Vegan tuna? That sure doesn't sound right, but it's true! This chickpea tuna salad is an ideal substitute for those whoa re missing their favorite tuna salad but trying to fit more vegan meals into their menu. Plus, it's packed with flavor, protein, and healthier than many other “salad” spreads you might otherwise add to your diet. You'll love how fast it is to make this recipe, and how even your non-vegan friends and family will devour this recipe.
The Best Chickpea Tuna Salad
Right away, you have to know that this is one of my favorite lunches. I didn't think I would really like vegan options, but this one blows my mind! I've always enjoyed a good tuna sandwich or even a chicken salad sandwich, but sometimes, you want something tasty but different. While I usually grab ingredients for these tuna salad pickle boats, this is a new recipe I'll definitely make more often, and so will you!
Why Choose a Vegan Tuna Salad for Lunch?
Honestly, I stumbled upon this recipe and decided it might be fun to make for my wife who use to follow an all vegan diet. Sometimes, doing something vegan just makes you feel better physically, but it also can be more affordable for your budget.
Canned tuna can get kind of pricey, but canned beans, and chickpeas, are usually pretty inexpensive. Considering how much more this makes for the price, it was a great choice. Plus, unlike some vegan dishes, it isn't loaded with ingredients the average consumer wouldn't know about or have a hard time finding.
Ways to Get More Protein on a Vegan Diet
Protein is a huge part of healthy eating and for me, staying on track with WW and mindful eating. If I am working toward including more vegan meals, I will want to make sure I don't skimp on the protein. The funny thing is – protein is in so much more than just meat products.
You may not realize that there is a ton of protein in many of your favorite beans, vegetables, and even things like potatoes! Beans are one of the most popular due to affordability and versatility, but you can also add more protein just by amping up your vegetable portions.
There are tons of high protein vegetables. Did you know you can get over 6 grams of protein in just 1 cup of lima beans? My favorite, broccoli, has on average 2.4 grams of protein per 1 cup serving. It's easy to add an extra 2-6 grams of protein with just a single serving of vegetables on your plate!
Does Protein Really Keep You Full Longer?
Every person has different needs physically. That means that while extra protein helps me feel full longer, it may not work as well for you. However, in general, it's easy to say that added protein can keep you full longer.
One of the keys to staying full while following WW for me has been to add plenty of fiber-rich vegetables and fruit alongside a moderate to high serving of lean protein with every meal. This vegan tuna salad option makes that super easy to manage.
What Are Some Low-Point Mix In's for Vegan Tuna Salad?
Wondering how to dress up this “tuna” salad without adding points? Below are a few of my favorite additions that add texture and flavor without adding a bunch of points.
- Diced dill pickles or dill pickle relish
- Green onion or diced red onion
- Diced celery stalks
- Minced roasted garlic
- Fresh cherry tomato diced into small pieces
- Apple chunks or pieces
If you aren't worried about keeping this completely vegan, you can also add in some hard-boiled eggs that have been chopped or diced into small pieces. I make these Instant Pot hard boiled eggs once a week to add to salads, wraps, and to use as snacks.
If you are looking for more low point options to fit into your diet but still keep protein high, these lists are a great place to look for zero point options for each unique plan.
- Purple Plan with Carbs, Calories, and Portions
- Green Plan with Carbs, Calories, and Portions
- Blue Plan with Carbs, Calories, and Portions
What Low Point Ways Can I Serve Chickpea Tuna Salad?
If you've kept this recipe pretty low in points, you may be worried about blowing a ton of points on crackers or bread. You don't have to worry! There are tons of low point options that fit into your points and menu plan. Below are a few of my favorites.
- Cucumber slices or rounds
- Pickle spears
- Leaf lettuce, bib lettuce, or even iceberg lettuce leaves
- One of these best breads to use on Weight Watchers (I like to toast and cut into quarters to “dip” with easily)
- Low point tortillas as a wrap or cut and air fried to create chips
- One of these Weight Watchers chips or crackers
Can I Use Nonfat Plain Greek Yogurt Instead of Vegan Mayo?
If you aren't worried about keeping this 100% vegan, you can easily substitute equal amounts of nonfat plain Greek yogurt in this recipe. It is a common choice used with WW as it is also high in protein and has low or zero points depending upon the plan used.
Struggling to Afford WW Program?
- cost: iTrackBites costs $36 for the year (using this link for 40% off makes it $36), WW is $16+ for the month, and it's the same formula
- choices: I can choose PointsPlus, Freestyle, or any other plan I want with iTrackBites. Even with the new WW changes, they only offer 3 plan options (not PointsPlus).
- logs: You can export your tracker data by the week, month, or quarter with iTrackBites. WW does not give you access to quarterly data.
- accuracy: I've found inaccurate info in the WW app due to members submitting and not paying attention to the right numbers. With iTrackBites, I know if I see the green check, it's been verified as accurate. This puts my mind at ease!
More Vegan and Vegetarian WW Recipes You'll Love
If eating a vegan or plant based diet is something you are interested in, you'll love these other vegan friendly WW recipes.
- Spicy Cauliflower and Chickpea Rice Bowl
- The Best Vegan Burgers
- Slow Cooker Vegetable Soup
- Simple Vegan Oatmeal Cookies
- Instant Pot Creamy Asparagus Soup (has vegan options)
- Sweet Potato and Black Bean Casserole
BLUE PLAN: 1 Point
GREEN PLAN: 4 Points
PURPLE PLAN: 1 Point
2 ½ cups chickpeas, drained
2 nori sheets
2 Tbsp. vegan mayo (or tahini)
2 Tbsp. lemon juice
1 cup sweetcorn, drained
1 small onion, finely diced
Place chickpeas in a bowl and mash them with a fork, leaving some bigger parts for more texture.
Blend the nori sheet in a high-speed blender until you get nori flakes. And add it to the chickpeas. Add the rest of the ingredients and stir until well combined.
Serve on its own, or a filling for sandwiches and jacket potatoes. Store in the fridge for up to 4-5 days.