Looking for a quick, delicious, and protein-rich meal that doesn’t compromise on health? The Tuna Salad at Subway has become a go-to option for many salad lovers. But did you know you can recreate that same delicious flavor at home — even healthier and fresher?
In this post, we’ll explore a homemade tuna salad recipe like Subway, break down its nutrition and calories, and even sprinkle in some tips inspired by Matthew McConaughey’s famous tuna salad recipe.
Subway-Style Tuna Salad Recipe (Easy & Healthy)
Ingredients:
To create a healthy tuna salad recipe at home, here’s what you need:
- 1 can of chunk light tuna in water (drained)
- 1 tbsp light mayo or Greek yogurt
- 1/2 cup chopped celery
- 1/4 cup chopped red onion
- Salt & black pepper to taste
- A squeeze of lemon juice
- Optional: paprika or a dash of chili flakes (for a spicy tuna salad twist)
Salad Base (Just like Subway):
- Chopped romaine lettuce or iceberg
- Tomato slices
- Cucumbers
- Green peppers
- Olives
- Sweet corn
- Jalapeños (optional)
Mix your tuna blend separately, then layer it on your salad base — just like they do at Subway.
Fun Fact: Matthew McConaughey’s Tuna Salad Recipe?
Yes, it’s a real thing. The internet went wild over the Matthew McConaughey tuna salad — a twist that includes chopped apples, celery, and Dijon mustard for a slightly sweet and tangy kick. It’s a great high-protein tuna salad alternative for those wanting something adventurous and healthy.
Tuna Salad Calories & Nutrition Breakdown
Wondering about the tuna salad calories and macros? Here’s an estimate for one serving of the homemade version (without dressing):
| Nutrient | Amount (Approx.) |
| Calories | 180–250 kcal |
| Protein | 20–25g |
| Carbohydrates | 5–7g |
| Fat | 8–12g |
| Fiber | 2g |
This makes it a perfect choice for low-carb, high-protein, and clean eating meal plans.
Want a twist? Add some boiled pasta for a tuna pasta salad version, or spice things up with chopped jalapeños for a Mexican tuna salad vibe.
Can You Freeze Tuna Salad?
A common question is: can you freeze tuna salad? Technically yes, but it’s not ideal — especially if it contains mayo or yogurt. The texture will change once thawed. It’s better to store it in the fridge and consume it within a few days (see FAQs below).
Why Make Homemade Tuna Salad Like Subway?
- Healthier: Control sodium, fat, and additives
- Customizable: Add or remove ingredients based on diet
- Budget-friendly: One can of tuna makes 2–3 servings!
- Meal prep win: Make ahead and eat through the week
Final Thoughts
Whether you’re inspired by Subway’s fresh flavors, watching your macros, or just love tuna — this tuna salad recipe gives you everything you need: nutrition, calories, and taste in one bowl.
Try this at home, meal-prep it for lunch, or give it a spicy twist — whatever you do, your tastebuds (and your body) will thank you!
FAQs
How long can tuna salad last in the fridge?
Typically, tuna salad stays good in the refrigerator for 3 to 5 days if stored in an airtight container.
How long does tuna salad last in the refrigerator?
Up to 5 days, but always check for smell and texture before eating.
How long is tuna salad good for?
As long as it’s refrigerated immediately after making, it’s good for up to 5 days.
How long will tuna salad last in the fridge with mayo?
Still about 3–5 days, but avoid keeping it at room temperature for long to prevent spoilage.