fbpx Tuna Spread Trilogy | Recipe from our Dietitian Nutritionist | TeamNutrition


Tuna Spread Trilogy

Perfect in a sandwich, in a salad or with raw vegetables, these tuna spreads are delicious and allow you to vary your meals without breaking your head. As I often cook for myself, I appreciate the simplicity of a recipe that offers me three flavour profiles!


15 minutes


6 minutes


21 minutes


6 portions


1/2 can 540 ml (19 oz) chickpeas, rinsed and drained
1 can 120 g (4 oz) tuna, crumbled in water, drained
125 mL (1/2 cup) plain Greek yogurt
Pepper and salt

Mediterranean style (For 1/3 of the preparation):
2 sun-dried tomatoes in oil, drained and finely chopped
15 mL (1 tablespoon) pitted kalamata olives, finely chopped
15 mL (1 tablespoon) basil pesto

Tartar Style (For 1/3 of the preparation) :
3 slices dill pickle, finely chopped
5 mL (1 teaspoon) capers, finely chopped
5 mL (1 teaspoon) whole grain mustard

Curry and mustard (For 1/3 of the preparation) :
5 mL (1 teaspoon) curry powder
5 mL (1 teaspoon) yellow mustard
¼ of a small diced bell pepper (color of your choice)


  1. In a deep plate, using a fork, crush the chickpeas.
  2. Combine chickpeas, tuna and yogurt. Season generously with pepper and add a pinch of salt to taste.
  3. Separate the mixture into 3 bowls and add additional ingredients for each version. If you wish to prepare only one flavour, triple the amount of each ingredient.

Nutritional Information (per 1/3 cup)

Mediterranean Style
Calories 130 kcal
Fat 7 g
Carbohydrates 9 g
Fibre 3 g
Protein 9 g
Sodium 356 mg

Tartar Style
Calories 75 kcal
Fat 2 g
Carbohydrates 8 g
Fiber 2 g
Protein 9 g
Sodium 248 mg

Curry and Mustard
Calories 79 kcal
Fat 1 g
Carbohydrates 9 g
Fiber 3 g
Protein 9 g
Sodium 148 mg

Can be kept for 5 days in the refrigerator and does not freeze.

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