What is the vegan equivalent of tuna? Your Guide to Plant-Based Seafood Alternatives

November 10, 2025 •

3 min read

With increasing concerns over mercury levels and overfishing, more people are seeking sustainable and healthier alternatives to traditional seafood. For many, the journey into plant-based eating begins with asking, "What is the vegan equivalent of tuna?" This article explores the best ingredients for replicating the texture and flavor of this versatile fish.

Quick Summary

This guide explores popular vegan tuna substitutes, including chickpeas, tofu, and jackfruit, and reveals how to achieve the classic taste and texture using a blend of pantry-friendly ingredients and seasonings.

Key Points

Chickpeas are the go-to base: When mashed, chickpeas offer a texture most similar to traditional canned tuna for making classic "tuna" salad sandwiches.
Tofu provides a flakier option: Grated and pressed tofu, particularly when frozen and thawed, creates a flaky, meaty texture ideal for vegan tuna melts.
Jackfruit mimics shredded meat: Young jackfruit, canned in brine, provides a stringy, fibrous consistency that is perfect for a shredded-style vegan tuna.
Nori and kelp add the 'sea' flavor: To get that essential ocean taste, incorporate crumbled nori seaweed or kelp flakes into your mixture.
Seasonings and binders are key: Ingredients like vegan mayo, lemon juice, mustard, and capers are crucial for replicating the classic creamy, tangy tuna salad flavor.
Vegan tuna is mercury-free: Unlike traditional tuna, plant-based alternatives contain no mercury, offering a safer option for frequent consumption.

Understanding the Need for Vegan Tuna Alternatives

Canned tuna is a common protein source, but concerns about overfishing and mercury levels in larger fish like tuna are leading more people to explore alternatives. Vegan tuna substitutes provide a compassionate, sustainable, and mercury-free option.

The Top Plant-Based Tuna Equivalents

Several ingredients can serve as excellent bases for vegan tuna, each offering different textures and nutritional benefits.

Chickpeas: The Classic Base

Chickpeas are widely used to mimic the flaky texture of tuna salad. When mashed, they create a consistency suitable for sandwiches and wraps. They are also a good source of protein and fiber. To make chickpea tuna, mash canned chickpeas and mix with vegan mayonnaise, mustard, lemon juice, diced celery, red onion, and briny additions like pickles or capers.

Tofu: For a Flakier, Meaty Texture

Shredded extra-firm tofu, especially when frozen and thawed, can create a flaky texture similar to meat. This process makes the tofu more absorbent for better flavor infusion. To use tofu, press it to remove excess water, then grate. Adding kelp powder can provide an ocean-like flavor. Chilling the mixture helps the flavors blend.

Jackfruit: The Shredded Seafood Mimic

Young jackfruit, often found canned, has a stringy texture that works well as a shredded tuna alternative, particularly in dishes like tuna melts or pasta salads. Rinse and shred the canned jackfruit. Sautéing can enhance its texture. Combine with vegan mayonnaise, herbs, and vegetables.

Comparison of Vegan Tuna Alternatives

Here is a comparison of the key vegan tuna alternatives:


Feature	Chickpeas	Tofu	Jackfruit
Best For	Classic tuna salad sandwiches and wraps.	Flaky texture, particularly for melts.	Shredded, fibrous texture for melts and pasta salads.
Texture	Soft, crumbly, and easily mashed.	Crumbly and absorbent, especially when frozen.	Stringy, fibrous, and shredded.
Preparation	Very quick and easy; mash with a fork.	Requires pressing and grating/crumbling.	Needs rinsing and shredding from canned pieces.
Flavor Absorption	Readily absorbs dressings and seasonings.	Highly absorbent, making it great for marinades.	Neutral flavor, acts as a sponge for seasonings.
Nutritional Profile	High in protein and fiber.	High in protein; freezes well.	Lower in protein; excellent texture mimic.

Creating the Perfect Vegan Tuna Flavor Profile

Achieving the right flavor for vegan tuna involves using key seasonings that mimic the taste of traditional tuna salad:

Seaweed: Nori, kelp, or dulse add a crucial ocean-like flavor. Use sparingly as the flavor is potent.
Nutritional Yeast: Provides a savory, umami flavor.
Capers and Pickles: Offer tangy, briny notes.
Acid and Spice: Lemon juice and Dijon mustard add brightness and zest.

Homemade vs. Pre-made Vegan Tuna

Convenient pre-made vegan tuna options are available from brands like Omni, Sophie's Kitchen, and unMEAT. However, making your own from chickpeas, tofu, or jackfruit is often more economical, allows control over ingredients, and can be customized for texture and flavor preferences, resulting in a less processed meal.

Conclusion: Your Ideal Vegan Tuna Awaits

Exploring what is the vegan equivalent of tuna leads to diverse and tasty plant-based meal options. Whether you choose chickpeas, tofu, or jackfruit as your base, combining it with seasonings like seaweed, capers, and nutritional yeast can create a delicious and satisfying alternative to traditional tuna salad that is better for you and the planet. For a starting point, consider this vegan tuna salad recipe from Rainbow Plant Life.

Frequently Asked Questions

The most common ingredient for a fishy flavor in vegan tuna is seaweed, typically in the form of finely crumbled nori sheets, kelp flakes, or dulse granules. Capers can also add a briny, tangy flavor that enhances the overall seafood impression.

Yes, several brands offer convenient pre-made vegan tuna. Options include Omni's Omnituna, Sophie's Kitchen's Plant-Based Toona, and unMEAT's Tuna in Water, available in many grocery stores.

To improve the flavor, use a mix of tangy, savory, and briny ingredients. Add fresh lemon juice, Dijon mustard, capers, nutritional yeast for umami, and a few crumbles of nori for a distinct ocean flavor. Allowing the mixture to chill for 30 minutes can also help the flavors develop.

The protein content of vegan tuna depends on its base ingredient. Chickpea and tofu-based versions are generally high in plant-based protein. For example, TVP-based tuna is also packed with protein.

Vegan tuna avoids the risk of mercury contamination present in large fish like tuna. Depending on the recipe, it can also be higher in fiber and lower in saturated fat and cholesterol.

Yes. For creaminess, you can use mashed avocado, hummus, or tahini instead of vegan mayonnaise. This can also be used to create a mayo-free or oil-free option for your vegan tuna salad.

For chickpea-based tuna, mash the chickpeas with a fork or potato masher, leaving some pieces whole for variation. For jackfruit or tofu, shredding or crumbling the base by hand helps control the texture and prevent it from becoming a paste.

When stored in an airtight container in the refrigerator, homemade vegan tuna made with chickpeas, tofu, or jackfruit typically stays fresh for 3 to 5 days.