Healthy Tuna Salad

4.99 from 393 votes

This recipe for Healthy Tuna Salad is lightened up by using greek yogurt instead of mayonnaise; it has less calories and less fat, but is still so flavorful

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This healthy tuna salad is one of my favorite lunchtime meals that makes me full and satiated. I make it healthier by swapping the mayonnaise for greek yogurt, loading it up with crunching celery. You can serve it on its own, on top of greens or in a sandwich. It’s a delicious lightened up tuna salad.

Tuna salad on a slice of bread with lettuce

A healthier tuna salad

A lot people who are on a weight loss diet will turn to tuna because of its high level of protein – 3 oz of albacore tuna has 20g of protein but only about 100 calories. However, if you’re eating tuna as a traditional tuna salad with mayonnaise, you may be consuming unnecessary calories and fat. 1 cup of mayo has more than 1400 calories and 24g of fat.

This healthy tuna salad is full of flavor, light on calories and super easy to whip for lunch any day of the week! Swap the mayo for greek yogurt and dijon mustard and save those calories for a treat later.

Ingredients to make tuna salad

  • Tuna: I like to use white albacore as it has a great chunky and firm texture that doesn’t disappear when you mix it with the other ingredients
  • Celery: Celery adds a wonderful crunchy texture as well as a hit of freshness.
  • Red onions: I prefer to use red onion in salads as it is much milder than white. Mince it finely so that it’s not overpowering.
  • Greek yogurt: I use Greek yogurt rather than mayonnaise, to make this wonderfully creamy. Greek yogurt is also a great source of protein and probiotics.
  • Lemon juice: Use freshly squeezed lemon juice for a wonderful zingy taste that cuts through the yogurt.
  • Dijon mustard: Mustard adds some tang and spice and works so well with the other ingredients.
  • Salt and pepper: To help bring out all of the other flavors.
  • Parsley: Fresh parsley really lifts this dish and makes it light and fresh tasting. You can use other fresh herbs like cilantro or dill.
Ingredients to make the recipe gathered in bowls

How to make healthy tuna salad

  • In a mixing bowl, stir together the ingredients for the dressing: Greek yogurt, lemon juice, Dijon mustard, salt, pepper and parsley until well combined.
  • Add the drained tuna on top, along with the celery and red onions and gently mix
  • You can serve it immediately or let it cool in the fridge for half hour.
Step by step photos for how to mix the tuna salad

Tips To Make Tuna Salad

  1. Dice all of the ingredients very finely. This will make everything easier to combine and eat.
  2. Use tuna in water not oil. Oil packed tuna has more fat, buy water packed tuna is more solid, making it perfect for this salad.
  3. Customize this healthy tuna salad with add-ons. You can add in additional ingredients like capers, pickles, cucumbers, tomatoes or boiled eggs.

Frequently asked questions

How long does tuna salad keep?

Once you have made the salad, place it in an airtight container and place it in the fridge. It will keep well for 3 to 4 days.

How do you serve tuna salad?

This is great on its own or served on top of a simple green salad. It makes a great sandwich spread or serve in in lettuce leaves for a light low carb lunch. It’s also a great topping for baked potatoes.

Can you freeze tuna salad?

Yes, you can freeze tuna salad. However the Greek yogurt may release extra moisture, so you may find that you need to drain it after you thaw the tuna. You can liven it up with fresh celery and onions if necessary.

Final tuna salad in a large bowl with bread slices nearby

More summer salads

If you make this healthy-ish feel good Healthy Tuna Salad recipe, please be sure to leave a comment and/or give this recipe a rating! I would love to hear about your experience making it. And if you snapped some shots of it, share it with me on Instagram so I can repost on my stories!

Healthy Tuna Salad

This recipe for Healthy Tuna Salad is lightened up by using greek yogurt instead of mayonnaise; it has less calories and less fat, but is still so flavorful
5 from 393 votes
Servings 4 servings
Course Main Course
Calories 115
Prep Time 15 mins
Total Time 15 mins

Ingredients
  

Instructions

  • In a mixing bowl, stir together the Greek yogurt, lemon juice, Dijon mustard, salt, pepper and parsley until well combined.
  • Add the drained tuna on top, along with the celery and red onions. Gently stir until well combined.
  • Serve on its own or in a sandwich or on toast.

Video

Notes

Storage: Store any leftovers in an airtight container. They will last about 3-4 days in the fridge.
Substitutes: For best results, follow the recipe as is. However here are some common substitutes that would work well in this recipe.
  • Instead of Greek Yogurt, you can use regular yogurt, sour cream or leave it out all together.
  • You can switch the dijon mustard to yellow mustard, or leave it out.
  • Use any herbs you’d like instead of parsley.
Nutritional Data: Please note that the nutrition label provided is an estimate based on an online nutrition calculator. It will vary based on the specific ingredients you use. It does not include the bread.

Nutrition

Calories: 115kcal, Carbohydrates: 3g, Protein: 19g, Fat: 3g, Saturated Fat: 1g, Cholesterol: 31mg, Sodium: 480mg, Potassium: 220mg, Fiber: 1g, Sugar: 2g, Vitamin A: 188IU, Vitamin C: 5mg, Calcium: 40mg, Iron: 1mg

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Tuna salad on a slice of bread with lettuce

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Comments

  1. Easy to make, healthy and taste great. In order to keep may calories under control I eat either over spinach as a salad or Rice Cakes instead one bread.

  2. This is THE BEST tuna fish recipe I’ve ever tasted. Thank you so much for making a light version of this high protein dish. 🙂

  3. Just made this – DELICIOUS!! As mentioned, I’m trying to take off some weight, and tuna has a lot of protein for the calories. Have you actually frozen it and had it thaw well? Thanks for the great recipe!

    1. Thank you! Tuna is a great option! You can freeze tuna salad. However the Greek yogurt may release extra moisture, so you may find that you need to drain it after you thaw the tuna. You can liven it up with fresh celery and onions if necessary.

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