Quick Chipotle-Tuna Salad

There is nothing worse like being stuck in a lunch routine for the sake of health. Let’s face it, a few are lucky but most of us don’t have lots of healthy options and end up in the usual sandwich place or salad bar near the office.

Give your lunch routine a twist with this Chipotle-Tuna Salad that is easy to make, no re-heating needed and that you can make ahead for those packed days or simply to get you through the work week.



Who said a quick lunch can’t be healthy and delicious? This is also the perfect portion that will keep you going until snack or dinner time and fits perfectly in a balanced and healthy regime like The Balanced Meal Plan, which is a great program wether you are trying to loose some extra weight or just keep yourself fit and healthy.


Quick Chipotle-Tuna Salad



  • 1 Canned Tuna in Water
  • 1 cup Frozen Vegetables (defrosted)
  • 1 tbsp Reduced Fat Mayonnaise
  • 1 tbsp Sour Cream
  • 1 to 2 tsp *Chipotle Adobo (depending on your sensibility to spicy food)
  • 3/4 cup cooked Whole Wheat Pasta of your choice
  • 1/4 tsp Garlic Powder
  • 1/4 tsp Onion Powder
  • Salt to taste




  • Drain Tuna and transfer to a bowl or ready-to-go lunch container.
  • Add the rest of the ingredients and mix well.

You can enjoy immediately or the same day with no need to refrigerate. You can store in the fridge if you are eating it during the following 3 days (just take it out of the fridge about 2 to 4 hours before eating and shake it or mix it again). You can freeze it too (just take it out of the freezer the night before eating it and shake it or mix it again once defrosted).


Chipotle-Tuna Salad

*Chipotle Adobo: Adobo Sauce in a can of Chipotle Peppers.


Nutritional Information

Units Consumed: 2 veggie units, 1 cereal unit, 1 meat unit, 1 1/2 fat units, 1/4 dairy units

*Units based on The Balanced Meal Plan.


Calories: 323 kcal

Fat 7 g (Saturated Fat 2 g, Polyunsaturated Fat 2 g, Monounsaturated Fat 1 g), Cholesterol 40 g, Sodium 414 g, Potassium 343 g, Carbohydrates 18 g (Dietary Fiber 5 g, Sugars 7 g), Protein 16 g, Vitamin A 302 %, Vitamin C 22 %, Calcium 6 %, Iron 10 %


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