Quick and Healthy Tuna Salad Pita Recipe

canned tuna dietary adaptations Easy healthy high protein ingredients no-cook nutrition pita bread pita pockets Quick Recipe reheating storage Tuna Salad Pita

Posted October 3, 2023 by: Admin #Kitchen

If you don’t feel like cooking, this tuna salad pita is a great no-cook meal! Ready in less than 10 minutes, and filled with protein and veggies, these tuna pita pockets are perfect for a quick and easy lunch or dinner.

A tuna salad pita on a plate with a glass of sparkling water.

If you love tuna salad and you love pita pockets, you’re going to love these tuna salad pita sandwiches. Unlike traditional tuna salad, which is very rich and heavy, these healthy tuna pita pockets are light, bright, and full of flavor.

By mixing the lettuce, tomatoes, and veggies, directly with the tuna and dressing, you create a crunchy tuna salad that you can stuff into whole wheat pita pockets to make a high-protein and high-fiber meal.

Why You’ll Love These Tuna Salad Pita Pockets

Quick – These tuna salad pita pockets can be whipped up in under 10 minutes.
Easy – Made with minimal ingredients, these pitas are super easy to make.
High in Protein – Filled with a full can of tuna, these pita pockets are protein-packed.
Full of Veggies – These pita pockets are loaded with vegetables.

Ingredients for tuna salad in a white bowl: canned tuna, lettuce, cherry tomatoes, red onion, celery, parsley, mayonnaise, red wine vinegar, Dijon mustard, salt and pepper.

Tuna Salad Pita Ingredients & Substitutions

Canned Tuna – The recipe calls for water-packed canned tuna, but you can use oil-packed tuna if you prefer.
Pita – You can use a plain or whole wheat pita.
Romaine Lettuce – To add some leafy greens. You could also use iceberg lettuce, butterhead lettuce, arugula, or spinach.
Tomato – To add a pop of sweetness. The recipe calls for cherry tomatoes, but grape or diced whole tomatoes would also work.
Celery – To add some crunch, diced cucumber would also work well.
Red Onion – To add some color and bite.
Mayonnaise – To make the creamy dressing. If you don’t like mayo, you can use plain yogurt or plain Greek yogurt instead.
Red Wine Vinegar – To balance the dressing, lemon juice would also work.
Dijon Mustard – To add some flavor.
Dill – To add more flavor.
Parsley – To add some freshness.
Salt and Pepper – To season.

Although I didn’t include any in my recipe, a slice of cheddar cheese or a bit of crumbled feta cheese would make a nice addition to these pitas.

Dietary Adaptions

To Make them Gluten-Free: Use a gluten-free pita.

To Make them Dairy-Free: No adaptations are needed, this recipe is dairy-free.

Mixed tuna salad in a white bowl ready to be stuffed in a pita pocket.

How to Make Tuna Salad for Pita Pockets

Make the dressing. In a medium bowl, add the mayonnaise, Dijon mustard, red wine vinegar, dill, and a pinch of salt and pepper, and whisk until well combined.
Make the tuna salad. Add the veggies and tuna to the bowl and toss until well coated in dressing.
Warm the pitas. Warm the pita in the oven or in a microwave.
Stuff the pitas. Slice the warm pita in half then, pull the sides apart to make a pocket, and then stuff each side with the tuna salad mixture.
Serve and enjoy!

You can find the detailed instructions in the recipe card below.

Nutrition Tip

When it comes to canned tuna, there are so many options to choose from. Opting for sustainable canned tuna that is fished from healthy stock and well-managed fisheries can help to minimize the harmful impacts on other marine life and the environment. If possible, opt for cans with the terms pole-caught, pole-and-line-caught, troll-caught, FAD-free, free school, or school-caught on the label.

Close up of a tuna salad pita pocket on a plate.

What kind of pita bread should you use?

Pita bread is traditionally baked on a stone surface, but can also be made in the oven, and is a mixture of yeast, water, and flour. Pita bread is known for its unique opening, or pocket, that is formed by steam filling the center of the dough. The exact combination of yeast, water, and flour can alter the texture of pita bread and there are two primary types of pita bread: the flat, thin style, and the thicker, spongy style.

In addition to variations in recipe ratios and cooking methods, pita bread can also be made with white or whole wheat flour. You can use any type of pita bread for this recipe.

Storage + Reheating

If you want to make these tuna pita pockets ahead of time, you can mix the tuna with the dressing and store it in the fridge for up to 5 days. When you are ready to eat, add the veggies, toss, and then stuff your pita pockets.

Tuna Salad Pita

Ready in 10 minutes, these tuna pita pockets are great for a healthy, yummy, high-protein, and no-cook lunch or dinner.

Ingredients

1 can water-packed tuna, drained
2 tablespoons mayonnaise
1 teaspoon Dijon mustard
1 tablespoon red wine vinegar, or lemon juice
1 teaspoon dried dill
2 cups romaine lettuce, finely chopped
1/2 cup cherry tomatoes, quartered
1 rib celery, diced
2 tablespoons red onion, thinly sliced
2 tablespoons fresh parsley, finely chopped
1 whole wheat pita, or regular
Salt
Black pepper

Instructions

In a medium bowl, add the mayonnaise, Dijon mustard, red wine vinegar, dried dill, and a pinch of salt and black pepper, and whisk until well combined.
To the same bowl, add the lettuce, tuna, tomatoes, celery, red onion, and parsley, and then – using tongs or your hands – toss until well coated in the dressing. Taste and adjust seasoning with salt and pepper to taste.
Optional: If you prefer a warm pita, you can warm your pita in an oven at 350°F for a few minutes or in the microwave for 15-30 seconds.
Place the pita on a cutting board and slice it in half, then use your hands to open each side to create a pocket. Then fill each side of the pocket with the tuna salad mixture.
Serve immediately and enjoy!