Tuna & Capers - How to Punch Up Your Lunch

Total Time
Yields 1 to 2

A delightful twist on an old classic. Add a punch of flavor to your tuna salad, along with the healthy benefits of capers.


  • 1 small can tuna in olive oil (or water, for low fat version)
  • 2-3 Tbs mayonnaise (optional)
  • 1-2 tsp MCT oil (optional)
  • 1 tsp nutritional yeast
  • 1/2 - 1 tsp nonpareil capers
  • Easy Pickled Onions plus 1-2 tsp of juice (optional) OR sub raw apple cider vinegar if you don't have the pickled onions.


  1. You can make this creamy or vinaigrette style.

Creamy Style

  1. Drain tuna
  2. In a bowl, combine tuna, mayo, nutritional yeast, capers and pickled onions with juice (can substiture apple cider vinegar)
  3. Mix well until thoroughly combined

Vinaigrette Style

  1. Do not drain tuna (if packed in olive oil)
  2. (For low fat style, drain water from tuna and use MCT oil if desired)
  3. In a bowl, combine tuna, nutritional yeast, capers, pickled onions and desired amount of pickled onion juice (or ACV)
  4. Mix well until thoroughly combined


Recipe Notes


This recipe fits with the S style of eating.
You can also make it suitable for E or FP by using TUNA IN WATER instead of tuna in olive oil. The tuna in olive oil just tastes so good, I like to make it this way.
You can also add a teaspoon or two of MCT oil.

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