The Best Healthy Tuna Salad
If you’re looking for a quick, nutritious, and flavor-packed lunch, this Healthy Tuna Salad checks all the boxes. It’s creamy without the mayo, thanks to protein-rich Greek yogurt, and loaded with crunchy veggies for a refreshing twist. Perfect for busy weekdays, meal prep, or a simple no-cook dinner, this tuna salad is as versatile as it is satisfying. Whether you serve it in a sandwich, on a bed of greens, or with whole grain crackers, it’s a clean, feel-good meal you’ll want to make on repeat.
Why You’ll Love This Recipe
Healthy & Light: Made with Greek yogurt instead of mayo
High Protein: Keeps you full and fueled
Meal Prep Friendly: Stores well for several days
Customizable: Great on sandwiches, lettuce wraps, crackers, or straight from the bowl
⏱️ Prep Time:
Prep: 10 minutes
Total Time: 10 minutes
Servings: 2–3
Ingredients
2 cans (5 oz each) tuna in water, drained
1/3 cup plain Greek yogurt (or substitute 2 tbsp mayo + 2 tbsp yogurt for balance)
1 tsp Dijon mustard
1 stalk celery, finely chopped
1/4 cup red onion, finely diced
1 small dill pickle or 1 tbsp relish (optional), chopped
1 tbsp lemon juice
Salt and pepper, to taste
Optional add-ins: chopped fresh parsley, capers, chopped cucumber, or hard-boiled egg
Instructions
Combine Base:
In a medium bowl, add drained tuna, Greek yogurt, and Dijon mustard. Mix well.
Add Veggies:
Stir in celery, onion, pickle (if using), and lemon juice.
Season:
Add salt and pepper to taste.
Serve:
Enjoy chilled on whole grain toast, in lettuce wraps, or with crackers.
Tips for Success
Texture Tip: Flake the tuna with a fork before mixing to avoid clumps.
Zingy Flavor: Add a splash of pickle juice or more lemon juice for brightness.
Make Ahead: Store in the fridge in an airtight container for up to 3–4 days.
❓ FAQs
Can I use mayonnaise instead?
Yes, substitute all or part of the Greek yogurt with mayo. Using half and half keeps it creamy but lighter.
What’s the best tuna to use?
Chunk light tuna in water is lower in mercury and calories than white albacore, but both work well.
How can I make it dairy-free?
Swap Greek yogurt for a dairy-free yogurt or use avocado or hummus as a creamy base.
Is this gluten-free?
Yes! Just serve it with gluten-free bread or over greens if needed.
Nutrition Info (Per serving, based on 3 servings)
Calories: ~170
Protein: 22g
Fat: 5g
Carbs: 4g
Fiber: 0.5g
Sugar: 2g
Sodium: ~400mg (varies with tuna & added salt)