This Vegan Tuna Salad is made with hearts of palm (without chickpeas) and includes all the classic ingredients of traditional tuna salad. Vegan, plant-based and full of flavor, this healthy flavorful salad can be turned into wraps or sandwiches!
Every day you play with the light of the universe.~ Pablo Neruda
Need a quick, healthy lunch? This Vegan Tuna Salad is full of amazing flavor and can be made in 15 minutes flat- and the best part? It’s totally plant-based. Don’t have hearts of palm? Feel free to swap out jackfruit, or use a mix of both if you like! The salad keeps 3-4 days in the fridge and makes enough for 3-4 hearty sandwiches or wraps.
Going low carb? Mound it in an avocado- always a delicious option!
What is Hearts of Palm?
Hearts of Palm is harvested from the core of the buds of various types of palm trees, depending on the location. In Southeast Asia, they are often harvested from coconut trees, and in Central and South America, they are harvested from juçara palms and açaí palms. Once harvested, they are canned and preserved in a brine. They are tender, mild in taste, and can be found in the grocery store aisle near the jarred artichoke hearts.
Health Benefits of Heart of Palm
- high in fiber
- high in vitamins and minerals
- good source of protein
- low in calories
Vegan Tuna Salad Ingredients:
- hearts of palm or jackfruit
- celery or fennel bulb
- red onion or green onion
- fresh herbs- parsley, dill or cilantro or a combo!
- pickles, sweet pickle relish, or capers
- mayo or vegan mayo
- whole grain mustard
- salt and pepper
- optional additions: dulse flakes, lemon zest or chili flakes
How to make Vegan Tuna Salad:
- Drain the Hearts of Palm and cut them into small pieces.
2. Place the hearts of palm along with the remaining ingredients in a bowl and mix to combine.
3. Season with salt and pepper.
The Hearts of Palm Tuna Salad is herby, fresh and full of so much flavor. To elevate add dusle flakes or lemon zest!
Build your sandwiches or make wraps!
Toast your bread- here I’m using a seeded wholegrain sourdough loaf which I will share soon!
Mound the toasted bread with a scoop of Vegan Tuna Salad.
This recipe makes 3-4 sandwiches or wraps.
Top with avocado slices if you like and fresh homemade microgreens.
Keep it open-faced or add the top-up to you!
This Hearts of Palm Tuna Salad is such a delicious alternative to traditional tuna salad- made without chickpeas and you won’t even miss the fish!
Hope you are having a fun, light-filled week.
xoxo
More recipes you may like!
- Hearts of Palm Ceviche
- Jackfruit Tacos (Vegan!)
- Vegan Jackfruit Bulgogi Bowl
- Herby Chickpea Salad Sandwich
- Vegan Chickpea Salad Sliders with Herbs, Capers and Arugula
Hearts of Palm Tuna Salad
- Prep Time: 15
- Total Time: 15 minutes
- Yield: 3-4 1x
- Category: vegan, salad, sandwich, wrap
- Method: mixed
- Cuisine: american
- Diet: Vegan
Description
This Vegan Tuna Salad is made with hearts of palm (without chickpeas) and includes all the classic ingredients of traditional tuna salad. Vegan, plant-based and full of flavor, this healthy flavorful salad can be turned into wraps or sandwiches!
Ingredients
- 1 can of hearts of palm, drained, chopped (about 1 1/2 cups) or sub jackfruit
- 1/4 cup red onion, finely diced (or sub green onion)
- 1/3 cup celery, finely chopped (or sub fennel bulb)
- 1/4 cup diced pickle (or sub 1-2 tablespoons capers)
- 1/4–1/2 cup chopped fresh herbs (Italian Parsley, dill, cilantro or a combo)
- 1–2 teaspoons whole-grain mustard
- 1/4 cup vegan mayo, or mayo (or see notes)
- salt and pepper to taste
- pinch of sugar (optional)
- optional additions: dulse flakes, lemon zest,
Serve with toasted whole-grain bread, avocado and microgreens.
Instructions
- Place all the ingredients in a medium bowl- chopped hearts of palm, onion, celery, pickle or capers, fresh herbs, mustard, vegan mayo and mix well. Taste and season with salt and pepper and a pinch of sugar.
- Most hearts of palm are canned with water, salt and citric or ascorbic acid- so there is an element of tanginess already here, but if you want to add more, feel free to add lemon zest, or a few drops of lemon juice or apple cider vinegar.
- Other ways to elevate this is to add a sprinkling of dulse flakes, a little caper juice or pickle juice, a pinch of cayenne, few drops of Braggs liquid amino acid- all optional here, but fun to play with.
- Serve over toasted bread, top with sliced avocado (season with salt and pepper) and microgreens. Or turn this into a hearty wrap.
Notes
Salad will last 3 days in the fridge.
Feel free to create “tuna melts” out of this- spoon some vegan tuna salad on a piece of bread, top with cheese or vegan cheese, place in a toaster oven or 375F oven until warm, toasty and cheese has melted.
Nutrition
- Serving Size: ¾ cup (just the salad)
- Calories: 97
- Sugar: 1.1 g
- Sodium: 617.6 mg
- Fat: 6.9 g
- Saturated Fat: 0.7 g
- Carbohydrates: 6.2 g
- Fiber: 2.7 g
- Protein: 3.5 g
- Cholesterol: 0 mg
I can’t wait to make this! What kind/brand of bread did you use? It looks delicious!
Hi Veronica- I used my sourdough bread recipe, added a bunch of seeds and baked it in a loaf pan.
Hearts of palm is not available to buy in Ireland, is there a replacement you would recommend or maybe a different recipe that is similar in taste, nutritional value etc
Can you find canned jackfruit? That would work too!
So good!!! I made this for lunch this week. Served with avocado in a whole wheat pita. The flavors and textures are perfect! Love the brightness of the dill and lemon to balance out the whole grain mustard. The red onion crunch works nicely against the softer hearts of palm. Never would have thought to substitute tuna for hearts of palm! So easy and quick to make, would def make again!!
Awesome Angeli!
I made this today for lunch today. It was outstanding. I served it as shown above,open faced on some toasted seeded bread with avocado and sprouts. It was the most perfect lunch, I felt quite special eating it. Thank you!
So glad you liked it Lyndal!
Made this for lunch yesterday couldn’t have been more pleased. Flavors were surprisingly bright and herbaceous. Who knew hearts of palm could taste so good! Delicious.
Yay Dee Ann, Glad you liked this one!