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Subway Tuna Salad is great for a tasty lunch or dinner. Make a classic tuna salad sandwich, wrap, or salad with your favorite toppings. No need to go to the restaurant when homemade tuna salad with this copycat recipe is so much better.
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Best Tuna Salad
Just because a tuna salad sandwich is quick and easy to prepare doesn’t mean it must be boring and bland. Take this copycatSubway Tuna Saladrecipe, for example.
You can whip it up in only a few minutes, but it’s a deliciously satisfying meal for lunch or dinner at home or perfect for anyone who is brown-bagging it.
Subway restaurants may be known for their sandwich artists, but there isn’t any reason why you can’t make an even better tuna salad hoagie!
Why is this the BestSubway Tuna SaladRecipe?
There are countless recipes for tuna salad online. Many of them are fancy, calling for expensive tuna or herbs and other seasonings. Who needs it?
Subway’s tuna salad recipe is barebones and allows the real taste of the fish to be front and center. The mild tuna salad flavor becomes the perfect base for adding all of your favorite toppings.
Whether you want to keep your sandwich classic with just a bit of shredded lettuce and sliced tomatoes or spice things up with pickled jalapenos, onions, and a few slices of cheese, the choice is yours!
Subway Tuna Salad Ingredients
There are a few components to this tuna sub sandwich. There’s the basic sandwich with tuna salad, cheese, and bun. Then you have the various vegetable toppings and sub dressings if desired. Here’s a list of what you need:
Tuna Salad Sandwich
- Water-packed tuna – I recommend yellowfin tuna
- White American cheese slices
- Sub sandwich buns
- Shredded lettuce
- Bell peppers
- Black Olives
- Dill pickle slices
- Sliced jalapenos
Sub Sandwich Dressing
- Oil – Canola or light olive oil is best.
- Red wine vinegar
One reason why Subway’s sandwiches are so popular is that they offer such a wide range of toppings. But, when you make aSubway Tuna Saladsandwich at home, you have even more options.
Here are just a few topping suggestions that Subway doesn’t offer, along with alternative must-have ingredients.
Consider adding some of these toppings to your sandwich:
- Sundried tomatoes
- Apple slices
- Chopped hardboiled eggs
There are a lot of different choices when it comes to tuna. Although the recipe calls for canned tuna in water, there is absolutely no reason why you can’t use oil-packed tuna instead.
When choosing your tuna, remember that anything labeled as skipjack or light tuna comes from smaller tuna species that typically have lower mercury levels.
Mayo provides the creaminess that is so essential for a good tuna sub. However, depending on diet philosophy it is considered either healthy (low-carb/keto) or not the healthiest ingredient (low-fat/low-calorie).
- Save calories and fat by using a light mayo instead.
- If you are looking to eliminate mayo, many people like to substitute sour cream or Greek yogurt.
- Another fantastic alternative is using mashed avocado with a touch of white vinegar or lemon juice to add some acidity.
Tuna Sandwich Bread Choices
You can change the entire tuna sandwich with your choice of bread. For the sake of your teeth, you should probably stay away from any crusty bread, but ciabatta or even focaccia bread are excellent choices.
If you are a bit daring, try something sweet, like raisin-nut bread, for a totally unique taste experience.
How to Make Subway Tuna Salad
- Prepare tuna salad by first draining excess water from the tuna. Place drained tuna in a small bowl, and flake tuna with a fork.
- Add mayonnaise, and stir well to combine.
- Cut sub sandwich bread in half.
- Build the sandwich by first placing small scoops of tuna salad on the top portion of the bun.
- Place desired toppings on the bottom portion of the bun.
- Then cut the cheese squares into triangles and place 2 triangles on top of the vegetables.
- Dress the sandwich with a squirt of mayonnaise, oil, and vinegar if desired.
- Then close the bun and enjoy!
No need to just make a tuna salad sandwich. Here are some great ways to make it as a tuna melt, wrap, or salad instead.
Tuna Melt: Place the scoops of tuna on the bottom half of the bun and top with cheese. Put the tuna and cheese topped bottom bun and the top bun on a baking sheet. Broil until the cheese is melted. Add toppings if desired.
Tuna Salad Wrap: Place the tuna salad and toppings on a large flour tortilla and roll it up burrito-style.
Tuna Salad Salad: Place the shredded lettuce in a bowl. Top with vegetables, cheese, and scoops of tuna salad. Dress with oil and vinegar or a vinaigrette dressing.
What Goes Well with a Tuna Salad Sub?
Thistuna fish recipe from Subwaydeserves a salty side dish to help balance the flavors. Potato chips are great; the crunchier, the better.
Try crunchifying your sandwich by topping the tuna salad with a handful of your favorite thick-cut potato chips.
Are you more of a fries person? That’s great, too!
Of course, you’ll need something to wash everything down, and the best way to do that is with something bubbly. Soda, seltzer, or even beer go great with this copycatSubway tuna saladrecipe.
How to Store Tuna Salad
You can easily halve this tuna fish salad recipe by using only one can and a tablespoon of mayonnaise. But if you have any leftovers, keep them fresh in the fridge in an airtight container.
Remember, oxygen is the enemy, so use the smallest container you can, and press plastic wrap directly on top of the tuna to prevent it from drying out.
How Long Does Tuna Salad Last?
Thetuna fish recipe from Subwaykeeps in the fridge for up to three days.
I hope you give this copycat recipe for Subway’s tuna sandwich a try soon. Food tastes better when you make it at home. You can make this with the tuna you like best, and you can modify this recipe any way you like.
Favorite Sandwich Recipes
- Bell Beefer
- Cheddars Monte Cristo
- Chicken Fried Steak Sandwich
- Chicken Salad Chick Egg Salad
- Homemade Ham Salad
- Patty Melt
- Pizza Burgers
- Sandwich Dressing
- Subway Chicken Salad
- Whataburger Chicken Sandwich
More Tuna Recipes
- Creamy Tuna Casserole
- Starkist Tuna Creations
- Tuna Mushroom Casserole
Check out more of my easy sandwich recipes and the best fast food recipes here on CopyKat!
Subway Tuna Salad Sandwich
You can make Subway Tuna Salad Sandwich at home with this easy copycat recipe.
5 from 8 votes
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Course: Main Course
Keyword: Subway Tuna Salad Sandwich, Tuna Salad Sandwich
Prep Time: 10 minutes
Total Time: 10 minutes
Author: Stephanie Manley
- 2 5-ounce cans water-packed tuna
- 2 tablespoons mayonnaise
- 2 6-inch sub sandwich buns
- 1 cup shredded lettuce
- 6 slices tomatoes
- 1/4 cup sliced cucumbers
- 1/4 cup sliced green bell peppers
- 1/4 cup sliced red onions
- 1/4 cup sliced black olives
- 10 slices dill pickles
- 10 slices jalapeños
- 2 slices white American cheese
- 2 tablespoons mayonnaise
To prepare the tuna salad, drain the excess water from the tuna. Place the drained tuna in a small bowl, and flake with a fork.
Add the mayonnaise and stir well to combine.
Cut each sandwich bun in half lengthwise.
Place two small scoops of tuna salad on the top portion of each bun.
On the bottom portion of each bun, add shredded lettuce and a few slices oftomato, green bell pepper, red onion, black olives, and pickled jalapeños.
Cut the cheese squares into triangles and add 2 triangles on top of the vegetables on each sandwich.(Video) how to make a subway tuna sub
Add a squirt of mayonnaise if desired, close the buns, and serve.
Calories: 553kcal | Carbohydrates: 59g | Protein: 15g | Fat: 33g | Saturated Fat: 8g | Polyunsaturated Fat: 14g | Monounsaturated Fat: 9g | Trans Fat: 1g | Cholesterol: 33mg | Sodium: 7602mg | Potassium: 2198mg | Fiber: 24g | Sugar: 34g | Vitamin A: 7490IU | Vitamin C: 569mg | Calcium: 634mg | Iron: 5mg
What sauce goes well with Subway tuna? ›
Turn your favorite SUBWAY® meats and veggies into a mouth-watering salad made just the way you want it. Top it with ranch dressing or light Italian for a fresh, flavorful and guiltless meal.How many scoops of tuna does subway use? ›
How many ounces of tuna are on a 6 inch sub? Thanks for your interest. There are 2 scoops of tuna on a 6 inch and 4 scoops of tuna on footlong.
Subway tuna is high in calories because it is made with a mayonnaise-based sauce. Mayonnaise is high in calories because it is mostly made up of oil, which is a source of high-calorie fat.Is tuna better with mayo or Miracle Whip? ›
Mayonnaise. This is what binds all of the ingredients together and makes the salad super creamy. Feel free to use Greek yogurt or Miracle Whip instead of mayo, if preferred.What can I substitute for mayo in tuna sandwich? ›
Greek yogurt works as a mayo substitute for tuna, chicken, egg, pasta, or potato salad too. You can swap out all the mayo if you're ready for a big change or start with halfsies and take it slow. You can even use it as a mayo substitute for baking.What kind of mayonnaise does Subway use? ›
I worked at a subway for almost 2 years and we used kraft mayo that came in half gallon bags. Mine uses Kraft Light. Not the no-fat Kraft, but the low-fat Kraft. I know because I asked.What toppings are good on a tuna sub? ›
- tomato slices.
- cucumber slices.
- mild pepper rings.
A six-inch tuna sub has 530 calories, 31 grams of fat and 7 grams of saturated fat thanks to all the mayonnaise.Is Subway tuna nutritious? ›
The sandwich has 20 grams of protein, which is around one-third of the total recommended daily amount for most adults, along with 2 grams of dietary fiber, 10 percent DV of vitamin A, 20 percent DV of vitamin C and 20 percent DV of iron. Tuna also contains omega-3 fatty acids.Is one can of tuna enough for a sandwich? ›
One 6-to-7 oz. can of tuna will give you two good-sized sandwiches.
Can I eat Subway everyday and lose weight? ›
Well, the subway is not very healthy for weight loss, but you can eat it as your cheat meal. Also, as subway serves everything as per your choice, you can, however, choose to make it healthy with fewer calories and fat or amongst their Fresh Fit Menu.Is tuna more fattening than salmon? ›
Salmon is higher in calories than tuna because it's a fattier fish. Still, don't let that keep you from enjoying it, as much of the fat comes from healthy omega-3s ( 5 , 6 ). Also, a serving of salmon provides more vitamin D than tuna does.What is the most fattening sandwich at Subway? ›
The highest calorie Subway sandwich is the 610 calorie 6″ Chicken Bacon Ranch. Note that the nutrition values for the sandwiches on the '6 grams of fat or less' menu do not include cheese or condiments.What brand mayo is best for tuna? ›
One of the clearest takeaways from this tuna salad experiment was that Kewpie is the superior condiment. Forget classic mayonnaise, the drained oil from a can of tuna, or olive oil — the only fat that you should be adding to a tuna salad is Kewpie mayonnaise. It's rich, creamy, and provides a subtle tang.Which is healthier real mayonnaise or Miracle Whip? ›
Miracle Whip is lower in fat and calories
Miracle Whip contains less fat and fewer calories than mayonnaise. Because Miracle Whip contains about half the calories of mayo, it's a good alternative for those who are counting calories.
It has the same basic ingredients—eggs, oil and vinegar—but it also contains extra sugar and spices. And remember that 65% vegetable oil rule? Since Miracle Whip contains less oil, it's not technically mayonnaise at all. The FDA classifies it as a “dressing” instead.What is the healthiest mayo alternative? ›
- You plain regular curd can get as creamy as it gets
- Hummus is a dip made by blending cooked chickpeas
- Muddle the cheese thoroughly till it almost looks like a paste
- Avocado is a high-fat but weight-friendly fruit
- Avocado. PIN IT. ...
- Low-Fat Plain Greek Yogurt. PIN IT. ...
- Olive Oil. PIN IT. ...
- Pesto. PIN IT. ...
- Mustard. PIN IT. ...
- Hummus. PIN IT. ...
- Just Mayo.
Red wine vinegar that Subway uses for its oil and vinegar blend has a distinct flavor profile. No two vinegar can taste exactly similar, and there are some that you can use as substitutes for your recipes. The red wine vinegar is one of the reasons why Subway's dressing is popular among other stores.What is Subway mayo made out of? ›
Soybean oil, eggs, water, distilled vinegar, contains less than 2% of salt, sugar, spice, lemon juice concentrate, calcium disodium EDTA added to protect flavor.
What is the oil they use at Subway? ›
it's just the right flavor not to much oil. subway uses canola oil and olive oil too much oil for me.What is the best sauce for salad at Subway? ›
The BEST sauce combination
The best combination of sauces is apparently ranch, Thousand Island (ask extra for both of these sauces), sweet onion, mayonnaise, olive oil, chili, Chipotle Southwest, and BBQ. This sauce combination is said to be suitable for everything on the menu, including salads and wraps.
Your best choices are honey mustard sauce, yellow or deli brown mustard and sweet onion sauce, which are all fat free. The 6-inch Jared Sandwiches on 9-Grain wheat bread with lettuce, tomatoes, onions, green peppers, pickles and olives can make great sandwich selections.What sauces did Subway discontinued? ›
What Sauce Did Subway Discontinue? Subway has discontinued several sauces over the years, most recently the Sriracha sauce in 2019. Other sauces that have been discontinued include the honey mustard sauce, the sweet onion sauce, and the ranch sauce.What to add to tuna to make it taste better? ›
Feel free to use a spicy mayonnaise for an extra kick. To offset any heat, swap out soy sauce for ponzu or add lime juice to allow the citrus to cut through. If you want to get real fancy, top the tuna with specialty items like chili oil, kimchi, or melted cheese. Tuna tastes even better when it's sweeter.What flavors go best with tuna? ›
Season tuna for tuna tataki with ginger, sesame seeds, and cracked black pepper or drizzle seared steaks with a Thai basil or lemon-mint vinaigrette. If you want to make your own sushi, add a sprig of fresh herb like chervil or sage and pair it with a garlic and cilantro soy sauce.Is Subway tuna good for diabetics? ›
A 5-ounce can of tuna provides around 20 grams of protein and no carbs, which makes it a great snack option if you have diabetes. Additionally, tuna provides small amounts of omega-3 fatty acids, which have been shown to help manage diabetes due to their potential to lower inflammation and improve blood sugar control.How unhealthy is tuna salad sandwich? ›
Tuna is a healthy food. But when folks make tuna salad, they tend to go overboard on the mayo adding tons of extra calories and fat. One cup of mayo has a whopping 1440 calories, 160 grams fat, and 24 grams saturated fat. It'll also tack on almost 50 percent of your daily recommended amount of sodium.What is the healthiest tuna for weight loss? ›
In addition, fresh tuna is the best for weight loss, but canned tuna packed in oil has more calories and unhealthy fats, leading to weight gain.Is Subway tuna high in sodium? ›
Tuna: 300 mg for a 6-inch / 600 mg for a Footlong – Note: While moderate in sodium, the Subway Tuna sandwich contains the highest fat content on their menu with 23 g of fat for a 6-inch and 46 g of fat for a Footlong.
Is Subway tuna Keto friendly? ›
20. Tuna. The tuna salad has the lowest carb count for all the salads at just 3 net carbs. It would go well with the red wine vinegar or subway vinaigrette and you can get the tuna salad for $7.74 at Subway.How many calories are in a tuna salad bowl from Subway? ›
There are 315 calories in 1 serving of Subway Tuna Salad Bowl.
From a nutrition standpoint, water-packed tuna provides you with pure protein and a more subtle tuna flavor. Oil-packed tuna, on the other hand, has a softer texture and stronger tuna flavor. Both water-packed and oil-packed are excellent sources of protein and can be found from sustainable, non-GMO brands.Is tuna healthier in a can or pouch? ›
Not only is it lower in sodium and other additives, it's a good source of omega-3 fats and a great way to add protein to your lunch! Compared to canned fish, the vacuum-sealed pouches also have a fresher flavor and texture. However, there is one potential concern with eating it 3-4 times a week.Is it OK to eat 2 cans of tuna a week? ›
Yes. Canned light tuna is in the “Best Choices” category and it is fine to eat 2 to 3 servings per week. We recommend that you eat a variety of fish.What is the healthiest salad at Subway? ›
What is this? Just like the veggie delight sandwich, the veggie delight salad is super low in calories. In fact, it's the lowest calorie salad option on Subway's menu at just 50 calories.Is Subway healthy than Mcdonalds? ›
Looking at the overall meal, the Subway meal in terms of protein and sugar was slightly healthier than McDonald's and provided more vegetables, however it was higher in sodium. Remember both meals contributed the same total number of calories but on top of that, it was a large amount of calories.What happened to the guy who lost weight eating Subway? ›
He was ordered to pay $1.4 million in restitution to 14 victims. He is now serving 15 years and eight months at the Federal Correctional Institution (FCI) in Englewood, Colo.What is the healthiest fish to eat? ›
- Albacore Tuna (troll- or pole-caught, from the US or British Columbia) ...
- Salmon (wild-caught, Alaska) ...
- Oysters (farmed) ...
- Sardines, Pacific (wild-caught) ...
- Rainbow Trout (farmed) ...
- Freshwater Coho Salmon (farmed in tank systems, from the US)
Tuna is significantly lower in cholesterol
Surprisingly, lean chicken breast is somewhat high in cholesterol. It has more than twice as much per serving as any water-packed variety of Chicken of the Sea tuna: Boneless skinless chicken breast, cooked: 131 mg cholesterol.
Can I eat tuna every day? ›
How Often Should You Eat Tuna? Tuna is incredibly nutritious and packed with protein, healthy fats and vitamins — but it should not be consumed every day. The FDA recommends that adults eat 3–5 ounces (85–140 grams) of fish 2–3 times a week to get enough omega-3 fatty acids and other beneficial nutrients ( 10 ).What is not healthy at Subway? ›
There are some sugary and calorie-packed sauces and dressings to avoid at Subway too. Skip the ranch, mayo and sweet onion sauce (it packs in a surprising 7 grams of sugar per serving).What is the best Subway sandwich for diabetics? ›
The Best Subway Sandwich for Diabetics
The Rotisserie Chicken, Meatball or Tuna sandwich are good choices when it comes to meat. No-carb toppings you can choose from include spinach, tomatoes, red onions, green peppers and cucumbers.
Subway offers a better variety of healthy meal options than many other fast food restaurants. In general, Subway's meals are low in sugar and a decent source of fiber and protein, however, many are also loaded with fat and sodium. Part of Subway's appeal is that you can customize your meal.Why does deli tuna taste better? ›
So why does deli tuna salad taste better? When you let tuna salad sit overnight, the way it does at a deli, the flavors have time to meld together. The mayo and seasonings absorb into those individual components — the celery, in particular — creating a more cohesive tuna salad experience.Is canned tuna better than deli meat? ›
The highest-fat lunch meats are bologna, salami and loaves (olive loaf, pickle loaf, etc.). Canned white tuna has a lot going for it. It is lower in fat than chicken, low in saturated fat, high in protein and contains heart healthy omega-3 fatty acids.Why does canned tuna taste different to fresh tuna? ›
Because it's over cooked and under seasoned. Canned tuna is boiled in it's own juices, inside the can. It's basically pressure cooked and heat treated during the canning process. This treatment changes not just the flavor but also a bit of the texture.Do different types of tuna taste different? ›
Albacore tuna is noticeably white compared to yellowfin and skipjack, which are somewhere between tan and pink. But the colors aren't the only difference—they have distinct flavors, too. Albacore is firm and meaty, with a light, mild flavor. Yellowfin and skipjack are a bit softer and have a richer, more intense taste.Which tastes better tuna in oil or water? ›
The Bottom Line. From a nutrition standpoint, water-packed tuna provides you with pure protein and a more subtle tuna flavor. Oil-packed tuna, on the other hand, has a softer texture and stronger tuna flavor.What is the most delicious tuna? ›
- Crown Prince Solid White Albacore Tuna in Spring Water (No Salt Added)
- Wild Planet Albacore Wild Tuna (No Salt Added)
- Safe Catch Elite Pure Wild Tuna.
- Fishwife Wild-Caught Smoked Albacore Tuna.
- Genova Yellowfin Tuna in Olive Oil.
What is the best tuna to eat from a can? ›
Canned light tuna is the better, lower-mercury choice, according to the FDA and EPA. Canned white and yellowfin tuna are higher in mercury, but still okay to eat. Bigeye tuna should be avoided completely, but that species isn't used for canned tuna anyway.Are Subway tuna sandwiches healthy? ›
The sandwich has 20 grams of protein, which is around one-third of the total recommended daily amount for most adults, along with 2 grams of dietary fiber, 10 percent DV of vitamin A, 20 percent DV of vitamin C and 20 percent DV of iron. Tuna also contains omega-3 fatty acids.
Tuna is incredibly nutritious and packed with protein, healthy fats and vitamins — but it should not be consumed every day. The FDA recommends that adults eat 3–5 ounces (85–140 grams) of fish 2–3 times a week to get enough omega-3 fatty acids and other beneficial nutrients ( 10 ).Is StarKist tuna really tuna? ›
All StarKist Tuna and salmon are wild caught fish. Our tuna is caught in the Western Pacific Ocean and the Atlantic Ocean, and our salmon is caught in Alaska.Which canned tuna is real tuna? ›
Canned tuna originates from the same source as fresh tuna—with real tuna. Much of the canned tuna that you'll find in your grocery store shelves comes from the Pacific Ocean.What fish tastes like steak? ›
Swordfish is a mighty, meaty fish: eat it grilled and you'll almost feel like you're biting into a steak. Even non-fish-eaters tend to enjoy a good cut of swordfish, whose taste is somewhat similar to tuna.What type of tuna is best for tuna salad? ›
Types of tuna for making great tuna fish salad
When stocking up on tuna, you'll typically be choosing from canned versions labeled as albacore or "chunk light." Both contain valuable nutrients, including protein, vitamin D, selenium, and omega-3 fatty acids, according to Seafood Health Facts.
There are two main kinds of canned tuna: chunk light and solid or chunk white (albacore). Mercury levels in canned white tuna, which is exclusively albacore, are almost three times higher than those found in smaller skipjack tuna commonly used in canned light tuna products.Can dogs eat tuna? ›
Tuna is rich in protein, minerals and vitamins – all important nutrients for a dog's health and wellbeing. It also contains Omega 3 fatty acids which are good for the health of the skin, coat and cardiovascular system. Tuna can be useful in some dog foods as a source of nutrients.