Canned tuna is a pantry workhorse — affordable, shelf-stable, protein-packed, and ready to eat straight from the can. It shows up in tuna salad sandwiches, pasta dishes, casseroles, stuffed avocados, and grain bowls. Most cooks keep a few cans on hand at all times because it's one of the quickest ways to add lean protein to any meal without much effort or cost.
Running out of canned tuna is more common than you'd think, and there are plenty of other reasons to seek a substitute. Some people dislike the smell, others are managing mercury intake and need to rotate fish varieties, and many home cooks are looking for plant-based alternatives that can fill the same role in a recipe. The good news is that canned tuna's role in most dishes — flaky texture, mild-to-moderate savoriness, high protein — can be replicated by several other options.
The key is understanding what role the tuna plays in your specific dish. In a creamy tuna salad, you need something with a similar flaky texture that can absorb a mayo-based dressing. In a tuna pasta or casserole, you need something that holds together and adds savory depth. Once you know the job it's doing, it's easy to pick the right swap.
■Best Substitutes for Canned Tuna
These options work across the most common canned tuna applications — salads, sandwiches, pasta, wraps, and casseroles.
| Substitute | Flavor / Texture Match | Swap Ratio |
|---|---|---|
| Canned Salmon | Richer, fattier flavor; similar flaky texture; pink color | 1:1 by volume |
| Canned Mackerel | Stronger, oilier flavor; very flaky; excellent nutritional profile | 1:1 by volume |
| Canned Sardines | Bolder, brinier flavor; smaller pieces; higher in omega-3s | 1:1 by volume |
| Canned Chicken | Much milder, neutral flavor; very similar shredded texture | 1:1 by volume |
| Mashed Chickpeas | Plant-based; neutral, slightly earthy; absorbs dressings well | 1:1 by volume |
| Jackfruit (in brine/water) | Plant-based; fibrous, shredded texture; very mild flavor | 1:1 by volume |
■How to Choose the Right Substitute
For fish-eaters who simply don't have tuna on hand, canned salmon is the most seamless swap. It has a similar texture, drains and flakes the same way, and works in virtually every recipe that calls for canned tuna. The flavor is richer and slightly more pronounced, but that's often an upgrade. Canned mackerel is another excellent option — it's deeply nutritious, very affordable, and has a more intense flavor that works particularly well in pasta dishes and grain bowls where bold flavors are welcome.
Canned sardines are worth considering if you enjoy a brinier, more assertive fish flavor. They're sustainable, inexpensive, and extremely nutrient-dense. They do have a stronger smell than tuna, which puts some people off, but in a heavily dressed salad or a pasta puttanesca, the difference is barely noticeable. Canned chicken is the mildest swap — it's almost odorless, very lean, and has a shredded texture that works brilliantly in sandwiches, wraps, and casseroles. It won't give you any seafood flavor, but it's ideal for picky eaters or when the tuna flavor isn't important.
For plant-based cooking, mashed chickpeas are the go-to tuna alternative. Mash them roughly with a fork, leave some texture, and mix with the same dressing you'd use for tuna salad — the result is surprisingly satisfying. Jackfruit in brine (not syrup) has a naturally fibrous texture that mimics flaked fish remarkably well, and it takes on whatever seasonings you give it. Both options are high in fiber, though lower in protein than tuna.
■Frequently Asked Questions
Is canned salmon a healthy substitute for canned tuna? Yes — canned salmon is arguably more nutritious. It's higher in omega-3 fatty acids and often contains more vitamin D. It does have more calories and fat than light canned tuna, but the difference is modest. Both are excellent sources of lean protein.
Can I use canned chicken in tuna noodle casserole? Absolutely. Canned chicken is one of the best swaps for tuna in casseroles. The texture is nearly identical once baked into a creamy sauce, and the neutral flavor blends well with everything else in the dish. Use the same amount, well-drained.
What's the best plant-based canned tuna substitute for a sandwich? Mashed chickpeas mixed with celery, red onion, mayo (or vegan mayo), lemon juice, and a little dill is the classic plant-based tuna salad substitute. It holds up well in sandwiches and wraps and has enough texture to feel substantial.
Can I replace canned tuna with canned sardines in pasta? Yes, sardines work wonderfully in pasta — particularly in Mediterranean-style dishes with olive oil, garlic, capers, and tomatoes. Remove the bones if you prefer (they're edible and rich in calcium), and break the sardines apart as they cook. The flavor will be bolder than tuna.
How do I reduce the strong smell of canned mackerel or sardines? Drain the can well, then rinse the fish briefly under cold water. Squeezing fresh lemon juice over the fish before using it also helps neutralize some of the stronger aroma. Mixing with acidic ingredients like vinegar-based dressings has a similar effect.
See also: Food Substitutes Guide | Best Salmon Substitutes | Best Sardines Substitutes