Healthy Tuna Waldorf Salad
This Healthy Tuna Waldorf Salad is a lighter take on the classic Waldorf, with added protein to make it satisfying enough for lunch or a light dinner. You still get the signature sweet crunch from grapes and apple, the bite of celery, and the nuttiness of walnuts. The difference is a creamy dressing made with Greek yogurt instead of mayonnaise, keeping it fresh, tangy, and higher in protein.
It’s quick to prepare, easy to customize, and perfect for meal prep. Serve it on its own, in lettuce cups, stuffed into a whole grain wrap, or spooned over mixed greens.
Prep Time: 15 minutes
Chill Time (optional): 20–30 minutes
Total Time: 15–45 minutes
Servings: 2–3
Ingredients
Protein
7 ounces canned or packaged tuna, drained
Fruit & Vegetables
¾ cup red grapes, halved or chopped
½ large tart apple (such as Granny Smith), finely chopped
1 stalk celery, finely chopped
Crunch & Texture
2 tablespoons chopped walnuts
2 tablespoons pepitas (pumpkin seeds)
Creamy Dressing
¼ cup plain Greek yogurt
Juice of ½ a lemon
Salt and black pepper, to taste
Instructions
Drain the tuna well. Press out excess liquid using the lid of the can or a fine mesh strainer. Flake it into a medium mixing bowl.
Prepare the produce. Halve or chop the grapes, finely dice the apple, and chop the celery into small, even pieces.
Prevent browning. If prepping ahead, toss the chopped apple with a small squeeze of lemon juice.
Add crunch. Stir in the chopped walnuts and pepitas with the tuna.
Make the dressing. In a small bowl, combine Greek yogurt, lemon juice, salt, and pepper. Whisk until smooth.
Combine everything. Add grapes, apple, and celery to the tuna mixture.
Fold gently. Pour the yogurt dressing over the salad and mix until evenly coated without over-mashing the tuna.
Taste and adjust. Add more lemon juice, salt, or pepper as needed.
Chill if desired. Refrigerate for 20–30 minutes to let flavors meld.
Serve. Spoon into lettuce cups, onto toasted whole grain bread, over greens, or enjoy straight from the bowl.
Tips
Use tuna packed in water for a lighter flavor and fewer calories.
Chop ingredients uniformly for better texture in every bite.
Toast walnuts lightly in a dry pan for deeper flavor.
Use crisp, tart apples to balance the sweetness of grapes.
Add dressing gradually if you prefer a thicker salad.
Chill the mixing bowl beforehand for extra freshness.
For extra creaminess, stir in a tablespoon more yogurt.
If your grapes are very sweet, add an extra squeeze of lemon.
Store nuts separately if meal prepping to maintain crunch.
Taste before serving, as tuna brands vary in saltiness.
Variations
Avocado Boost: Add ½ diced avocado for healthy fats.
Herb Fresh: Stir in chopped fresh dill or parsley.
Spicy Kick: Add a pinch of cayenne or red pepper flakes.
Dijon Twist: Mix 1 teaspoon Dijon mustard into the dressing.
Low-Carb Option: Serve in butter lettuce wraps instead of bread.
Sweet Swap: Replace grapes with chopped dried cranberries.
Extra Veggie: Add shredded carrots or thinly sliced red onion.
Protein Plus: Mix in a chopped hard-boiled egg.
Vegan Version: Use mashed chickpeas and dairy-free yogurt.
Mediterranean Style: Add chopped cucumber and a sprinkle of feta.
Q&A
Can I use fresh tuna instead of canned?
Yes. Cook and cool fresh tuna, then flake before mixing.
How long does it last in the fridge?
Up to 3 days in an airtight container.
Can I freeze it?
Not recommended. The yogurt and fresh produce change texture when thawed.
What type of yogurt works best?
Plain, unsweetened Greek yogurt for thickness and protein.
Can I use mayonnaise instead?
Yes, though it will increase calories and fat.
Is this recipe gluten-free?
Yes, as written. Just ensure sides are gluten-free.
How can I reduce sodium?
Choose low-sodium tuna and adjust salt carefully.
Can I make it dairy-free?
Use a plant-based yogurt alternative.
What apples work best?
Tart varieties like Granny Smith hold their shape well.
Is it suitable for meal prep?
Absolutely. Keep nuts separate and mix before serving for best texture.
Nutrition
(Approximate per serving, based on 3 servings)
Calories: 220–260
Protein: 20–24g
Carbohydrates: 12–15g
Fat: 12–15g
Fiber: 2–3g
Sugar: 8–10g
Nutrition varies depending on tuna brand and yogurt used.
Conclusion
Healthy Tuna Waldorf Salad is proof that simple ingredients can create something balanced and satisfying. You get lean protein from tuna, natural sweetness from fruit, crunch from nuts and seeds, and a creamy tang from Greek yogurt. It’s fresh, filling, and easy to adapt to your preferences. Whether you’re packing lunch for the week or pulling together a quick meal at home, this salad delivers flavor and nutrition in every bite.