Jackfruit Tuna Salad (No Mayo, Vegan)

This jackfruit tuna salad is a fish free vegan version of the classic tuna dish, using jackfruit and dulse flakes as a substitute to replicate tuna’s taste and texture. It’s a healthy quick and easy meal made in just 10 minutes that’s perfect for meal prep. 

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jackfruit tuna salad served on plate


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Benefits Of This Recipe

Vegan and vegetarian. Seaweeds and plant based vegan meat substitutes means you don’t have to miss out on enjoying versions of your favourite meat and fish dishes like this mock tuna salad.

Healthy, light and refreshing. Salads like this and my Sprouted Buckwheat Salad are packed full of fresh whole natural plant based ingredients, which are rich in vitamins, minerals, fibre, protein and digestive enzymes. Raw foods also have a high water content, which help keep us hydrated and feeling refreshed (1).

No mayo. Tuna salad is typically served with mayonnaise, which is made with egg, so not vegan friendly. While vegan mayonnaise’s are available, they are made with soy, which is a common food allergen, and contain inflammatory artificial preservatives and additives to extend its shelf life. 

This recipe uses mashed avocado instead to provide the creamy texture. It’s a cheap and easy whole food substitute to produce a vegan tuna salad without mayo. 

Perfect make ahead meal. The recipe is easily scalable and takes only 10 minutes to make, with no cooking required. It’s a dish both kids and adults will love and can be used and served in numerous ways. It can be made in advance and stored for up to 3 days. This makes it perfect for meal prep and gatherings, parties and BBQ’s.

Raw. Consuming foods raw without cooking them not only makes meals quicker to prepare but means the foods retain all of their digestive enzymes and nutrients (2).

Related post: 20 Healthy Food & Drink Swaps


Ingredients

Tin of Jackfruit (UK Link/US Link). Jackfruit is an exotic fruit that is one of the most common vegan meat substitutes. It can be easily pulled apart to perfectly replicate the flaky texture and consistency of tuna. Tinned jackfruit can contain artificial additives, preservatives and emulsifiers so ensure you buy one made with only jackfruit, lime juice and sea salt like Bonsan’s or Native Forest’s.

Atlantic dulse flakes (UK Link/US Link). A seaweed which mimics tunas fishy taste. It’s rich in essential vitamins and minerals like iodine (3). 

Sprouted chickpeas (UK Link/US Link). One downside of jackfruit as a fish substitute is its low protein content. Therefore chickpeas, a plant based source of protein, are a great addition to this salad (4). Sprouted chickpeas have a higher protein, fibre, vitamin and mineral content, are easier to digest and result in our body absorbing more of the nutrients than store bought tinned chickpeas (5). You can easily sprout them at home following these How To Sprout Chickpeas instructions. However, they can easily be substituted with a tin of chickpeas if you don’t want to sprout them. 

Microgreens. These contain up to 40 times the nutrients of regular fully grown vegetables (6). Cress and rape are most commonly available in stores to buy but you can use any microgreens you prefer. Like with sprouted chickpeas you can grow your own microgreens at home – broccoli, kohlrabi and pea are also great.

Vegetables. Celery, radishes, cucumber and red onion are included in this recipe – the most common veg in traditional tuna salads. However, you can use any vegetables you like. For example, add sweetcorn or swap red onion for scallions/spring onions.

Avocado. Used as a healthy plant based replacement for mayonnaise to provide the same creamy texture. It’s a source of healthy fats to help absorb fat soluble vitamins in the other ingredients (7). 

Fresh herbs. Dill, chives and parsley are the most popular herbs to serve with tuna but you can use any herbs you like. Basil and tarragon also go well. 

Apple cider vinegar with the mother (UK Link/US Link). The mother contains prebiotics which feeds the good bacteria in our gut (8). 

Ground mustard seed powder (UK Link/US Link). Used in place of mustard so it’s free from added salt and sugar and artificial preservatives that store bought mustard can contain.

Freshly squeezed lemon juice. Adds a delightful refreshing citrus flavour.

Watercress. A dark leafy green used as a base to serve the salad on. You can swap this for any leafy green you like, such as arugula/rocket, romaine/cos lettuce, chicory etc.

Please see the recipe card at the bottom of the post for the full ingredients list.

individual ingredients


Equipment Needed

  • Fork to mash the avocado and shred the jackfruit 


Step By Step Instructions 

  • Make the avocado mayonnaise by mashing the avocado then stirring in the lemon juice and apple cider vinegar.
mash avocado and stir in lemon juice and vinegar
  • Chop the cucumber, radishes, celery and red onion and mince the garlic clove.
  • Remove the core from the jackfruit and shred it with a fork until it resembles tuna.
  • Mix together all the ingredients in a bowl.
  • Serve on a bed of watercress or any other way below. 
ingredients mixed together in a bowl


How To Sprout Chickpeas/Garbanzo Beans

  • Add the chickpea sprouts to a sprouting jar and fill the jar completely with filtered water. Leave to soak for 12 hours – the chickpeas should have doubled in size after.
  • After 12 hours, drain the water fully, then rinse by filling the jar and draining it completely again. 
  • Leave the chickpeas in the sprouting jar at room temperature inverted on a drip tray to allow any water to drain. Cover the jar with a tea towel. 
  • Rinse and drain the chickpeas twice a day (first thing in the morning and in the evening are good times).
  • Sprouted chickpeas are ready in 2-4 days, when a white root, that is at least 1/4 inch long, has grown from each one.
  • After a final rinse and drain transfer the chickpeas to a tray lined with a tea towel or unbleached kitchen towel to dry completely. Remove any unsprouted chickpeas and then serve with this salad.
  • Approximately 1/3 cup/60 grams of sprouting chickpea seeds will provide the 1 cup/120 grams of sprouted chickpeas needed for this recipe, serving 2 people as a main meal.
how to sprout chickpeas/Garbanzo Beans step by step photos


How To Serve & Uses 

This vegetarian tuna salad makes a healthy filling meal on its own, served on a bed of watercress like in this recipe. It can also be:-

  • Used in sandwiches and wraps.
  • Served on top of a baked sweet potato or courgette/zucchini.
  • Used to stuff squashes.
  • Stirred into pasta. 
jackfruit tuna salad served on watercress on plate


Storage 

  • This salad is best eaten fresh on the day it’s made but can be stored in an airtight glass container in the fridge for up to 3 days.
  • The mashed avocado will brown as it’s stored due to oxidation, although the lemon juice will help reduce this. It’s still safe to eat. Alternatively, to keep the avocado fresher, chop and stir together all the other ingredients in advance and mash and stir in the avocado just before serving.
  • It is not advisable to freeze the salad.


Diet Requirements 

This jackfruit salad recipe is:-

  • Gluten free
  • Wheat free
  • Dairy free
  • Lactose free
  • Soy free
  • Nut free
  • Seed free
  • Oil free
  • Nightshade free
  • Vegetarian
  • Vegan


Other Salad Recipes


Other Jackfruit Recipes


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Recipe Card

jackfruit tuna salad served on plate

Jackfruit Tuna Salad (No Mayo, Vegan)

Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
Servings: 2
Author: Lucy
Jackfruit tuna salad is a healthy vegan version of the classic tuna dish, made without mayo, using jackfruit and dulse flakes to replicate tuna’s taste and texture. A quick and easy meal or side dish made in just 10 minutes that’s perfect for meal prep.
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Ingredients

Jackfruit Tuna Salad

To Serve

  • 2 cups watercress

Instructions

How To Sprout Chickpeas/Garbanzo Beans

  • Add the chickpea sprouts to a sprouting jar and fill the jar completely with filtered water. Leave to soak for 12 hours – the chickpeas should have doubled in size after.
  • After 12 hours, drain the water fully, then rinse by filling the jar and draining it completely again. 
  • Leave the chickpeas in the sprouting jar at room temperature inverted on a drip tray to allow any water to drain. Cover the jar with a tea towel. 
  • Rinse and drain the chickpeas twice a day (first thing in the morning and in the evening are good times). Sprouted chickpeas are ready in 2-4 days, when a white root, that is at least 1/4 inch long, has grown from each one. 
  • After a final rinse and drain transfer the chickpeas to a tray lined with a tea towel or unbleached kitchen towel to dry completely. Remove any unsprouted chickpeas and then serve with this salad.

To Make The Salad

  • Make the avocado mayonnaise by mashing the avocado in a small bowl with a fork then stirring in the lemon juice and apple cider vinegar.
  • Mix this with the remaining salad ingredients in a bowl until fully combined and all the vegetables are coated.
  • Serve on a bed of watercress.

Notes

Links. Above links are for US readers. Links for UK readers – jackfruit, chickpea sprouting seeds, sprouting jar, weighing scales, measuring cups, drip tray, apple cider vinegar with the mother, Atlantic dulse flakes, ground mustard seed powder, ground black pepper, microgreens.
Nutrition. Nutrition information is an estimate provided by an online calculator and is only intended for reference only.

Nutrition

Serving: 550g | Calories: 349kcal | Carbohydrates: 41g | Protein: 12g | Fat: 18g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 11g | Sodium: 480mg | Potassium: 1386mg | Fiber: 17g | Sugar: 7g | Vitamin A: 3480IU | Vitamin C: 85mg | Calcium: 218mg | Iron: 6mg
Tried this recipe?Mention @lbhealthandlifestyle or tag #lbhealthandlifestyle!
jackfruit tuna salad diet requirements


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