Matthew McConaughey’s tuna salad became a viral sensation after he shared his unusual weekly tuna-salad routine on the 2 Bears, 1 Cave podcast. Unlike traditional tuna salad, his version combines creamy wasabi mayo with dill pickles, red onion, crispy jalapeño chips, apple, corn, peas, and a little sweetness from agave. He also recommends letting it rest in the refrigerator so the flavors have time to meld.

Recipe Overview

This is a bold, crunchy, creamy, tangy, slightly spicy tuna salad with a surprising sweet element from apple and agave. The combination sounds unusual, but the different textures and flavors are what made the recipe so popular.

It works well as:

• A high-protein lunch
• Sandwich filling
• Lettuce wraps
• Crackers or cucumber slices
• Stuffed avocados or tomatoes
• A quick meal-prep option

Prep Time

10–15 minutes

Cook Time

0 minutes

Chill Time

10–30 minutes, preferably overnight

Total Time

20–45 minutes, or overnight for the best flavor

Servings

About 4–6 servings

Difficulty

Easy

Ingredients

Tuna Salad

• 12 oz canned tuna, preferably packed in olive oil, drained
• 3 tbsp finely chopped red onion
• 3 tbsp finely chopped dill pickles or dill gherkins
• 1/3 cup crispy jalapeño chips or jalapeño crisps
• 1/4 cup finely chopped apple
• 1/2 cup fresh or cooked corn kernels
• 1/2 cup frozen peas, thawed
• 2 tsp agave syrup
• Salt, to taste
• Black pepper, to taste

Creamy Wasabi Dressing

• 1/2 cup mayonnaise
• 2 tsp wasabi paste
• 1 tbsp fresh lemon juice
• 2 tsp apple cider or white wine vinegar
• 2 tsp Italian dressing

These proportions are a practical measured version of McConaughey’s description; his original discussion did not provide a precise standardized recipe. Several published recreations use slightly different quantities.

Equipment

• Large mixing bowl
• Small bowl
• Fork
• Sharp knife
• Cutting board
• Measuring spoons
• Spatula or large spoon
• Airtight storage container

Step-by-Step Instructions

Step 1: Prepare the Tuna

Drain the tuna thoroughly.

Place it in a large mixing bowl and gently break it apart with a fork.

Don’t mash it into a completely smooth paste. Leaving some small chunks gives the salad a better texture.

Tip: If using tuna packed in oil, don’t leave excessive oil in the bowl because the mayonnaise already provides plenty of richness.

Step 2: Make the Wasabi Mayo

In a small bowl, combine:

• Mayonnaise
• Wasabi paste
• Lemon juice
• Vinegar
• Italian dressing

Whisk until smooth and creamy.

Taste the dressing before adding it to the tuna.

If you want more heat, add another small amount of wasabi.

If the dressing tastes too sharp, add a little more mayonnaise.

McConaughey specifically described mixing mayonnaise with wasabi and being careful with the amount of lemon and vinegar.

Step 3: Add the Fresh Ingredients

Add the following to the tuna:

• Red onion
• Dill pickles
• Apple
• Corn
• Thawed peas

Gently stir everything together.

The apple provides a small amount of sweetness and crunch, while the pickles and onion provide acidity and sharpness.

Step 4: Add the Agave

Drizzle in the agave syrup.

Start with 2 teaspoons.

Mix well.

The goal isn’t to make the tuna salad sweet. The agave simply balances the salty, spicy and acidic ingredients.

You can reduce or omit it if you prefer a less-sweet version.

Step 5: Add the Dressing

Pour the wasabi mayo mixture over the tuna.

Fold everything together gently until evenly coated.

Don’t overmix because the tuna can become mushy.

If you prefer a creamier tuna salad, add another tablespoon or two of mayonnaise.

Step 6: Add the Crispy Jalapeños

For the best texture, add the crispy jalapeño chips close to serving time.

You can leave them whole, roughly chop them, or lightly crush them.

Reserve a little for sprinkling over the top.

Published versions of the recipe commonly recommend adding the crispy jalapeños just before serving because they lose their crunch when stored in the salad.

Step 7: Season

Taste the tuna salad.

Add:

• Salt if needed
• Freshly ground black pepper
• More wasabi for heat
• More lemon for brightness
• More mayonnaise for creaminess

Remember that the pickles, jalapeño chips and dressing can already contain quite a bit of salt, so taste before adding much additional salt.

Step 8: Chill

Cover the bowl and refrigerate for at least 10–30 minutes.

For the most developed flavor, refrigerate it overnight.

McConaughey has described making the tuna salad ahead and letting it sit so the flavors come together.

If preparing overnight, keep the crispy jalapeño chips separate and add them immediately before eating.

Taste and Texture

Flavor

• Creamy
• Tangy
• Slightly spicy
• Savory
• Mildly sweet
• Pickle-forward
• Bright from lemon and vinegar

Texture

• Chunky tuna
• Crunchy onion
• Crisp pickles
• Juicy apple
• Tender corn
• Soft peas
• Crispy jalapeño topping

The combination of contrasting textures is one of the defining features of this version compared with traditional tuna salad.

High-Protein Version

The original recipe is already protein-rich because of the tuna.

To make it even more protein-focused:

• Use 14–16 oz tuna.
• Reduce mayonnaise slightly.
• Replace part of the mayonnaise with plain Greek yogurt.
• Use tuna packed in water if you want to reduce fat.
• Add chopped boiled egg if desired.
• Serve over greens rather than bread.

High-Protein Dressing

Try:

• 1/4 cup mayonnaise
• 1/4 cup plain Greek yogurt
• 2 tsp wasabi
• 1 tbsp lemon juice
• 2 tsp vinegar
• 2 tsp Italian dressing

This creates a creamy dressing while increasing the protein content and reducing some of the mayonnaise.

Lower-Calorie Version

For a lighter tuna salad:

• Use tuna packed in water.
• Replace half the mayonnaise with Greek yogurt.
• Use less crispy jalapeño topping.
• Reduce or omit agave.
• Serve in lettuce cups instead of bread.
• Increase peas, apple, cucumber or celery for volume.

Lower-Carb / Keto-Friendly Version

The original recipe contains corn, peas, apple and agave, so it isn’t particularly low-carb as written.

For a lower-carb variation:

• Replace corn with diced celery.
• Reduce or omit peas.
• Replace apple with finely diced cucumber.
• Omit agave.
• Use sugar-free or no-sugar-added pickles.
• Use a small amount of crispy jalapeño topping.
• Serve in lettuce cups or alongside avocado.

Dairy-Free

The basic recipe can easily be dairy-free.

Check the labels on:

• Mayonnaise
• Italian dressing
• Crispy jalapeño chips

Choose dairy-free versions where necessary.

Gluten-Free

The main ingredients are naturally gluten-free, but packaged Italian dressing, mayonnaise and crispy jalapeño products should be checked for gluten-containing ingredients or cross-contact.

For a safer gluten-free version, use certified gluten-free products.

Egg-Free

Traditional mayonnaise generally contains eggs.

For an egg-free version, use an egg-free mayonnaise or replace the mayonnaise with a combination of Greek-style dairy-free yogurt and avocado.

Ingredient Substitutions

Tuna

Use:

• Tuna packed in water
• Tuna packed in olive oil
• Albacore tuna
• Chunk light tuna

Mayonnaise

Use:

• Greek yogurt
• Avocado mayo
• Light mayonnaise
• Dairy-free mayonnaise

Wasabi

Use:

• Prepared horseradish
• A little Dijon mustard plus cayenne
• Sriracha

Apple

Use:

• Green apple
• Red apple
• Pear
• Diced cucumber for a lower-carb option

Corn

Use:

• Diced bell pepper
• Celery
• Cucumber

Peas

Use:

• Edamame
• Diced celery
• Chopped green beans

Crispy Jalapeños

Use:

• Pickled jalapeños
• Crispy onions
• Crushed tortilla chips
• Crushed potato chips
• Fresh finely diced jalapeño

Variations

Spicy Tuna Salad

Increase the wasabi and add:

• Fresh jalapeño
• Hot sauce
• Cayenne pepper

Avocado Tuna Salad

Replace some of the mayonnaise with mashed avocado.

Add lime juice and cilantro.

Mediterranean Tuna Salad

Replace the wasabi with Dijon mustard and add:

• Cucumber
• Tomato
• Parsley
• Kalamata olives
• Lemon juice

Extra-Crunchy Tuna Salad

Add:

• Celery
• Cucumber
• Radishes
• Extra crispy jalapeños

Tuna Lettuce Wraps

Spoon the prepared tuna salad into crisp romaine or butter lettuce leaves.

Top with extra jalapeño crisps.

Tuna Stuffed Avocado

Halve an avocado, remove the pit and fill the cavity with tuna salad.

How to Serve

Sandwich

Pile the tuna salad onto toasted sourdough, whole-grain bread or your preferred sandwich bread.

Add lettuce and tomato if desired.

Lettuce Wrap

Spoon into large lettuce leaves for a lighter option.

Crackers

Serve with whole-grain crackers or seed crackers.

Cucumber Boats

Cut cucumber in half lengthwise, scoop out some seeds and fill with tuna salad.

Salad Bowl

Serve over:

• Romaine
• Spinach
• Mixed greens
• Arugula

Add cucumber, tomato and avocado.

Avocado Toast

Spread mashed avocado over toast and top with a layer of tuna salad.

Meal Prep and Storage

Store the tuna salad in an airtight container in the refrigerator.

For best texture:

Keep crispy jalapeño chips separate and add them immediately before eating.

The salad is best enjoyed within 3–4 days when properly refrigerated.

If using very fresh ingredients, keep the salad cold throughout preparation and serving.

Do not leave tuna salad sitting at room temperature for extended periods.

Approximate Nutrition

Nutrition varies substantially depending on the tuna, mayonnaise and serving size.

For approximately 1/6 of the recipe made with regular mayonnaise:

• Calories: roughly 300–350
• Protein: roughly 20–25 g
• Carbohydrates: roughly 10–15 g
• Fat: roughly 20–25 g
• Fiber: roughly 2–3 g

Using water-packed tuna and light mayonnaise or Greek yogurt can substantially reduce calories and fat while maintaining a high protein content.

WW-Friendly Tips

Because current WeightWatchers Points can vary by program, ingredient brand and serving size, calculate the recipe using the exact products you use rather than relying on a universal Points number.

To make it more Points-friendly:

• Use water-packed tuna.
• Use light mayonnaise or Greek yogurt.
• Reduce crispy jalapeño chips.
• Omit or reduce agave.
• Serve over lettuce instead of bread.
• Increase vegetables such as celery, cucumber and lettuce.

FAQs

Is this really Matthew McConaughey’s tuna salad?

It is based on the tuna salad McConaughey described publicly during an appearance on 2 Bears, 1 Cave. Because he did not give a conventional recipe with exact measurements, published recipes are recreations rather than an official standardized recipe.

What makes this tuna salad different?

The combination of wasabi, pickles, crispy jalapeños, apple, corn and peas gives it a much wider range of flavors and textures than a traditional tuna salad.

Can I eat it immediately?

Yes. It tastes good immediately, but chilling it allows the flavors to blend. McConaughey has specifically talked about making it ahead for the week and allowing it to sit.

Why add apple to tuna salad?

Apple adds natural sweetness, freshness and crunch, which helps balance the salty, tangy and spicy ingredients.

Can I leave out the wasabi?

Absolutely. You’ll lose some of the signature spicy flavor, but the salad will still work.

Is it spicy?

It can be. Wasabi and crispy jalapeños both contribute heat. Start with less wasabi and add more after tasting.

Can I use canned tuna in water?

Yes. It will produce a lighter, less rich tuna salad than oil-packed tuna.

Can I freeze tuna salad?

Freezing isn’t recommended. Mayonnaise-based salads can separate and the vegetables can become watery after thawing.

Can I make it the night before?

Yes. In fact, overnight refrigeration is one of the best ways to develop the flavors. Keep the crispy jalapeño topping separate until serving.

Troubleshooting

Too Spicy

Add:

• More mayonnaise
• Greek yogurt
• More tuna
• A little extra apple

Too Sour

Add a little more mayonnaise and, if needed, a small amount of agave.

Too Sweet

Add more tuna, pickles, black pepper or a little lemon juice.

Too Dry

Add mayonnaise one tablespoon at a time.

Too Wet

Add more drained tuna or finely chopped crunchy vegetables.

Too Salty

Increase the amount of unsalted tuna and vegetables. Avoid adding additional pickles or jalapeño chips until the flavor is balanced.

Jalapeño Chips Became Soft

That’s normal after sitting in the moist salad. For maximum crunch, add them immediately before serving.

Chef’s Tips

1. Don’t overdo the vinegar and lemon. The pickles already bring plenty of acidity.
2. Taste the wasabi before adding more. Its heat can build quickly.
3. Dice everything relatively small so every bite gets several flavors.
4. Drain the tuna well to prevent a watery salad.
5. Don’t overmix. Keep some chunks of tuna intact.
6. Add crispy jalapeños at the end for the best crunch.
7. Let it chill. Even 30 minutes makes a noticeable difference.
8. For meal prep, keep the crunchy toppings separate.
9. Use a crisp, slightly tart apple for the best contrast.
10. Taste before salting because tuna, pickles and jalapeño chips can already be salty.

Best Serving Combination

For a balanced lunch, serve a scoop of the tuna salad with:

• Crisp lettuce
• Cucumber slices
• Tomato
• Avocado
• A few whole-grain crackers
• Extra dill pickles
• Fresh lemon wedges

The result is creamy, crunchy, tangy, sweet and spicy all in one bowl.

Final Note

Matthew McConaughey’s viral tuna salad is definitely not a traditional tuna salad. The unusual combination of wasabi mayo, pickles, jalapeño crisps, apple, corn and peas is what gives it its distinctive flavor and texture. The recipe is also flexible, so you can adjust the heat, sweetness, creaminess and crunch to your preference.