Cold Vegetable and Tuna Salad
Fresh, hearty, and wonderfully satisfying, this Cold Vegetable and Tuna Salad is a classic, comforting dish that works perfectly for warmer days, meal prep, or easy lunches. Combining tender potatoes with crisp vegetables, flaky tuna, and a creamy yet balanced dressing, it delivers both nourishment and familiarity in every bite. It’s the kind of recipe that feels wholesome and filling without being heavy, making it ideal for everyday gluten-free eating.
This salad shines in its simplicity. The mix of carbohydrates, high-quality protein, and healthy fats helps support steady energy levels and long-lasting fullness, while the pickles, capers, and olives add brightness and depth that keep the flavours lively. Served chilled, it’s perfect for picnics, packed lunches, or as a make-ahead meal that tastes even better after the flavours have had time to meld. Practical, nourishing, and family-friendly, this is a recipe you’ll return to again and again.
Ingredient Benefits
Potatoes
Potatoes provide natural carbohydrates that support steady energy and satiety. Keeping the skin on adds fibre and nutrients such as potassium, which supports muscle and nerve function.
Carrot
Carrots are rich in beta-carotene, an antioxidant that supports eye and immune health. They also add natural sweetness, crunch, and fibre to the salad.
Tuna
Tuna is an excellent source of high-quality protein, supporting muscle health and fullness. It also provides omega-3 fatty acids, which support heart and brain health.
Gherkins (pickles)
Gherkins add acidity and brightness while providing small amounts of beneficial compounds from fermentation. Their sharp flavour helps balance the richness of the dressing.
Capers
Capers are rich in antioxidants and add a punchy, savoury flavour. They help enhance taste without the need for heavy seasoning.
Olives
Olives provide heart-healthy monounsaturated fats and antioxidants. They add depth, richness, and a satisfying savoury note to the salad.
Mayonnaise
Mayonnaise contributes fats that help with satiety and flavour. When used in balance, it creates creaminess and helps carry flavours throughout the dish.
Greek yogurt
Greek yogurt adds protein, calcium, and probiotics that support gut and bone health. It lightens the dressing while keeping it creamy and nourishing.