Healthy Tuna Salad

5 from 1695 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

RECIPE VIDEO TUTORIAL

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, but 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 1695 votes
Servings 4 servings
Course Main Course
Calories 115
Prep Time 15 mins
Total Time 15 mins

Ingredients
  

  • 2 5- ounce cans white albacore tuna in water drained
  • 2 celery stalks minced (about ¼ cup)
  • 2 tablespoons minced red onion
  • cup 2% Greek yogurt
  • 2 tablespoons lemon juice
  • 1 tablespoon Dijon mustard
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper
  • 1 tablespoon chopped parsley

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.
* Please note nutrition label 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

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.

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Tuna salad on a slice of bread with lettuce

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Comments

  1. Thank you for this easy recipe. It’s delish! I’m looking forward to trying more of your recipes–Will make the Crustless Quiche tonight.

    1. You’re so welcome! I’m glad you enjoyed it. Can’t wait to hear what you think about that one!

    1. I don’t have the serving weight. I recommend making a batch of this recipe, weighing it all out, and dividing it by four to get the exact weight for a serving.

  2. I was sure I was going to be disappointed – but this tuna salad is great! The celery and onions made it fresh and crunchy and I love that the greek joghurt makes it a light salad compared to my usual mayo. Full taste no regrets 5/5

  3. I started making tuna sandwiches again using this technique rather than having mayo. I count macros and this is a great way to get my protein in. I use this as my go to recipe now. I really struggle to eat fish but I know I need to eat it so this mix really works for me. 5 stars from me!

  4. This was horrible! Lemon juice and Greek yogurt is not what I ever want to taste in my tuna salad again. Keep scrolling for a better recipe

    1. I’m sorry to hear that! I love Greek yogurt as a substitute for mayonnaise, but it might not be for everyone.

  5. If you’re going to have this more than once every two weeks, do NOT get albacore tuna. Get light skipjack tuna. Albacore has roughly three times the mercury of light tuna.

    1. Thank you ! This was pleasant , and felt light and delicious . I’ve been hitting the gym and making healthier meal choices I exacerbated all my options so it’s nice to have something new to throw in the mix . I did add a little paprika for a boost of flavor , but this recipe is excellent .

  6. I edited this recipe a little by using a little mayo 😅 and adding relish. This recipe is delicious. My picky child, who hates onions and celery, liked it too. I’m trying to eat healthier and this will definitely be a go to recipe.

  7. This was delicious! Didn’t have Greek yogurt, but regular (plain, non-fat) worked great. Added a bit of chopped carrot. Loved it, will make it again! Thanks!

  8. Love the recipe~
    Fix the part about the number of grams of fat from the mayo and you can wipe this comment if you want 🙂
    Using greek yogurt substitutions lately has been very cool.

  9. What a delicious recipe. Really glad I found this…I swapped dijon with wholegrain mustard, and it tasted scrumptious

  10. 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.

  11. 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. 🙂

  12. 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.

  13. Have you ever tried it with fat free plain Greek yogurt instead of 2%? Asking because that’s what I have currently.

  14. This recipe is wonderful. I have made it twice now and will try it with chicken next time. Thank you! Was missing a creamy salad and this is perfect!

    1. Just made a tuna sub for my husband and I using this recipe. I did not tell him the tuna was mayonnaise-free. His initial comment was “good sandwich.” I did not tell him until he was done eating! I substituted fat free plain greek yogurt for the 2%.

  15. Great tasting recipe! The only change I made was using Chunk Light Tuna as I prefer it over Albacore. Thanks so much!

  16. Delicious! I loved the crunch of the celery. Definitely will be making again, will make a great summer time lunch 😊. I love all of your recipes!

    1. You could do that too! I like to include it because it gives a zingy taste that cuts through the yogurt.

  17. Just the recipe I needed today. Started trying to lose this covid 20 I’ve gained and this had such a great taste. I was sad I didn’t have Dijon mustard so I’ll do that next time

  18. This recipe came to show us a new and delicious way to include tuna in our diet. it’s creamy, full of flavor, healthy and so easy to make. We have eaten it with cassava, with whole wheat bread and even in tacos.

    Thank you for this and all your recipes. ♥️

  19. The new year always encourages me to try new healthy recipes and I made this today. It is a fresh take on my old lunch staple. Thank you!

  20. Can you please tell me what kind of bread you used for this sandwich, Besides the tuna salad, it also looks good! I”m looking for a healthier bread. Thanks.

    1. Thank you so much! I used whole wheat bread, but any bread would do for this sandwich! For a healthier option, I recommend sprouted whole grain or sourdough.

  21. I made this today it is the most flavorful tuna salad I’ve ever had! The tang from the yogurt, the brightness of the lemon, the zing from the mustard, and the pepperiness from the parsley. So delicious and GUILT FREE because it is made with clean ingredients. Thank you, Yumna, for this awesome recipe.

  22. This recipe was so easy and delicious! I had to reduce the ingredients because it was just me eating but it turned out amazing!!!

  23. This recipe is amazing! So flavorful and light, yet filling. I also added some leftover white beans I had on hand. So so yummy!

  24. Can you please tell me what I can use instead of dijon mustard please? I hate any kind of mustard. Thank you!

  25. Tuna salad sandwiches are the best!! I used green scallions (what I had on hand) and added a couple teaspoons of creamy horseradish too and my family ❤️‘d it ☺️ Thank you Yumna!

  26. Thank you. I made this today. I didn’t have celery on hand so I used a pickle. Added on hard boiled egg and a splash of spike seasoning on top. Such a different flavor vibe. I love it.

  27. I’ve been a slow convert to seafood / fish, but finally find the flavors agreeable and decided to try this as my first tuna salad! Delicious! Can you advise on the nutritional information – is this including the avocado halve? or only the salad?

    Thank you!!

  28. Great Recipe!! Tried it for lunch today. I didn’t put them in the avocado but enjoyed it on some whole wheat toast. So delicious even my 1 year old loved it! She was eating it by the spoon fulls. Happy Momma here.

  29. This was delicious!!!! Thank you for sharing!!! Personal & consistency preferences, I added a bit more yogurt, 1/2 lemon & no onion-scrumptious and so glad I stumbled upon this recipe the day before Lent starts 🙂