Tuna mayo is a lunchtime staple, but replacing the mayonnaise with a tahini-based dressing can make the mixture creamier and more flavourful, according to nutritionists and chefs.
Traditional tuna recipes often rely on several heaped spoonfuls of mayonnaise for a creamy texture, which can sometimes leave the dish overly greasy. Swapping in an alternative ingredient can better suit nutritional goals, flavour preferences, and desired consistency.
Why tahini works as a mayo substitute
Nutritionist and recipe creator Lindsay Cotter of Cotter Crunch says a tahini-based dressing is the superior option, though she cautions that not every substitution works in every recipe. For tuna salad mixtures, however, tahini is an exceptional alternative.
“Tahini forms the base of the dressing, creating a creamy consistency and rich, nutty taste without the need for mayo. Trust me, it works so well!” Cotter said.
The dressing lends the tuna a light and refreshing quality while remaining satisfying enough to keep you going through the afternoon. Head chef Jessica Randhawa at The Forked Spoon also champions the swap, saying: “Tahini, a paste made from sesame seeds, is a great substitute for mayonnaise. It has a rich, nutty flavour and a smooth consistency that adds depth to the tuna salad.”
Chefs agree on the flavour boost
Chef Nic Vanderbeeken of Apéritif Restaurant agrees that tahini works wonderfully in tuna salad, noting that for a “more exotic flavour”, tahini combined with lemon juice and a dash of water produces a creamy, nutty dressing.
“I love how the sesame flavour from the tahini complements the tuna and adds an unexpected but delightful taste,” Vanderbeeken added.
Tuna sandwich recipe
Ingredients
For the tuna filling:
- One tin of tuna
- 34g of chopped celery
- 97g of radish, chopped
- 36 to 55g of chopped green apple (optional)
- 34 to 45g of chopped roasted cashews (optional)
For the tahini dressing:
- Two tablespoons of tahini, mixed with two tablespoons of water
- One tablespoon of Dijon mustard
- One teaspoon of olive oil
- Two teaspoons of fresh lemon juice
- Two teaspoons of honey
- Pinch of sea salt and coarse black pepper
- Optional spices – a pinch of smoked paprika, cayenne, or sweet paprika
Method
Combine the celery, radish, apple, nuts and tuna in a large bowl. In a separate smaller bowl, whisk together the tahini and water, then incorporate the mustard, olive oil, lemon juice, honey, salt, and any optional spices until smooth.
Pour the dressing over the tuna salad and stir thoroughly, breaking up the tuna and ensuring everything is evenly coated. Taste and adjust the seasoning, adding more lemon juice, salt, honey, or mustard to preference. Serve in a sandwich, with crackers, in a wrap, in pasta, or on a bed of lettuce.
The tuna salad is best eaten immediately, though leftovers can be kept in an airtight container in the fridge for up to one day. If preparing in advance, store the dressing separately and combine just before serving.
