• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Snacking in Sneakers
  • Home
  • About + Contact
    • About
    • Contact
    • Disclosure and Privacy Policy
  • Recipes
  • Running + Triathlon
    • Free Training Plans
    • Running
    • Triathlon
    • Race Reviews
    • Fitness Tips & Workouts
  • Wellness + Travel
    • Nutrition
    • Health + Wellness Tips
    • Travel
  • Shop
    • Journey to Healthy Eating: 28 Day Nutrition Challenge
    • Printable Fitness Planner
    • Triathlon Art – Set of 3 Digital Prints
menu icon
go to homepage
search icon
Homepage link
  • Home
  • About Chrissy
  • Recipe Box
  • Wellness + Travel
  • Fitness, Run & Tri
  • Contact
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • ×
    Home » Entree

    Tuna Potato Salad with Honey Mustard Dressing

    April 13, 2020 by Chrissy Carroll 10 Comments

    Jump to Recipe Print Recipe

    Craving a filling meal that’s easy to make?  You’ll definitely want to whip up this tuna potato salad!  It’s packed with nutrient-dense veggies and protein-rich tuna to help fuel your body.  And there’s no mayo in this main dish – instead, everything is tossed in a delicious honey mustard dressing.

    Disclosure:  This post is sponsored by Blue Harbor Fish Co.  As always, all opinions are my own.

    How to make tuna potato salad

    This is going to be a bit different from your standard tuna salad or potato salad recipes.  We’re skipping over the mayo and packing in some extra veggies to make this a one-bowl meal that will satisfy the family.

    To make this hearty dish, you only need 10 ingredients – most of which are simple things you probably already have on hand in your pantry, freezer, or fridge:

    • Potatoes
    • Olive oil
    • Salt
    • Frozen spinach
    • Blue Harbor Wild Albacore Tuna in Water with Sea Salt
    • Cherry Tomatoes
    • Red onion
    • Grainy Mustard
    • Honey
    • Cider Vinegar

    several cans of tuna next to some red potatoes

    You might notice I personally use Blue Harbor’s canned tuna – definitely grab it for this recipe.  Their albacore tuna is high quality with a great taste.  Plus, Blue Harbor is also invested in sustainability, making sure they fish from waters with healthy levels of fish species, and ensuring minimal ecosystem impacts.  You can find locations where it’s sold (or buy it online) using their product locator!

    Alright, got all your ingredients?  You’ll start by chopping up those potatoes and tossing them in a little olive oil and salt, then roasting them in the oven.  Roasting helps bring out the flavor and makes for that perfect crispy-outside-yet-tender-inside texture.

    a sheet pan full of roasted potatoes

    While the potatoes are cooking you can get everything else ready for the salad, like chopping up the tomatoes, cooking your frozen spinach (I just microwave it!), and preparing your honey mustard dressing.

    chopped cherry tomatoes on a white cutting board

    Then when the potatoes are done, you’re ready to toss everything together.  Voila – your dinner is ready.

    It might seem like an odd combination, but it is so darn delicious!  My husband’s reaction when he tasted a bite?  “Wow.  I wasn’t expecting that.”  I inquired for more and he replied “When you think tuna potato salad it sounds a little weird – but this is really, really good.”

    Ingredient Substitutions

    One of the best things about this salad is it’s really flexible depending on what you have on hand or what you can find at the store.

    • If you can’t find red potatoes: Any potato will work!  Yukon gold, white, or any of the baby potato varieties are excellent substitutions.
    • If you can’t find frozen spinach: Fresh spinach or kale can both be used!  Just sauté it for a few minutes first.  Of look for other frozen greens – like frozen mustard greens or collard greens.  Those can be substituted in as well.
    • If you can’t find cherry tomatoes: See if you can find beefsteak tomatoes, roma tomatoes, or tomatoes on the vine.  If not, substitute in about half of a can of diced tomatoes.
    • If you don’t have cider vinegar: Regular white vinegar is just fine.
    • If you don’t have red onions: Yellow onions or scallions also taste great.
    • If you don’t have honey: Use pure maple syrup.

    a bowl of tuna potato salad next to a can and blue napkin

    Nutrition benefits

    As a Registered Dietitian, I absolutely love this recipe, especially for active women.  It’s got a great blend of all three macronutrients – carbs, protein, and fat.  The carbs provide energy for your workouts, the protein helps with muscle repair and recovery, and the fat helps with vitamin absorption and keeps you feeling full longer.

    Right now, while many of us are perhaps not on the same fitness routine as a few months ago – it’s also nice that this is a calorie-controlled meal, clocking in right around 390 calories per serving.  That’s helpful for any of us who are trying to manage weight (myself included!). 

    During the in-season, you can easily adjust the portion size to make it bigger for heavier training schedules that require higher calorie needs.

    Lastly, this tuna potato salad is a good source several different vitamins and minerals.  For example, you’re getting…

    • 38% of your daily potassium needs, a key electrolyte lost in sweat that’s also involved in blood pressure regulation
    • 47% of your daily Vitamin C needs, involved in immune function
    • 19% of your daily iron needs, necessary for a healthy blood system that transports oxygen currently during exercise
    • More than a day’s worth of Vitamin A, essential for eyesight

    a large bowl of tuna potato salad next to a wooden spoon and a can of tuna

    I hope you love this tuna potato salad as much as my family did.  If you get a chance to try it, don’t hesitate to leave a recipe rating or comment below letting me know your thoughts.  And if you’re looking for more canned tuna ideas, be sure to check out my tuna quesadilla recipe.

    a bowl of tuna potato salad next to a can and blue napkin

    Tuna Potato Salad with Honey Mustard Dressing

    Snacking in Sneakers
    This tuna potato salad is a nutritious lunch or dinner recipe that's packed with flavor!
    5 from 5 votes
    Print Recipe Pin Recipe
    Prep Time 15 minutes mins
    Cook Time 40 minutes mins
    Total Time 55 minutes mins
    Course Main Course
    Cuisine American
    Servings 4 servings
    Calories 390 kcal

    Ingredients
      

    For the potato salad:

    • 24 ounces red potatoes, chopped into 1-inch pieces
    • 2 tbsp olive oil
    • 1/2 tsp salt
    • 10 ounce box of frozen spinach
    • 2 4.6-ounce cans Blue Harbor Wild Albacore Tuna in Water with Sea Salt, drained
    • 15 to 20 cherry tomatoes
    • 2 tablespoons finely diced red onion

    For the dressing:

    • 2 tbsp olive oil
    • 2 tbsp grainy mustard
    • 2 tbsp honey
    • 1 tbsp apple cider vinegar

    Instructions
     

    • Preheat the oven to 400 degrees F.
    • Spread the chopped potatoes onto a large baking sheet. Drizzle 2 tablespoons of olive oil over the potatoes, and sprinkle with the salt. Toss everything around to ensure the potatoes are evenly coated.
    • Bake the potatoes in the oven for 40-45 minutes, or until they’re tender.
    • Meanwhile, as the potatoes are baking, cook the spinach according to package directions using the microwave or stovetop.
    • When the spinach is done, pour it in a large bowl. Add the tuna, cherry tomatoes, and red onions to the bowl.
    • When the potatoes are done, add the warm potatoes to the bowl with the other ingredients.
    • Now, prepare the dressing: In a small bowl, whisk together the olive oil, mustard, honey, and vinegar. Pour the dressing into the large bowl with the other ingredients, and toss everything together so it’s evenly coated. Serve and enjoy!

    Notes

    Notes:  I prefer this served warm immediately after preparing, but it can also be stored as leftovers and served reheated or cold.
     
    Nutrition analysis (approximate per serving):  390 calories, 16 g fat, 2.5 g saturated fat, 450 mg sodium, 42.5 g carbohydrate, 6 g fiber, 13.5 g sugar, 20 g protein, Vitamin A: 178%, Vitamin C: 47%, Calcium: 13%, Iron: 19%, Potassium: 38%

    Nutrition

    Calories: 390kcal
    Keyword tuna potato salad
    Tried this recipe?Let us know how it was!

    Share:  What’s your favorite way to use canned tuna?

     
    • Author
    • Recent Posts
    Chrissy Carroll
    Chrissy Carroll
    Chrissy Carroll is a Registered Dietitian and USAT Level I Triathlon Coach. She specializes in sharing nutrition and fitness tips, as well as recipes, for runners, triathletes, and active women.Chrissy holds a Bachelor's Degree in Nutrition, a Masters Degree in Public Health, and is also an ACSM Certified Personal Trainer.
    Chrissy Carroll
    Latest posts by Chrissy Carroll (see all)
    • Should Runners Lift Heavy Weights or Light Weights? - May 9, 2025
    • Do You Really Need to Cap Your Long Run at 3 Hours? - May 8, 2025
    • Healthy Double Chocolate Kodiak Cakes Cookies - April 29, 2025

    More Entree

    • Two sweeptoato fish cakes on a plate next to a salad and a fork.
      Sweetpotato Fish Cakes
    • An overhead shot of a serving bowl of Italian quinoa salad next to a napkin and wooden serving spoon.
      Italian Quinoa Salad
    • A piece of roasted salmon with watermelon salsa on top.
      Roasted Salmon with Watermelon Salsa
    • A beef burger topped with mashed avocado and mango salsa on a plate.
      Beef Burgers with Mango Salsa
    156 shares
    • Share
    • Tweet

    Let’s connect!

    Instagram
    Facebook
    Pinterest
    Twitter

    Looking for something?

    Reader Interactions

    Comments

    1. wilhelmina

      April 16, 2020 at 8:37 pm

      5 stars
      I made this for lunch and it was perfect! What a great way to get more healthy fish in my diet!

      Reply
      • Chrissy Carroll

        April 18, 2020 at 5:31 pm

        Awesome! I’m so glad you enjoyed it! 🙂

        Reply
    2. Jessica

      April 16, 2020 at 9:26 pm

      5 stars
      We’ve been trying new things for lunch while at home and this was our lunch today. Easy to make and delicious to eat. It was a winner!

      Reply
      • Chrissy Carroll

        April 18, 2020 at 5:32 pm

        Yay! I’m glad you liked it. Thanks for taking the time to leave a comment.

        Reply
    3. Beth

      April 28, 2020 at 7:17 pm

      5 stars
      What a tasty dish for the Summer! So flavorful and fabulous! I can see this being a hit at any party (hopefully we can get back to those)!

      Reply
      • Chrissy Carroll

        April 29, 2020 at 3:16 pm

        Right?! Something new to take to a fun outdoor BBQ. I’ve got my fingers crossed that hopefully by next summer, we’ll all be lounging outside with friends and everything these days will seem like it was forever ago 🙂

        Reply
    4. Ashley

      April 28, 2020 at 7:59 pm

      5 stars
      I’m not usually a fan of tuna salad but made this recipe and it’s so good! I love the simple dressing.

      Reply
      • Chrissy Carroll

        April 29, 2020 at 3:17 pm

        Awesome – I’m so glad you enjoyed it Ashley! 🙂

        Reply
    5. Kelly Anthony

      April 29, 2020 at 9:45 am

      5 stars
      There is SO MUCH flavor going on in here! And so satisfying. Thank you for the recipe!

      Reply
      • Chrissy Carroll

        April 29, 2020 at 3:17 pm

        Thanks Kelly! I’m so happy you liked it.

        Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Welcome to Snacking in Sneakers! That’s me, Chrissy, and I’m here to share all my favorite fitness, food, & wellness stories & tips. I’m a dietitian, personal trainer, runner, triathlon coach, foodie, not-so-extreme couponer, and all around fun lovin’ gal.

    More about me →

    Latest

    • A woman's feet next to two sets of heavy kettlebells.
      Should Runners Lift Heavy Weights or Light Weights?
    • A man doing a long run outside on a dirt path.
      Do You Really Need to Cap Your Long Run at 3 Hours?
    • A stack of four Kodiak cakes double chocolate cookies.
      Healthy Double Chocolate Kodiak Cakes Cookies
    • A woman doing a forearm plank outside.
      Cross Training Tips for Runners (From a Coach)

    Let’s Connect!

    • Instagram
    • Facebook
    • Pinterest
    • Twitter
    • Author
    • Recent Posts
    Chrissy Carroll
    Chrissy Carroll
    Chrissy Carroll is a Registered Dietitian and USAT Level I Triathlon Coach. She specializes in sharing nutrition and fitness tips, as well as recipes, for runners, triathletes, and active women.Chrissy holds a Bachelor's Degree in Nutrition, a Masters Degree in Public Health, and is also an ACSM Certified Personal Trainer.
    Chrissy Carroll
    Latest posts by Chrissy Carroll (see all)
    • Should Runners Lift Heavy Weights or Light Weights? - May 9, 2025
    • Do You Really Need to Cap Your Long Run at 3 Hours? - May 8, 2025
    • Healthy Double Chocolate Kodiak Cakes Cookies - April 29, 2025

    Footer

    ↑ back to top

    About

    • About
    • Disclosure and Privacy Policy

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact
    • Work With Me

    As an Amazon Associate I earn from qualifying purchases.

    Copyright © 2025 Snacking in Sneakers

    • Author
    • Recent Posts
    Chrissy Carroll
    Chrissy Carroll
    Chrissy Carroll is a Registered Dietitian and USAT Level I Triathlon Coach. She specializes in sharing nutrition and fitness tips, as well as recipes, for runners, triathletes, and active women.Chrissy holds a Bachelor's Degree in Nutrition, a Masters Degree in Public Health, and is also an ACSM Certified Personal Trainer.
    Chrissy Carroll
    Latest posts by Chrissy Carroll (see all)
    • Should Runners Lift Heavy Weights or Light Weights? - May 9, 2025
    • Do You Really Need to Cap Your Long Run at 3 Hours? - May 8, 2025
    • Healthy Double Chocolate Kodiak Cakes Cookies - April 29, 2025
    156 shares

    Want smoothie recipes to fuel your fitness?

    Sign up for our email list and access a free e-book with 10 healthy smoothie recipes + tips on creating your own!

    Invalid email address
    Thanks for subscribing! Check your email for your smoothie e-book.