Mock tuna salad sandwiches are a great alternative for people who don't care for the taste of tuna. An unTuna salad is so easy to make with chickpeas instead of tuna. There is plenty of protein and flavor in these tuna less sandwiches.
WHAT IS A MOCK TUNA SALAD?
Mock tuna salad is a mixture that tastes a lot like regular tuna fish salad but has no tuna in it at all.
Mock tuna salad is also referred to as unTuna salad and is a very popular Vegan recipe.
The base for mock tuna is chickpeas instead of tuna.
WHY EAT MOCK TUNA SALAD?
There are a couple of reasons for making and eating a fake tuna salad instead of regular tuna salad.
The first reason is you don't like tuna or you may have a health issue that prohibits you from eating tuna.
Another reason people like this unTuna salad is that it is Vegan and vegetarian friendly.
The last reason for making this easy lunch is because it is a sustainable alternative to eating tuna. There are a lot of environmental and ecological issues surrounding tuna fishing and consumption. This is another way to enjoy a tuna sandwich without actually eating tuna.
INGREDIENTS FOR unTUNA SALAD
One reason people love tuna sandwiches is that they are a quick and easy lunch to make. This recipe is just as simple and can be made in minutes. The majority of the ingredients are spices!
- Whole Wheat English Muffins (or regular bread)
- Chickpeas
- Mayo
- Salt
- Black Pepper
- Garlic Powder
- Onion Powder
- Turmeric Powder
- Paprika
HOW TO MAKE MOCK TUNA SALAD SANDWICHES
I have always loved to eat tuna on toast. This recipe is made with toasted English muffins which are another favorite of mine!
STEP ONE: MAKE MOCK TUNA SALAD
In a medium bowl, combine the drained chickpeas, mayo, salt, ground black pepper, garlic powder, onion powder, turmeric powder, and paprika.
Use a fork to mash the chickpeas and stir to combine the ingredients.
You can mash the chickpeas to a consistency of your choosing depending on how chunky you like your salad mixture.
STEP TWO: TOAST MUFFINS
Split the English muffins in half and toast the muffins until they are lightly browned and crispy.
STEP THREE: MAKE SANDWICH
Spread about 2 tablespoons of the chickpea mixture on each English muffin half.
Serve these immediately and store any leftover salad in the refrigerator.
WW POINTS FOR MOCK TUNA SALAD
If you are following the WW plan this is a great recipe for you.
Making the recipe exactly as written will be 5 points for myWW Purple and Blue plans and 10 points for Green plan.
The majority of the points are coming from the whole wheat English muffins.
It is simple to reduce the points for this by swapping out the English muffins for 45-calorie bread instead! I used reduced-calorie mayo for the recipe.
You could substitute 1/2 nonfat plain greek yogurt and 1/2 mayo instead too!
On the current WeightWatchers Program (2023) it is 5 points per serving.
MOCK TUNA SALAD SANDWICHES RECIPE
You can print off the complete ingredients and instructions for this delicious no-cook lunch idea via the recipe card below.
These Mock Tuna Salad Sandwiches are delicious with chickpeas instead of tuna.
- 3 whole wheat English Muffins
- 15 oz chickpeas drained
- ¼ cup mayo
- ⅛ teaspoon salt
- ½ teaspoon ground black pepper
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ¼ teaspoon turmeric powder
- ½ teaspoon paprika
-
In a bowl, add drained chickpeas, mayo, and spices.
-
Combine everything together and mash with a fork.
-
Split English Muffins and toast until brown and crispy.
-
Spread about 2 tablespoons of mixture on each muffin half.
-
Serve immediately. Refrigerate any leftovers.
To lighten the recipe, use light mayo or a combo of ½ mayo ½ plain yogurt.
Vegan? Use a vegan mayo and vegan-friendly English muffin.
s
You can make mixture ahead of time and store in an airtight container in the refrigerator until you’re ready to use. (I suggest no more than 2-3 days in the refrigerator.)
Want it more smooth or more chunky? Mash the chickpeas more or less depending on the texture you like.
On the current WeightWatchers Program (2023) it is 5 points per serving.
If you loved this easy lunch idea be sure to check out these other healthy lunch recipes:
- Turkey Egg Wrap
- Easy No-Cook Lunch Ideas for Weight Watchers
- Chicken Salad Bites
- Shrimp Summer Rolls
Be sure to PIN this for later!
One Comment