Out of Tuna, one case
Vegan tuna substitutes
6 options, ranked, with the exact amount
Use Mashed chickpeas
Same amount as the tuna
The best vegan substitutes for tuna are mashed chickpeas (1:1 ratio), jackfruit (1:1 ratio), or hearts of palm (1:1 ratio). Chickpeas provide the most similar texture and protein content to tuna.
- Best for —
- tuna salad
One casethe full tuna card
Every option, one card
Ranked| # | Substitute | Instead of tuna |
|---|---|---|
| 1 | Mashed chickpeastuna salad | Same amount |
| 2 | Jackfruittuna salad | Same amount |
| 3 | Hearts of palmtuna salad | Same amount |
| 4 | Soy curlstuna salad | Same amount |
| 5 | Mushroomstuna salad | Same amount |
| 6 | Artichoke heartstuna salad | Same amount |
Mashed chickpeas
mild and nutty
Mashed chickpeas are the most popular vegan substitute for tuna. They provide similar protein content, texture, and can be seasoned to mimic tuna flavor.
- Best for
- tuna salad, tuna sandwiches, when you want protein, similar texture, versatile flavor
- Texture
- similar to flaked tuna
Mash chickpeas with a fork or pulse in food processor. Add nori flakes, lemon juice, and seasonings for fish-like flavor. High in protein and fiber.
Jackfruit
mild and neutral
Young jackfruit has a stringy texture that mimics flaked tuna when seasoned properly. It's naturally mild and takes on flavors well.
- Best for
- tuna salad, tuna sandwiches, when you want stringy texture, mild flavor, versatile seasoning
- Texture
- stringy and flaky
Use young, unripe jackfruit in brine or water. Shred with forks to create flaky texture. Season with nori, lemon, and spices for fish-like flavor.
Hearts of palm
mild and slightly sweet
Hearts of palm have a tender, flaky texture that works well as a tuna substitute. They're mild in flavor and can be seasoned to taste like fish.
- Best for
- tuna salad, tuna sandwiches, when you want tender texture, mild flavor, easy preparation
- Texture
- tender and flaky
Drain and rinse hearts of palm. Shred with forks or chop finely. Add nori flakes and seasonings for fish-like flavor. Low in calories and fat.
Soy curls
mild and neutral
Rehydrated soy curls provide a meaty texture similar to tuna. They're high in protein and can be seasoned to mimic fish flavor.
- Best for
- tuna salad, tuna sandwiches, when you want meaty texture, high protein, versatile seasoning
- Texture
- meaty and chewy
Rehydrate soy curls in vegetable broth. Shred or chop to desired size. Season with nori, lemon, and spices. High in protein and iron.
Mushrooms
earthy and umami
Finely chopped or shredded mushrooms can work as a tuna substitute, especially when seasoned with umami flavors.
- Best for
- tuna salad, tuna sandwiches, when you want umami flavor, meaty texture, natural option
- Texture
- meaty and tender
Use cremini or portobello mushrooms. Finely chop or shred. Sauté briefly to remove excess moisture. Season with nori and spices.
Artichoke hearts
mild and slightly tangy
Chopped artichoke hearts provide a tender texture and mild flavor that can work as a tuna substitute in salads and sandwiches.
- Best for
- tuna salad, tuna sandwiches, when you want tender texture, mild flavor, easy preparation
- Texture
- tender and chunky
Use canned or jarred artichoke hearts. Drain and chop finely. Add seasonings and lemon juice. Low in calories and high in fiber.
How it behaves in this recipe
Vegan tuna substitutes work because they provide similar texture and can be seasoned to mimic the flavor profile of tuna. The key is using ingredients that have a flaky or chunky texture and then adding umami flavors like nori (seaweed) to create the fish-like taste that people expect from tuna dishes.
Tips for substituting tuna
8 tips- Mashed chickpeas are the most popular and versatile vegan tuna substitute
- Add nori flakes or seaweed to any substitute for authentic fish flavor
- Lemon juice and capers help mimic the briny taste of tuna
- Season with Old Bay, dill, or other seafood seasonings for authentic flavor
- For best texture, don't over-process - leave some chunks for authenticity
- Mix with vegan mayonnaise, Greek yogurt, or mashed avocado for creaminess
- Let the mixture sit for 30 minutes to allow flavors to develop
- Store prepared vegan tuna in the refrigerator for up to 3 days
Notes on tuna
- For maximum protein, use mashed chickpeas or soy curls
- For authentic texture, use jackfruit or hearts of palm
- For umami flavor, add nori flakes, dulse, or kelp powder
- For briny taste, add lemon juice, capers, or pickles
- For creaminess, mix with vegan mayonnaise, Greek yogurt, or mashed avocado
Questions
6 questionsWhat's the best vegan substitute for tuna?
Mashed chickpeas are the best vegan substitute for tuna. They provide similar protein content, texture, and can be seasoned to mimic tuna flavor. Use a 1:1 ratio and add nori flakes, lemon juice, and seasonings for authentic taste.
Can I use jackfruit as a tuna substitute?
Yes, jackfruit is an excellent vegan substitute for tuna. Use young, unripe jackfruit and shred it with forks to create a flaky texture. Season with nori flakes, lemon juice, and spices for fish-like flavor.
How do I make vegan tuna salad?
To make vegan tuna salad, mash chickpeas or use jackfruit, then mix with vegan mayonnaise (or Greek yogurt), celery, onions, and seasonings. Add nori flakes for fish flavor and lemon juice for brightness.
What gives vegan tuna its fish-like flavor?
Nori flakes (dried seaweed) are the key ingredient that gives vegan tuna its fish-like flavor. You can also use dulse flakes, kelp powder, or other seaweed products. Lemon juice and capers add the briny taste.
Can I use hearts of palm as a tuna substitute?
Yes, hearts of palm work well as a vegan tuna substitute. They have a tender, flaky texture and mild flavor. Drain, rinse, and shred them with forks, then season with nori flakes and other seasonings.
Is vegan tuna healthy?
Yes, vegan tuna substitutes are generally very healthy. Chickpeas are high in protein and fiber, jackfruit is low in calories, and hearts of palm are low in fat. They're all plant-based and free from mercury and other contaminants found in fish.