5-minute Vegan Tuna Salad Recipe. Delicious plant based filling for sandwiches or wraps and perfect to scoop onto a salad. Just 4 ingredients and it’s totally meal-prep friendly.
This post was updated from the original that was published on November 7, 2016. This post contains affiliate links. As an Amazon Associate I earn from qualifying purchases.
Here’s a quick and easy lunch idea you will love! Vegan Tuna is the perfect plant-based protein that takes just 5 minutes to make. If you have enough time to open a can of tuna and turn it into salad, you have enough time to make this instead.
3 easy steps to Vegan Tuna Salad
- PREP YOUR INGREDIENTS: Rinse and drain a can of chickpeas. Cut celery stalks into small dice. Mince one small shallot.
- MASH CHICKPEAS: Use a potato masher or fork to mash chickpeas into a paste. It’s OK for some pieces of chickpeas to remain.
- Mix in celery, shallots and mayo.
Vegan mayo is EASY to make and uses just a few simple ingredients. It will stay good in your fridge for 2 weeks and I’ve included the recipe below. You will need cashews, lemon juice, apple cider vinegar and garlic. That’s it. No oil, no eggs, no salt, no preservatives.
There are also many healthy brands on the market. Read the list of ingredients carefully to make the best selection.
Meal Prep like a BOSS!
This is an awesome recipe to include in your weekly meal prep. It is quick and easy to make, and it will stay good in your fridge for a week.
With a batch of this in your fridge you’ll be able to put something together in no time. This mock vegan tuna is the perfect vegan protein addition to greens, grains, wraps…you name it!
What can I do with Mock Tuna?
Vegan tuna salad is so tasty and versatile. You can add in all the same things you would add to regular tuna. Fresh dill or parsley, chopped pickles or pickle relish, fresh or pickled jalapenos, whole grain mustard or garlic powder all are great choices.
Make your favorite green salad and put a scoop or two of this faux tuna on top. No time to make salad? No worries, just scoop onto a lettuce leaf, slice a tomato and don’t forget the pickles on the side!
Do you enjoy sandwiches or wraps? Tired of the same old veggies and hummus for plant-based fillings? Vegan Mock Tuna Salad to the rescue!
How to make a vegan tuna collard wrap
- Prepare the collard green leaf.
Collard Greens make awesome wrappers for sandwiches. It’s important to trim down the woody step to make them pliable.
Place filling ingredients in a line along the bottom 1/3 of collard. Here I’ve scooped mock tuna, some julienned slices of red peppers and avocado slices.
Fold the bottom up, the sides in and then roll.
Why make “fake” vegan tuna salad?
It’s really simple. Feed yourself whole, real food if you want to feel your best. Canned tuna fish has high levels of mercury. that is toxic. When there’s a tasty option that’s just as easy…and loaded with solid nutrition instead, the best choice is obvious.
I modified and streamlined this chickpea tuna recipe so you can whip up a batch in 5 minutes. It’s important to have quick and easy…but also nourishing choices available with ingredients you have on hand. Healthy and simple food…is good food too!
- 1 (15-oz.) can chickpeas, rinsed and drained
- 1 small shallot, minced
- 2 small stalks celery, small dice
- 3 Tablespoons vegan mayo (see recipe below)
- In a medium sized bowl, mash the chickpeas with a fork or potato masher. It's ok if there are a few chunks of chickpeas mixed into the paste like mixture.
- Add shallot, celery (any additional optional ingredients) and mayo. Mix well.
OPTIONAL ADD INS: (all the same stuff you might add into tuna salad): fresh dill, chopped pickles or pickle relish, lemon juice, whole grain mustard, fresh parsley.
IDEAS for your VEGAN TUNA:
Sandwich: Toast the bread, add slices of avocado + lettuce and tomato. Serve with pickles!
Wrap: Use a collard green, spread with hummus or guacamole, add a big scoop of vegan tuna salad and some julienne veggies. Wrap and roll.
Salad: Make your favorite green salad and add a big scoop of vegan tuna on top.
IF YOU DON'T WANT TO USE PROCESSED MAYONNAISE, MAKE THIS EASY VERSION:
Vegan Mayonnaise (makes approximately 1 3/4 cup)
- 1 1/2 cups raw cashews
- 1 clove garlic, grated or pressed
- 3 Tablespoons fresh lemon juice
- 1 Tablespoon apple cider vinegar
- 1/2 cup + 2 Tablespoons water
1. Pour boiling water over raw cashews and let them soak for 15 minutes. Drain and discard the water.
2. Add cashews, garlic, lemon juice, apple cider vinegar and water to food processor or high speed blender. Blend on high, scraping down sides several times to be sure all cashew pieces are incorporated and mayonnaise is smooth and creamy.
3. Add in additional water, 1 Tablespoon at a time until mayo is desired consistency. It will thicken a bit as it cools, so make it slightly thinner than desired. Store in glass jar in the fridge for up to 2 weeks.
Serving Size1/2 cup
Amount Per Serving Calories 254Total Fat 12gSaturated Fat 2gTrans Fat 0gUnsaturated Fat 10gCholesterol 0mgSodium 97mgCarbohydrates 30gFiber 7gSugar 7gProtein 8g
The nutrition calculations were done using online tools. To obtain the most accurate representation of the nutritional information in any given recipe, you should calculate the nutritional information with the actual ingredients you used. You are ultimately responsible for ensuring that any nutritional information is accurate, complete and useful.
If you’re looking for other plant based protein options, for a sandwich or wrap, try these: