This Healthy Tuna Salad Recipe from Recipes Lace is creamy, fresh, and packed with protein, no mayo needed! Using Greek yogurt, crisp celery, and a touch of Dijon mustard, it’s a light yet satisfying lunch ready in minutes. I’ve made this countless times for a quick weekday meal; it’s just the right balance of creamy and tangy.
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Table of Contents
Updated & Retested: October 2025.
It’s easy, meal-prep friendly, and needs just one bowl. Perfect for sandwiches, wraps, or lettuce cups.
This Healthy Tuna Salad Recipe swaps mayo for Greek yogurt, combining tuna, celery, onion, and lemon juice for a creamy, protein-rich dish that’s perfect for sandwiches, wraps, or low-carb lettuce cups.
What Is Healthy Tuna Salad?
A healthy tuna salad is a lightened-up version of the classic tuna salad made without mayonnaise. Instead, it uses Greek yogurt for creaminess and added protein. According to Healthline, Greek yogurt provides probiotics and less fat than mayo, making it a smart heart-healthy swap.
Why You’ll Love It
- Fast weeknight-friendly: Ready in under 10 minutes, no cooking required.
- Crowd-pleaser flavour: Creamy, tangy, and refreshing.
- Pantry ingredients: Tuna, yogurt, and Dijon mustard are kitchen staples.
- Easy substitutions: Works with dairy-free yogurt or avocado.
- Make-ahead friendly: Stays fresh for several days in the fridge.
- Kid-approved / party-ready: Perfect for sandwiches, wraps, or picnics.
Ingredients (+ Substitutions)
This Healthy Tuna Salad Recipe keeps things simple with ingredients you likely already have. Each component adds freshness, protein, or crunch, and there are plenty of easy swaps to fit your diet or pantry.
| Ingredient | Substitution / Diet Note |
|---|---|
| ⅓ cup Greek yogurt | Use dairy-free yogurt or mashed avocado for the DF option |
| 2 tablespoons lemon juice | Lime juice or white vinegar for tang |
| 1 tablespoon Dijon mustard | Yellow mustard or spicy brown mustard for a kick |
| ¼ teaspoon salt | Adjust to taste; use sea salt for a cleaner flavour |
| ¼ teaspoon black pepper | Try cracked pepper or a pinch of cayenne for spice |
| 1 tablespoon dill or parsley, chopped | Fresh herbs like chives or cilantro work great |
| Two 5-ounce cans of white albacore tuna in water, drained | Use light tuna for a lower mercury or budget-friendly option |
| 2 celery stalks, minced | Swap with cucumber for extra crunch |
| 2 tablespoons red onion, minced | Shallots or green onions for a milder taste |
Tip: For a lighter version, use low-fat Greek yogurt and skip added salt; lemon and mustard provide enough flavour.
Equipment
You only need a few basic kitchen tools to make this Healthy Tuna Salad Recipe. No fancy gadgets, just simple, reliable items that make prep fast and cleanup easy.
Grab a mixing bowl for combining ingredients, a fork for flaking tuna, and a silicone spatula to fold everything together smoothly. A chef’s knife and cutting board make quick work of celery and onion, while a measuring cup and spoons keep proportions perfect.
That’s it, one bowl, minimal mess, and lunch is ready in under ten minutes.
If you’re craving a heartier meal, recipe.
Step-by-Step to Make Healthy Tuna Salad Recipe
Making this Healthy Tuna Salad Recipe is as simple as mixing, folding, and serving. It’s a quick, no-cook meal that’s creamy, nutritious, and ready in minutes.
Step 1: Drain the Tuna
Open two cans of albacore tuna and drain well.
Tip: Press gently with the lid to remove excess water. This keeps the salad creamy, not soggy.
Step 2: Make the Creamy Base
In a medium bowl, whisk together Greek yogurt, lemon juice, Dijon mustard, salt, and pepper until smooth.
Note: Taste and adjust a touch more mustard to add tang.
Step 3: Add Crunchy Veggies
Stir in minced celery, red onion, and chopped herbs (dill or parsley). These add freshness and texture.
Step 4: Fold in Tuna
Add the drained tuna to your yogurt mixture and gently fold until evenly coated.
Tip: Don’t mash too much; you want soft flakes for the best texture.
Step 5: Chill or Serve
Serve immediately on whole-grain bread, in lettuce cups, or on top of greens.
Note: For a deeper flavour, chill for 30 minutes before serving.
Common Mistakes + Fixes
- Watery salad? Drain tuna completely and mix gently.
- Too dry? Add an extra spoon of yogurt or lemon juice.
- Bland flavour? Try more Dijon or a sprinkle of smoked paprika.
Variations & Serving Ideas
This Healthy Tuna Salad Recipe is incredibly flexible; you can customise it for any craving or occasion. From creamy to spicy, here are easy ways to mix it up:
- Avocado Tuna Salad: Replace half the Greek yogurt with mashed avocado for extra creaminess.
- Spicy Version: Add a pinch of cayenne or diced jalapeño for a bold kick.
- Mediterranean Style: Stir in chopped olives, cucumber, and feta.
- Vegan Twist: Use mashed chickpeas or vegan tuna and dairy-free yogurt.
- Wrap It Up: Roll in whole-grain tortillas or lettuce cups for a light lunch.
- Extra Protein: Serve with boiled eggs or on top of a bed of quinoa.
Serving Ideas:
Enjoy it in sandwiches, on crackers, or paired with soups like How to Make a Classic Ham and Bean Soup Recipe for a hearty meal.
For meal prep days, pair with Protein Overnight Oats for a complete high-protein menu.
Storage, Reheating & Make-Ahead
This Healthy Tuna Salad Recipe stores beautifully, making it perfect for quick lunches or meal prep. Keep it cold and covered for best results.
Fridge: 3–4 days in an airtight container.
Freezer: Not recommended, yogurt can separate after thawing.
Reheat: None needed! Just give it a quick stir before serving.
Mini Q&A:
Can you freeze tuna salad?
It’s best not to. The Greek yogurt base changes texture when frozen.
Best way to reheat?
No reheating required, serve chilled or at room temperature.
How far ahead can I make it?
Up to 2 days ahead for the freshest flavour and texture.
Try also: Buffalo Chicken Dip Recipe, another protein-packed option for quick meals.
Discover more recipe ideas and step-by-step photos on my Pinterest page.
How to make a Healthy Tuna Salad Recipe?
Equipment
- Mixing bowl Medium size works best
- Fork For flaking tuna
- Silicone Spatula To mix and fold ingredients
- Chef’s Knife For chopping celery and onion
- Cutting Board Sturdy surface for prep
- Measuring cups and spoons For accurate portions
Ingredients
- ⅓ cup Greek yogurt
- 2 tablespoons lemon juice
- 1 tablespoon Dijon mustard
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- 1 tablespoon dill or parsley chopped
- Two 5-ounce cans white albacore tuna in water drained
- 2 celery stalks minced
- 2 tablespoons red onion minced
Instructions
- In a medium bowl, whisk together yogurt, lemon juice, Dijon mustard, salt, and pepper.
- Add tuna, celery, red onion, and herbs.
- Mix gently with a fork until evenly combined.
- Chill 30 minutes (optional) before serving for best flavor.
- Serve on lettuce wraps, whole-grain bread, or crackers.
Notes
FAQs
What can I use instead of mayo with tuna?
You can use Greek yogurt, mashed avocado, or even hummus for creaminess and extra nutrition.
Is tuna salad actually healthy?
Yes, when made with Greek yogurt instead of mayo, it’s high in protein and lower in fat, as supported by Healthline’s guidance on heart-healthy swaps.
What is the healthiest way to eat tuna salad?
Serve it on whole-grain toast, lettuce wraps, or stuffed in an avocado for a low-carb option.
What can I mix with healthy tuna?
Add chopped celery, onion, cucumber, or chickpeas for fibre and crunch.
What’s the healthiest way to eat canned tuna?
Choose tuna in water instead of oil and pair it with fresh veggies or whole grains.
Is chicken or tuna better for weight loss?
Both are lean proteins, but tuna is slightly lower in calories and higher in omega-3s great for a balanced diet.
What to eat with tuna packets that’s healthy?
Pair with Protein Overnight Oats for meal prep balance or with Spiced Apple Cider Recipe for a cozy, refreshing combo.
Is canned tuna healthy to eat?
Yes, but limit portions to 2–3 times weekly due to mercury. Choose light or skipjack tuna for lower mercury content.
What is the best and healthiest canned tuna?
Opt for wild-caught, water-packed albacore or skipjack tuna with no added salt for optimal quality.
What to do with canned tuna?
Use it in salads, wraps, casseroles, or try How to Cook Salmon Croquettes for a fun seafood rotation.
Nutrition (With Disclaimer)
Here’s the approximate nutrition for one serving of this Healthy Tuna Salad Recipe. Values may vary based on your ingredients and portion size.
| Nutrient | Per Serving |
|---|---|
| Calories | 220 kcal |
| Protein | 28 g |
| Total Fat | 6 g |
| Saturated Fat | 1 g |
| Carbohydrates | 5 g |
| Fiber | 1 g |
| Sugars | 3 g |
| Sodium | 480 mg |
| Cholesterol | 45 mg |
| Glycemic Index | Low |
Disclaimer: Nutrition values are estimates based on standard brands and portion sizes. Always verify with your preferred nutrition calculator or food label for accuracy.
Recipe Cost
This Healthy Tuna Salad Recipe is budget-friendly and high in nutritional value, filling, and affordable.
Estimated Total Cost: $4.20 – $5.00
Per Serving: About $2.10 – $2.50
Cost Factors:
- Using albacore tuna raises the cost slightly; light tuna is cheaper.
- Greek yogurt is affordable, especially in bulk tubs.
- Fresh herbs and lemon add freshness for just cents per serving.
Budget Tip: Buy canned tuna in multi-packs and use store-brand Greek yogurt to cut the total cost nearly in half.
Reviews & Reader Tips
Our readers love this Healthy Tuna Salad Recipe for its flavour and flexibility. Here are a few favourite tips and tweaks from the Recipes Lace community:
⭐ “I swapped Greek yogurt with avocado, still super creamy and flavorful!” – Jenna M.
⭐ “Added a little hot sauce and used it in wraps for meal prep, perfect!” – Chris T.
⭐ “Tried it with light tuna and extra lemon, delicious and budget-friendly.” – Nora P.
💡 Reader Tip: Stir in a small spoon of cottage cheese for a thicker, higher-protein texture or top with sliced cucumbers for extra crunch.
Want to share your own version? Comment below and leave a star rating. Your tweaks help others find new favourites!
Conclusion
This Healthy Tuna Salad Recipe proves that quick, nourishing meals don’t need mayo or complicated prep. With creamy Greek yogurt, fresh herbs, and simple pantry ingredients, it’s a light, protein-packed dish perfect for lunches or meal prep.
You can also find more of my recipe stories and cooking tips on Medium.
Pin this recipe to your Healthy Lunch Ideas board so it’s easy to find later and tag @RecipesLace when you make it!
Looking for more quick, protein-rich recipes? Try our Buffalo Chicken Dip Recipe next — it’s another creamy, crowd-favourite classic.
