This Vegan Tuna tastes just like a real tuna salad but without the fish! It's quick and easy to make, healthy, and rich in iodine and vitamin B12. Use it in sandwiches, lettuce wraps, or serve with pita chips or crackers.
This chickpea tuna salad mimics regular tuna so perfectly, you likely won't taste the difference! You won't believe that this tuna is vegan! I used four key ingredients to make this recipe taste like the oceanโcapers, marinated artichoke hearts, nutritional yeast, and seaweed flakes (or nori). These ingredients are optional but I highly recommend adding them for the best vegan tuna.
This was inspired by my Curried Chickpea Salad on this site, as well as this White Bean Avocado Sandwich.
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๐ฉ๐ผโ๐พ Ingredients
- Vegan mayonnaise adds creaminess to this vegan tuna salad. The brands I use most are Chosen Foods, Follow Your Heart, and Sir Kensington's. Or you can make your own Vegan Mayonnaise.
- Mashed chickpeas are the perfect ingredient for making vegan tuna because of their texture. They also readily absorb the briny flavor of the capers and artichoke hearts that mimic the ocean. Plus, chickpeas are a good source of plant-based protein, fiber, and iron.
- Chopped celery and red onion add a crunch and bite to this vegan tuna recipe.
- Chopped artichoke hearts, capers, and seaweed seasoning add a sea-like quality, making this taste just like a real tuna salad!
- Fortified nutritional yeast adds vitamin B12, additional protein, and an umami quality.
See recipe card for quantities.
๐ Substitutions
- Chickpeas - instead of garbanzos, you can use white beans as needed
- Red onion - substitute with shallots if you find red onion too sharp.
- Nutritional yeast - omit as needed
- Mayonnaise - use hummus instead
- Capers - omit as needed
- Marinated artichoke hearts - use canned or jarred marinated hearts
- Apple cider vinegar - substitute with white vinegar as needed
- Seaweed seasoning - use kelp granules, dulse flakes, or chop one nori sheet finely with kitchen shears
Visit my Vegan Sandwich Recipes page for more vegan sandwich ideas.
๐ Instructions
Step 1. (Optional: Rub the chickpeas between the layers of a kitchen or paper towel to remove the skins.) Mash them with a fork until mostly mashed with some whole chickpeas remaining.
Step 2. Add the red onion, celery, artichoke hearts, capers, mayonnaise, nutritional yeast, seaweed seasoning, garlic powder, lemon juice, tamari, Dijon, and apple cider vinegar.
Step 3. Mix well to combine. Adjust mayonnaise, and lemon juice to taste. Season with salt and pepper.
Step 4. Make vegan tuna sandwiches, lettuce wraps, or serve vegan tuna with crackers or toasted pita.
๐ก Expert Tips
- For a creamier vegan tuna salad, rub the chickpeas between layers of a kitchen or paper towel to remove their skins. This lowers the fiber content, but makes the salad smoother in texture.
- Use hummus instead of mayonnaise as desired
- Chop the red onion and celery small enough so you got some of each in every bite.
- Soak the red onion for about 15 minutes in cold water to soften the their sharp flavor if you find red onions too pungent.
- To reduce the amount of sodium, use low sodium tamari or soy sauce, unsalted chickpeas, and low-sodium bread if making a sandwich.
- Storage: Refrigerate leftover vegan tuna in an airtight container for up to 3 days. Or freeze in a freezer-safe container for up to 3 months.
๐๐ฝโโ๏ธ Recipe FAQs
Make tuna salad sandwiches with lettuce, sliced tomato and a generous amount of vegan tuna. Itโs also delicious served on crackers, in lettuce wraps, or stuffed into warm pita pockets. You can also make an open-faced vegan tuna melt in a toaster oven with vegan cheese on top!
It is a quick and easy recipe made from mashed chickpeas as well as ingredients to impart a sea-like flavor. These include capers, marinated artichoke hearts, seaweed seasoning, and nutritional yeast. Vegan mayonnaise is typically used for creaminess and fresh lemon juice for an added tang.
Several species of tunaโlike other large ocean fishโcontain higher-than-average levels of mercury, a highly toxic metal that can cause detrimental health effects.
๐ฝ Related Recipes
Looking for other recipes like this? Try these:
๐ฉ๐ฝโ๐ณ Made This Recipe?
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๐ Recipe
Vegan Tuna
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Ingredients
- 1 15-ounce can chickpeas drained, and rinsed (or 1 ยฝ cups cooked)
- ยผ cup finely diced red onion
- ยผ cup finely diced celery
- ยผ cup chopped marinated artichoke hearts (jarred or canned)
- 1 teaspoon capers finely chopped
- 3 tablespoon vegan mayonnaise (or hummus) plus more to taste
- 1 tablespoon nutritional yeast (preferably fortified with vitamin B12)
- 1 teaspoon seaweed seasoning (dulse flakes, kelp granules, or 1 finely chopped nori sheet)
- ยฝ teaspoon garlic powder
- 1 tablespoon lemon juice plus more to taste
- 1 tablespoon tamari or soy sauce (preferably low sodium)
- 1 ยฝ teaspoons Dijon mustard
- ยพ teaspoons apple cider vinegar or white vinegar
- Salt and freshly ground black pepper to taste
Instructions
- Optional: Rub the chickpeas between the layers of a kitchen or paper towel to remove the skins.
- Mash chickpeas: Transfer the chickpeas to a large bowl. Mash them with a fork until mostly mashed with some whole chickpeas remaining.
- Combine ingredients: Add the red onion, celery, artichoke hearts, capers, mayonnaise, nutritional yeast, seaweed seasoning, garlic powder, lemon juice, tamari, Dijon, and apple cider vinegar. Mix well to combine.
- Season: Adjust mayonnaise, and lemon juice to taste. Season with salt and pepper.
Notes
- For a creamier vegan tuna salad, rub the chickpeas between layers of a kitchen or paper towel to remove the skins. This lowers the fiber content, but makes the salad smoother in texture.
- Chop the red onion and celery small enough so you got some of each in every bite.
- Soak the red onion for about 15 minutes in cold water to soften the their sharp flavor if you find red onions too pungent.
- Chopped artichoke hearts, capers, seaweed, and nutritional yeast add a sea-like flavor, making this taste just like a real tuna salad! However, you can omit them as needed.
- Storage: Refrigerate in an airtight container for up to 3 days. Or freeze in a freezer-safe container for up to 3 months.
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Sarah Wolters says
Very yummy! I also added a little smoked paprika (because that's usually how I make tuna salad). The texture and taste are crazy similar to real tuna but without the concerns of heavy metal exposure. This is definitely going to be a new staple in our household. Thank you! I'm loving your recipes.
Nisha Melvani, RDN says
Thanks for sharing. A great addition! So glad you enjoyed it.
Kimberly LaFrenais says
This is the best Vegan Tuna salad recipe! I made it per instructions except for adding the capers, which I didn't have. I served it in a whole wheat wrap with crunchy veggies. I feel like I have tuna back in my life! Thank you!
Nisha Melvani, RDN says
Awww yay! So happy to hear. I buy low-sodium capers as they have quercetin for longevity. Mine are here https://amzn.to/4blp9NB.
Ava Smith says
Hi! Do you think I could sub hummus in for mayo? I know it doesnโt have the same effect, and may be a bit heavy on the chickpeas ๐คฃ, but I donโt use it often so I wouldnโt want to buy a whole jar. Thanks!
Nisha Melvani, RDN says
Yes you can use hummus instead! Add a little water or extra-virgin olive oil if you like to thin it out as needed.
Ms. L says
Hello - this was so delicious. I could not find artichokes fresh or in jars in the nearby supermarkets. I marinated brussels sprouts and used that instead.
Nisha Melvani, RDN says
Sorry to hear that! If you are able to find them next time, they really bring it to life!
Courtney says
Excellent recipe, so flavorful, and super easy to make! Thank you for an awesome creation!
Nisha Melvani, RDN says
Awww thank you so much for your kind words. Have a great week.
TH says
This was so good! I loved the flavors. The only thing i was missing was capers and iโll have those for next time. Great for my make ahead lunch recipes.
Nisha Melvani, RDN says
Thank you! I'm so happy you enjoyed the recipe.
Amy says
I've made a lot of tasty vegan tuna recipes over the years, but this is my favorite. I make it all the time. Thank you.
Nisha Melvani says
Awww makes my day to read this! Thank you!!!
Tiff says
So good!! The artichoke hearts did it for me!! I've been having too many hummus sandwiches lately and this was a very welcome change. Even my husband liked it and he does not like fish.
Nisha Melvani says
I'm thrilled to hear you both enjoyed this vegan tuna recipe! Thank you.
Lisa says
Does this really taste like canned tuna? I love most of these ingredients but I donโt like tuna. So, Iโm wondering about the flavor.
Thank you!
Nisha Melvani says
Hi. You will love this salad even if you don't like tuna! It doesn't tastes like canned tuna, but more resembles a tuna salad because of the sea-like quality of the seaweed flakes and flavor of the marinated artichokes and capers. It is very delicious.
Melissa says
I only had a 10oz bag of chickpeas so I mashed in half a package of high protein tofu, rolled it with tomato and mustard into a wrap made of red leaf lettuce, and it made a great lunch. I still have at least 2 servings for the rest of the week!
Nisha Melvani says
This sounds so yummy! Thanks for sharing. Enjoy!
john reed says
Outstanding
Nisha Melvani says
Thank you so much. I'm so glad you enjoyed it.
Primla Goddard says
This is amazing! Takes only 15 minutes to prepare and has the taste of tuna without the fish ! The red onions add to the flavor and should be finely chopped so you can taste in every bite.
Nisha Melvani says
You got it! I'm so glad you enjoyed the recipe. Have a great evening.
Neena Chandiramani says
Just like tuna, but vegan! Nice!
Nisha Melvani says
It really tastes like tuna!!! Enjoy.