Healthy Tuna Pate

Why You’ll Love This Recipe

This Healthy Tuna Pate is the ideal balance of creaminess and flavor, without being overly heavy. Made with simple, wholesome ingredients, it offers a healthier alternative to traditional pates and spreads, with a fraction of the calories and fats. It’s great for serving on whole grain crackers, as a dip for veggies, or as a filling for sandwiches or wraps. Plus, it comes together in just minutes, making it a quick, nutritious option for busy days.

Ingredients

• 1 can (5 oz) tuna in water, drained
• 1/4 cup Greek yogurt (plain, non-fat)
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1 tablespoon fresh parsley, chopped
• 1 teaspoon Dijon mustard
• 1/2 teaspoon garlic powder
• Salt and pepper to taste

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Directions

1. Prepare the Tuna: Drain the can of tuna thoroughly and place it in a medium-sized bowl.
2. Combine the Ingredients: Add the Greek yogurt, olive oil, lemon juice, Dijon mustard, garlic powder, and chopped parsley to the tuna. Stir until the mixture is smooth and well combined.
3. Season: Taste the pate and add salt and pepper to your liking. Mix again to ensure everything is well incorporated.
4. Chill: For best flavor, refrigerate the tuna pate for about 30 minutes before serving. This allows the flavors to meld and enhances the overall taste.
5. Serve: Serve the tuna pate with whole-grain crackers, fresh veggie sticks, or spread it on a sandwich or wrap.

Servings and Timing

This recipe yields about 4 servings.

• Prep Time: 10 minutes
• Chilling Time: 30 minutes
• Total Time: 40 minutes

Variations

• Add Capers: Add a tablespoon of capers to the pate for an extra burst of flavor.
• Spicy Tuna Pate: Mix in a bit of sriracha or finely diced jalapeño for a spicy kick.
• Add Avocado: For added creaminess and healthy fats, mash half an avocado into the mixture.
• Herb Variations: You can switch up the herbs and use dill, chives, or thyme instead of parsley for different flavor profiles.
• Cream Cheese: Replace Greek yogurt with light cream cheese for a richer, smoother texture.

Storage/Reheating

• Storage: Store leftover tuna pate in an airtight container in the refrigerator for up to 3 days. Make sure to keep it chilled until ready to serve.
• Reheating: This pate is meant to be served cold or at room temperature, so it doesn’t need to be reheated. Just take it out of the fridge before serving to let it soften slightly.

FAQs

1. Can I use canned tuna in oil instead of water?

Yes, you can use canned tuna in oil, but it will result in a richer, more flavorful pate. Just be aware that it will be a bit higher in fat and calories.

2. Is this tuna pate low in calories?

Yes, using Greek yogurt as a base and incorporating healthy olive oil makes this a lower-calorie alternative to traditional pates. It’s also high in protein and healthy fats.

3. Can I make this pate ahead of time?

Yes, this pate can be made a day ahead. Just store it in the refrigerator to allow the flavors to blend and intensify.

4. How can I make this pate spicier?

To add more spice, stir in a pinch of cayenne pepper, a small amount of hot sauce, or finely chopped chili peppers. Adjust to taste.

5. Can I substitute Greek yogurt with something else?

Yes, you can substitute Greek yogurt with cottage cheese, low-fat cream cheese, or even mashed avocado for a creamier texture.

6. Can I freeze tuna pate?

Although it’s not ideal for freezing due to its creamy texture, you can freeze it if necessary. However, the texture may change upon thawing, so it’s best enjoyed fresh or stored in the fridge.

7. What should I serve this tuna pate with?

Tuna pate pairs wonderfully with whole-grain crackers, sliced cucumber, carrot sticks, or toasted bread. It’s also great as a sandwich filling or on a wrap.

8. Is this tuna pate suitable for people with gluten sensitivity?

Yes, this tuna pate is naturally gluten-free as long as you serve it with gluten-free crackers or bread.

9. Can I add other vegetables to the pate?

Yes, you can add finely chopped vegetables like red bell pepper, celery, or even olives for added crunch and flavor.

10. Can I use a food processor to make this pate?

Yes, you can use a food processor to make the pate if you prefer a smoother texture. Just pulse the ingredients together until the desired consistency is reached.

Conclusion

Healthy Tuna Pate is a nutritious, flavorful, and easy-to-make spread that’s perfect for quick snacks, light lunches, or as a party appetizer. It’s made with wholesome ingredients like Greek yogurt, olive oil, and fresh herbs, ensuring you get a boost of protein and healthy fats with every bite. Whether enjoyed with crackers, veggies, or in a sandwich, this pate offers a delicious way to incorporate more seafood into your diet. It’s a simple, healthy option that everyone will love!

Healthy Tuna Pate

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Healthy Tuna Pate is a light and nutritious spread made with tuna, Greek yogurt, olive oil, and fresh herbs. It offers a flavorful, creamy texture with a refreshing zest, perfect for a healthy appetizer or snack.

• Author: Laura
• Prep Time: 10 minutes
• Cook Time: undefined
• Total Time: 40 minutes
• Yield: 4 servings
• Category: Appetizer
• Method: Mixing
• Cuisine: American

Ingredients

1. 1 can (5 oz) tuna in water, drained
   
   1/4 cup Greek yogurt (plain, non-fat)
   
   1 tablespoon olive oil
   
   1 tablespoon lemon juice
   
   1 tablespoon fresh parsley, chopped
   
   1 teaspoon Dijon mustard
   
   1/2 teaspoon garlic powder
   
   Salt and pepper to taste

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Instructions

Prepare the Tuna: Drain the can of tuna thoroughly and place it in a medium-sized bowl.

1. Combine the Ingredients: Add the Greek yogurt, olive oil, lemon juice, Dijon mustard, garlic powder, and chopped parsley to the tuna. Stir until the mixture is smooth and well combined.
2. Season: Taste the pate and add salt and pepper to your liking. Mix again to ensure everything is well incorporated.
3. Chill: For best flavor, refrigerate the tuna pate for about 30 minutes before serving. This allows the flavors to meld and enhances the overall taste.
4. Serve: Serve the tuna pate with whole-grain crackers, fresh veggie sticks, or spread it on a sandwich or wrap.

Notes

1. For a spicy twist, mix in some sriracha or finely diced jalapeño.
2. Add diced avocado for extra creaminess and healthy fats.
3. Feel free to use other herbs like dill or chives in place of parsley for different flavors.
4. This pate stores well in the refrigerator for up to 3 days.

Nutrition

• Serving Size: 1 serving
• Calories: 120
• Sugar: 2g
• Sodium: 350mg
• Fat: 7g
• Saturated Fat: 1g
• Unsaturated Fat: 5g
• Trans Fat: 0g
• Carbohydrates: 2g
• Fiber: 1g
• Protein: 12g
• Cholesterol: 25mg