes and crunchy lettuce for a wrap, stuff it into a crusty bolillo roll for a Mexican-style torta, or pile it high on toast, cover it with cheese and turn it into a Mexican tuna melt, you can’t go wrong.
Lettuce Lover – Add a scoop on top of a green side salad or Southwest avocado corn salad for a pop of protein, OR use large butter lettuce leaves for cool and crispy tuna lettuce wraps. The perfect easy and healthy lunch or light dinner!
Grain Bowl Goodness – My zesty quinoa lime salad is the perfect base.
Lunchtime Hero – Pack this Mexican tuna salad into a bento box with a handful of tortilla chips or crackers and your favorite raw veggies. Adult Lunchables? Yes, please.
Simple Spoonful – Considering this tuna salad has plenty of fresh vegetables in it, I’m more than happy to eat it straight from the bowl with nothing but a spoon.
Tuna Tostada – Grab a salty, crunchy tostada round, pile on the tuna goodness, add a few shakes of hot sauce, some shredded lettuce, and a few slices of creamy avocado for a festive and filling snack.

Storage Instructions

Leftover tuna salad will keep well in an airtight container in the fridge for up to 5 days.
I don’t recommend freezing it, as the dairy in the Greek yogurt dressing has a tendency to break and the fresh veggies tend to weep.

Check out my Tuna Salad Storage post for more information!

FAQs

Is Mexican tuna salad healthy?

I’m not a nutrition professional, so if you need dietary advice, I’m not your gal. That said, this Tex-Mex tuna salad has all the hallmarks of what I’d consider a healthy, light meal: it’s high-protein, high-fiber, relatively low-fat and low-calorie, has heart-healthy fat from the fish, and is packed with veggies.

Does tuna fish salad taste better if you refrigerate the tuna in the cans first, or if you prepare the salad and refrigerate all the ingredients together?

I recommend the latter. Why? Letting the tossed salad hang out in the fridge means the flavors will have a chance to meld. Refrigerating the cans of tuna won’t improve the flavor, and might actually make it harder to flake apart.

What’s a good substitute for tuna for a tuna fish sandwich?

This Mexican-inspired tuna salad would also be great with canned salmon!

Related Recipes

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If you make this fabulous Mexican tuna salad or any of my other recipes, I would absolutely love to know! Tag me @wellnessbykay on Instagram so I can see and share your recreations.

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