This quick & easy Healthy Tuna Salad recipe is perfect for a meal prep lunch you can use in so many different ways. Make tuna salad sandwiches or a tuna melt, serve it with crackers or raw veggies, or have it on top of your favorite greens with a squeeze of lemon for a light lunch!
As a registered dietitian, people often ask me for healthier versions of classics! And as a long-time fan of tuna salad, this is my new favorite. Canned tuna, crunchy vegetables, dill pickle relish, dijon mustard, & fresh herbs with the secret ingredient that makes it so creamy without needing mayo...Greek yogurt!
What I love about this recipe isn't just that it reminds me of the tuna salad I ate growing up. It's also that it's high protein, filling & satisfying, and it comes together in less than 10 minutes. I hope you enjoy it as much as I do!
More Prepable High Protein Salads
- Asian-Inspired Spicy Tuna Salad
- Mediterranean Tuna Salad
- Creamy Buffalo Tuna Salad
- Herby Green Goddess Chicken Salad
- Tuscan Chicken Salad
- Cranberry Pecan Chicken Salad with Cottage Cheese
- Healthier Classic Chicken Salad
- Buffalo Chicken Salad
- Creamy Dill Pickle Egg Salad
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Key Ingredients Notes and Substitutions
This Healthy Tuna Salad recipe is made with simple ingredients. Below are some ingredient notes. Be sure to check the recipe card for ingredient amounts.
- Tuna - canned tuna is the main ingredient! I like Safe Catch Tuna and Wild Planet Tuna. Both brands use high-quality tuna and contain lower mercury content than other tuna brands. Use whatever kind of tuna you like best - solid white albacore tuna or chunk light tuna. Either water-packed tuna or tuna packed in extra virgin olive oil works.
- Fresh Vegetables - this recipe uses celery & red onion. Add red bell pepper, tomatoes, cucumber, or green onions if you want more veggies.
- Fresh Herbs - I like using fresh parsley. Fresh dill, basil or fresh mint work too.
- Greek Yogurt - you'll replace mayo often found in traditional tuna salad with plain Greek yogurt to add protein and to make it creamy.
- Dijon Mustard - dijon mustard is such a classic pairing with tuna and makes for the best tuna salad! Feel free to use yellow mustard instead if you want.
- Dill Pickle Relish - to add a briny & salty component. Sweet pickle relish, chopped dill pickles, capers, or olives work here too.
- Lemon Juice - freshly squeezed lemon juice adds a citrus flavor and vitamin C.
- Garlic Powder - an easy way to add more flavor.
- Kosher Salt & Black Pepper - to tie everything together.
How to Make Healthy Tuna Salad
Below are the instructions for how to make healthy tuna salad with some visuals that I hope are helpful! Check out the recipe card at the bottom for the full recipe.
- Step 1: Chop the celery, red onion and fresh parsley. Drain and flake the tuna in the bottom of a bowl. Add the Greek yogurt, Dijon mustard, fresh lemon juice, garlic powder, kosher salt, black pepper. Give it all a good stir.
- Step 2: Add the vegetables, parsley, and pickle relish. Stir everything again. Give it a taste and add more salt as needed.
Hint: Chop the veggies and parsley ahead of time so everything is ready to throw together when lunchtime rolls around!
Dietitian Tip
Eating a balanced lunch that contains protein, complex carbohydrates, and healthy fats is a great way to ensure you feel satisfied! It can help decrease late afternoon cravings and also supports hormone health. Tuna is a source of healthy fatty acids and protein. I suggest pairing this healthy tuna salad with crackers, or serving it in a sandwich for a balanced meal.
Variations
The great thing about this healthy tuna salad is you can customize it to your taste! Below are some ideas, but feel free to get creative.
- Creamy Avocado Tuna Salad - add creaminess, extra fiber, and potassium by mixing in half of a mashed avocado
- Fancy - Brighten up this recipe even more by adding a tablespoon or two of zippy apple cider vinegar or red wine vinegar.
- Spicy - add chili pepper flakes or sriracha to the mix if you like your tuna salad on the spicy side.
How to Serve Healthy Tuna Salad
- With Your Favorite Crackers or Chips - In my opinion, the best way to eat this tuna salad is with my favorite seed crackers from Mary's Gone Crackers, Wasa Crispbread, or Simple Mills Rosemary Crackers.
- Tuna Salad Sandwich - add a couple of scoops of this healthy salad between two slices of bread and add your favorite sandwich fillings. Sourdough bread or pita bread are great options that pair well with the flavors in this tuna salad.
- Tuna Wraps - turn it into tuna wrap by adding it to a tortilla or pita wrap.
- Lettuce Wrap or on a Bed of Fresh Greens - for a low carb option.
- Tuna Pasta Salad - cook some of your favorite pasta and turn it into a pasta salad.
- White Bean Mediterranean Tuna Salad - add even more fiber and some plant protein with half cup or cup of garbanzo beans (chickpeas) or cannellini beans.
Storage for Healthy Tuna Salad
- Refrigerator - store leftover tuna salad in an airtight container in the fridge. Leftover tuna salad is good for 3-5 days.
Expert Tips
- Dice the veggies and herbs into small pieces.
- I drain the tuna for this recipe.
- To make this recipe dairy-free, use half an avocado in place of Greek yogurt to make it creamy.
FAQ
While healthy means something different to everyone, this is a nutrient-rich option. Tuna is a lean protein, and a good source of EPA and DHA Omega-3 fatty acids that can help to lower cholesterol and support brain health. Tuna also provides iron, vitamin B6, vitamin D, and potassium. This recipe contains fiber for gut health from the vegetables, probiotics from the Greek yogurt, and vitamin C from the lemon juice.
Yes, canned tuna is pre-cooked.
You’ve probably heard that tuna is high in mercury which when consumed in large amounts can lead to health concerns. The Environmental Defense Fund (EDF) recommends having only one 3.5 ounce serving of light tuna per week. When it comes to which type of tuna is highest in mercury, the answer is albacore or “white” tuna. Skipjack and yellowfin tuna (both sometimes referred to as “light” tuna on the package) are lower in mercury.
In this recipe, Greek yogurt makes the tuna salad creamy. If you prefer, you can use blended cottage cheese, sour cream or mayonnaise instead. If you want a dairy-free option, use half of an avocado!
This recipe calls for canned tuna! If you prefer a more delicate flavor and firmer texture that holds up well in tuna salad, use albacore. If you prefer a strong flavor and softer texture, use chunk light tuna. Either way, I suggest using tuna packed in olive oil for this recipe or adding a tablespoon or two of olive oil if you use tuna packed in water.
Related
Looking for other dietitian recipes like this? Try these:
Perfect for Pairing
These are my favorite dishes to serve with healthy tuna salad:
I hope you enjoy this recipe as much as I do! I would love to hear from you! If you made this recipe, please leave me a review below or tag me in a photo or story on Instagram. Your reviews help support me and make it possible for me to continue to create the recipes you know and love. 🙂 IG: @mallorythedietitian
📖 Recipe
10 Minute Healthy Tuna Salad (Easy, High Protein)
Equipment
Ingredients
- 1 can tuna, 5 oz, drained
- 3-4 tablespoon plain Greek yogurt
- ½ tablespoon Dijon mustard
- ½ tablespoon fresh lemon juice
- ½ tablespoon dill pickle relish
- 2 tablespoon red onion, finely chopped
- 1 stalk celery, finely chopped (about ¼ cup chopped)
- 1 tablespoon fresh parsley, chopped
- pinch kosher salt (I use ~¼ tsp)
- pinch black pepper (I use ~⅛ tsp)
- pinch garlic power ((I use ~¼ tsp)
Instructions
- Finely chop the celery, red onion and fresh parsley. Drain and flake the tuna in the bottom of a bowl. Add the Greek yogurt, Dijon mustard, fresh lemon juice, garlic powder, kosher salt, black pepper. Give it all a good stir
- Add the vegetables, parsley, and pickle relish. Stir everything again. Give it a taste and add more salt as needed.
- Hint: Chop the veggies and parsley ahead of time so everything is ready to throw together when lunchtime rolls around!
Notes
- Dice the veggies and herbs into small pieces.
- I drain the tuna for this recipe.
- Refrigerator - store leftover tuna salad in an airtight container in the fridge. Leftover tuna salad is good for 3-5 days.
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