I made a Healthy Tuna Salad with Greek yogurt that somehow tastes brighter and less heavy but still wildly satisfying, so you’ll want to keep scrolling.

Jump to Recipe

I’m obsessed with this Healthy Tuna Salad because it tastes bright and actually feels light. I eat it when I’m tired of heavy lunches but still want something with real texture and zing.

I love the tang of plain Greek yogurt and the crunch of celery. No greasy mayo sludge.

And every bite has just enough peppery brightness to snap me awake. I brag about this to friends, slip it into my weekday routine, and hide the container when I don’t want to share.

It’s one of my favorite Healthy Tuna Recipes. Do yourself a favor and try it today.

Ingredients

Print Recipe (No Advertisments)

Tuna: packed with protein, keeps you full and tastes mild with everything.
Greek yogurt: creamy swap for mayo, it’s tangy and lower in fat.
Dijon mustard: adds a bright, zippy note that stops it from tasting bland.
Celery: crunchy, refreshing bite that makes every forkful satisfying.
Red onion: sharp little kick, wakes up the salad without overpowering it.
Lemon juice: brightens flavors, cuts richness, and makes it feel lighter.
Parsley: fresh herbiness, little green pops and a clean finish.
Garlic: small punch of savory depth, use less if you’re cautious.
Salt: pulls everything together, use sparingly so other flavors shine.
Black pepper: warm spice, gives a subtle background snap.
Cucumber or bell pepper: optional crunch, super refreshing and hydrating.
Avocado: basically buttered creaminess, perfect if you want extra richness.

Ingredient Quantities

2 cans (5 oz each) tuna in water, drained

1/3 cup plain Greek yogurt (nonfat or lowfat)

1 tablespoon Dijon mustard

1 celery stalk, finely chopped (about 1/2 cup)

2 tablespoons red onion, finely chopped

1 tablespoon fresh lemon juice

2 tablespoons fresh parsley, chopped

1 small garlic clove, minced (or 1/8 teaspoon garlic powder)

Salt, about 1/4 teaspoon (to taste)

Black pepper, about 1/4 teaspoon (to taste)

Optional: 1/4 cup diced cucumber or bell pepper for crunch

Optional: 1 ripe avocado, diced (for creaminess)

How to Make this

Print Recipe (No Advertisments)

1. Open and drain the tuna well, then transfer to a medium bowl and use a fork to flake it into bite sized pieces.

2. Add the Greek yogurt and Dijon mustard to the tuna, stirring gently until everything is evenly coated.

3. Stir in the finely chopped celery and red onion for crunch and bite.

4. Add the lemon juice, chopped parsley, and minced garlic (or garlic powder) and mix until combined.

5. Season with about 1/4 teaspoon salt and 1/4 teaspoon black pepper, then taste and adjust if needed.

6. If you want extra crunch, fold in the diced cucumber or bell pepper now; if you want creaminess, gently fold in the diced avocado last so it doesn’t mash too much.

7. Cover and chill the salad for at least 15 minutes so the flavors meld, though 30 minutes is better if you got the time.

8. Before serving give it one final stir and check seasoning again, adding a splash more lemon or a pinch more salt if it tastes flat.

9. Serve on whole grain bread, over greens, stuffed into a pita, or with crackers. Leftovers keep in the fridge up to 2 days.

Equipment Needed

1. Medium mixing bowl (for flaking and mixing the tuna)
2. Fork (to flake the tuna and stir)
3. Chef’s knife (for chopping celery, onion, parsley, cucumber or pepper)
4. Cutting board
5. Measuring cups and spoons (for yogurt, mustard, lemon juice, salt, pepper)
6. Spoon or rubber spatula (for folding in avocado or crunchy veggies)
7. Small citrus juicer or reamer (optional but handy for fresh lemon)
8. Airtight container or bowl with lid (to cover and chill leftovers)

FAQ

Q: Can I swap the Greek yogurt for mayonnaise? A: Yes, you can, but keep portions in mind. Use about 2 to 3 tablespoons of mayo instead of 1/3 cup yogurt for similar creaminess. Mayonnaise adds more fat and calories, so if you're keeping it healthy stick with the yogurt or try half yogurt and half mayo.

Q: How long does this tuna salad keep in the fridge? A: Stored in an airtight container it will stay good for 3 to 4 days. If you add avocado, eat it within 1 day because avocado browns and turns mushy faster.

Q: Can I use canned tuna in oil instead of water? A: Yep. Drain the oil well and you might want to reduce any added fat like mayo. Tuna in oil is richer and more flavorful, so taste as you go and adjust lemon and mustard to brighten it up.

Q: Is this recipe ok for meal prep? A: Definitely. Prep the salad ahead and portion into containers for lunches. Keep any crunchy veggies like cucumber or bell pepper separate if you want them super crisp, then stir in before eating.

Q: How can I make it more flavorful without adding calories? A: Add extra lemon juice, extra parsley, a pinch of smoked paprika, or more Dijon. Fresh herbs and acid give a big flavor boost without added calories.

Q: Can I use frozen tuna or fresh cooked tuna instead of canned? A: Yes, you can use flaked cooked tuna or thawed frozen tuna. Make sure it is well drained and cooled, then treat it the same as canned in the recipe.

Healthy Tuna Salad Recipe Substitutions and Variations

Tuna: canned salmon, canned chicken, or flaked cooked shrimp — use same drain and flake method, taste will be a bit different but still great
Plain Greek yogurt: lowfat mayo, mashed ripe avocado, or lowfat cottage cheese (blend cottage cheese smooth first)
Dijon mustard: yellow mustard, whole grain mustard, or a teaspoon of stone ground mustard mixed with a little extra lemon juice
Celery: finely diced apple, grated carrot, or chopped jicama for crunch, each adds a different sweetness and texture

Pro Tips

1. Drain the tuna really well and pat it with paper towels before mixing, otherwise the salad gets watery and bland. If you got time, let it sit in the colander for 10 minutes, it helps the flavors stick.

2. Add the avocado at the very last minute and fold it in gently, not mashed. Too much stirring will turn everything into a mushy mess and nobody wants that.

3. Taste for salt after you chill it. Cold flavors mute, so you might need a pinch more salt or another squeeze of lemon right before serving to wake it up.

4. For extra crunch and flavor, toss in roasted or toasted nuts like slivered almonds or chopped pistachios, or use thinly sliced radish. They add texture and make the salad feel less like a sandwich filler.

Healthy Tuna Salad Recipe

Recipe by Dan Coroni

0.0 from 0 votes

I made a Healthy Tuna Salad with Greek yogurt that somehow tastes brighter and less heavy but still wildly satisfying, so you’ll want to keep scrolling.

Servings

servings

Calories

200

kcal

Equipment: 1. Medium mixing bowl (for flaking and mixing the tuna)
2. Fork (to flake the tuna and stir)
3. Chef’s knife (for chopping celery, onion, parsley, cucumber or pepper)
4. Cutting board
5. Measuring cups and spoons (for yogurt, mustard, lemon juice, salt, pepper)
6. Spoon or rubber spatula (for folding in avocado or crunchy veggies)
7. Small citrus juicer or reamer (optional but handy for fresh lemon)
8. Airtight container or bowl with lid (to cover and chill leftovers)

Ingredients

2 cans (5 oz each) tuna in water, drained
1/3 cup plain Greek yogurt (nonfat or lowfat)
1 tablespoon Dijon mustard
1 celery stalk, finely chopped (about 1/2 cup)
2 tablespoons red onion, finely chopped
1 tablespoon fresh lemon juice
2 tablespoons fresh parsley, chopped
1 small garlic clove, minced (or 1/8 teaspoon garlic powder)
Salt, about 1/4 teaspoon (to taste)
Black pepper, about 1/4 teaspoon (to taste)
Optional: 1/4 cup diced cucumber or bell pepper for crunch
Optional: 1 ripe avocado, diced (for creaminess)

Directions

Open and drain the tuna well, then transfer to a medium bowl and use a fork to flake it into bite sized pieces.
Add the Greek yogurt and Dijon mustard to the tuna, stirring gently until everything is evenly coated.
Stir in the finely chopped celery and red onion for crunch and bite.
Add the lemon juice, chopped parsley, and minced garlic (or garlic powder) and mix until combined.
Season with about 1/4 teaspoon salt and 1/4 teaspoon black pepper, then taste and adjust if needed.
If you want extra crunch, fold in the diced cucumber or bell pepper now; if you want creaminess, gently fold in the diced avocado last so it doesn't mash too much.
Cover and chill the salad for at least 15 minutes so the flavors meld, though 30 minutes is better if you got the time.
Before serving give it one final stir and check seasoning again, adding a splash more lemon or a pinch more salt if it tastes flat.
Serve on whole grain bread, over greens, stuffed into a pita, or with crackers. Leftovers keep in the fridge up to 2 days.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.