There’s nothing quite like a perfectly balanced tuna salad that’s both nutritious and absolutely delicious. This healthy tuna salad recipe has become my go-to lunch favorite, and I’m thrilled to share it with you today!
What makes this tuna salad truly special is the thoughtful combination of wholesome ingredients that come together to create something that tastes indulgent while keeping your health goals in mind. Unlike traditional tuna salads that can be heavy on mayonnaise, this version uses a lighter approach with Greek yogurt and a touch of quality mayo, giving you all the creaminess you love without the guilt.
I’ve been making variations of this recipe for years, and I’ve finally perfected the formula. The key is using high-quality canned tuna, fresh vegetables that add wonderful crunch, and a perfectly balanced dressing that brings everything together. Whether you’re meal prepping for the week or looking for a quick lunch option, this healthy tuna salad will become your new favorite.
One of the best things about this recipe is its versatility. You can serve it on a bed of crisp greens as I do, stuffed into whole grain bread, or even wrapped in lettuce cups for an ultra-low-carb option. I also love serving it with homemade whole grain crackers or alongside a fresh cucumber salad.
For more detailed information on selecting quality tuna, I recommend checking out Bon Appétit’s guide to tuna preparation. If you’re interested in the nutritional benefits of the ingredients, Serious Eats has wonderful nutritional information.
The beauty of this recipe is that it comes together in just 10 minutes, making it perfect for busy weekdays. Once you master the basic formula, you’ll find yourself making it again and again. I often double the batch so I have enough for several meals throughout the week.
Let me walk you through my process and share all my tips and tricks for making the absolute best healthy tuna salad. This is comfort food that actually nourishes your body, and I think you’re going to love it as much as I do!
Ingredients
- 2 cans (5 oz each) wild-caught tuna in water, drained and flaked
- 1/3 cup plain Greek yogurt, non-fat or 2%
- 2 tablespoons mayonnaise (optional, for extra creaminess)
- 1 tablespoon fresh lemon juice
- 1 teaspoon Dijon mustard
- 1/4 cup finely diced red onion
- 1/3 cup diced celery (about 1 medium stalk)
- 1/4 cup diced red bell pepper
- 2 tablespoons fresh dill, finely chopped (or 1 teaspoon dried)
- 2 tablespoons chopped fresh parsley
- 1/4 teaspoon garlic powder
- 1/4 teaspoon sea salt, or to taste
- 1/8 teaspoon black pepper
- 1/8 teaspoon cayenne pepper (optional, for a light kick)
- Lettuce leaves, whole grain bread, or crackers for serving
Instructions
- Drain your canned tuna thoroughly, pressing gently with a fork to remove excess water. Transfer the flaked tuna to a medium mixing bowl.
- In a small bowl, whisk together the Greek yogurt, mayonnaise (if using), fresh lemon juice, and Dijon mustard until smooth and well combined.
- Pour the yogurt mixture over the flaked tuna and gently fold together with a rubber spatula, being careful not to break up the tuna too much—you want some texture remaining.
- Add the finely diced red onion, diced celery, and diced red bell pepper to the tuna mixture.
- Sprinkle in the fresh dill, parsley, garlic powder, sea salt, black pepper, and cayenne pepper if desired.
- Gently fold all ingredients together until everything is evenly distributed and coated with the creamy dressing. Taste and adjust seasonings as needed.
- If making ahead, transfer the tuna salad to an airtight container and refrigerate for up to 2 days. The flavors will continue to meld together beautifully.
- To serve, arrange fresh lettuce leaves on a plate or in a bowl and top with a generous scoop of the tuna salad.
- Alternatively, spread the tuna salad onto whole grain bread, add a layer of fresh lettuce, and enjoy as a sandwich.
- For a low-carb option, serve the tuna salad in crisp lettuce cups, such as butter lettuce or romaine leaves.
Pro Tips
- Quality matters with canned tuna: Look for wild-caught tuna packed in water rather than oil. The type of tuna (albacore vs. skipjack) affects both flavor and mercury content. Albacore has a milder flavor while skipjack is bolder.
- Greek yogurt swap: Using Greek yogurt instead of all mayonnaise reduces calories and adds protein while maintaining creaminess. You can adjust the ratio based on your preference—use more mayo if you like it richer, or go all Greek yogurt for an even lighter version.
- Fresh herbs make all the difference: Don’t skip the fresh dill and parsley. They brighten the entire dish and add nutritional benefits. If fresh herbs aren’t available, dried work in a pinch, but use about one-third the amount.
- Vegetable variations: This recipe is wonderfully adaptable. Try adding diced cucumber, shredded carrots, sliced avocado, or even a handful of capers for different flavors and textures.
- Make it spicy: Add a pinch of hot sauce, more cayenne pepper, or fresh jalapeños if you prefer a kick. A small amount of sriracha also works beautifully.
- Serving suggestions: Serve over mixed greens with cherry tomatoes and cucumber for a complete meal, stuff into avocado halves, or serve alongside roasted vegetables for dinner.
- Storage tips: The tuna salad keeps in an airtight container in the refrigerator for up to 2 days. If you’re not serving immediately with lettuce, wait to add it until just before serving to prevent sogginess.
- Meal prep friendly: This recipe is perfect for Sunday meal prep. Make a double or triple batch and portion into containers for grab-and-go lunches throughout the week.
- Nutritional benefits: Canned tuna provides omega-3 fatty acids, protein, and selenium. The Greek yogurt adds probiotics and extra protein. Red bell peppers and celery provide fiber and vitamins.
- Lemon juice tip: Squeeze fresh lemon juice from a whole lemon rather than using bottled for the best flavor. The acidity brightens the entire dish.
- Customization for dietary needs: This recipe is naturally gluten-free, dairy-free (if using dairy-free Greek yogurt), and can be made keto-friendly by serving over greens or in lettuce wraps.
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