Healthy Tuna Salad (So Easy and Flavorful!) - iFoodReal.com (original) (raw)

This recipe for Healthy Tuna Salad has fewer calories and fat by using Greek yogurt. It is lighter yet super flavorful, creamy and high in protein! Make a tuna sandwich or serve it over fresh greens for a light meal.

Other meal prep salads we love are this chickpea tuna salad and Mexican tuna salad.

About My Tuna Salad Recipe

It took me a few years to come up with a healthy tuna salad recipe I like. I am more of a canned salmon salad girl but my kids love tuna, so I kept trying.

My tuna salad with avocado is delicious but it lacks the familiar creamy texture. I finally perfected Greek yogurt tuna salad.

I already struggle with the whole concept of “tasty traditional tuna salad”. So, it took a few tries to come up with what I consider a tuna salad that is a lighter option yet tastes super creamy!

I am finally happy to share the best healthy tuna salad I can eat too! There just has to be a touch of mayo for me, personally. You can omit it though, it is a very small amount!

Ingredients for Healthy Tuna Salad

Here are 10 simple ingredients necessary to make this low calorie tuna salad.

• Canned tuna: You will need 4 cans of tuna, regular size of 6 ounces each. Please see below on more info which canned tuna is best to use for this salad.
• Mayonnaise: I like to use mayo made with avocado oil. You can use your favorite or omit it completely.
• Greek yogurt: Use Greek yogurt with at least 2% fat for the creamiest results. 0% yogurt will not taste good in this particular salad recipe.
• Dill pickles: Add a briny taste with sweet and sour notes.
• Celery and red onion: Crunchy celery and zesty red onion add both crunch with bold earthy and sweet taste.
• Fresh garlic: Because garlic is always a must in any dish, hands down.
• Lemon juice: Adds tang and brightness.

What Is the Best Canned Tuna to Use?

There are many types of canned tuna on grocery shelves but it mostly comes down to the type of fish and your budget.

• Albacore tuna: White tuna has less “fishy” taste, white color and a firm texture. According to US FDA, it is higher in mercury than other tuna species because it eats more fish that might contain mercury.
• Light tuna: Is a mix of smaller tuna species like yellowfin tuna, skipjack tuna and yellowtail tuna. It is tan to pink in color, has softer texture, more flavor but also more strong fish taste. It has lower mercury levels than albacore.

I always buy chunky light tuna packed in water because it is the most affordable. When I want a bit of a different texture, I splurge on albacore tuna.

How to Make Healthy Tuna Salad

This tuna salad recipe takes only 15 minutes of prep. Simply mix the ingredients, then place in the refrigerator to chill.

1. Drain a can of tuna: Holding onto the lid of open can, flip the can and drain into the sink while pressing hard on the lid.
2. Flake the tuna: Using a fork, remove drained tuna from a can into a mixing bowl and flake with a fork. You can also add all 4 cans into a large bowl and flake with a hand mixer.
3. Combine all ingredients: Add pickles, celery, red onion, garlic, lemon juice, salt, pepper, yogurt and mayo to your bowl with tuna.
4. Stir well with a fork and refrigerate. 30 minutes would be enough but longer is better.

Variations

I am sharing just a basic recipe for a tuna salad. You can jazz it up to satisfy your taste buds.

Here are a few variations I tried or think would be good:

• Curried salad: Add desired amount of fresh curry powder. I used the same yellow curry powder I make yellow chicken curry with and salad turns out so flavorful!
• Pasta salad: Mix with cooked whole wheat macaroni for healthy tuna pasta salad.
• Avocado and eggs: Love avocado? Substitute mayo with mashed avocado. Add a few chopped hard boiled eggs. This is when I would add a squirt of Dijon mustard too.
• Fresh herbs: You can always add 2-3 tablespoons of finely chopped fresh dill, parsley or green onion. I like to keep salad basic for you, so you can make it anytime, but I add herbs if I have them on hand.

Serving Ideas

Healthy tuna salad may have salad in its name, but it can be enjoyed in so many more ways.

• Low carb meal: Swap out the chicken for tuna and make lettuce wraps or lettuce cups. Or serve over a bed of salad greens. You can also make a sandwich with these low carb almond flour Greek yogurt bagels.
• Open faced sandwich: Make tuna salad sandwiches with a few slices of cucumber under it, so good and fresh. Or just make a wrap! Go diner style and grill with a slice of cheese for a tuna melt.
• Breakfast or lunch toast: Top your whole grain bread, high protein cottage cheese bagel or Greek yogurt bagel with it for a healthy meal of fiber, fat and protein! Or make tuna avocado toast by smashing an avocado on toast and topping it with a scoop of tuna salad.
• In an avocado: Scoop out the avocado seed and fill the empty avocado halves with the salad! A restaurant quality healthy lunch.
• With crackers or pita chips: Choose some healthier prepackaged snack crackers such as organic Triscuits or sweet potato crackers.

How to Store

Store: Salad can be refrigerated for up to 5 days. It is perfect for meal prep. I like to make salad in a large Pyrex glass bowl, then just pop a lid on and pop in the fridge. You can also keep it in an airtight container.

Freeze: You can freeze leftovers, however, once thawed Greek yogurt might release extra moisture. Drain it and give salad a good stir. You can liven it up with fresh herbs like fresh parsley or dill, if you wish.

FAQs

Can I make this recipe without mayo?

Certainly, you can use all Greek yogurt in place of the mayo.

Can you use different canned fish?

Yes, you can use canned salmon instead of canned tuna.

Is tuna salad healthy?

“Healthy” means different thing to everyone. This recipe is made lighter than classic tuna salad by using mostly Greek yogurt and just a touch of mayo. It is also a great source of protein and healthy fat.

More Tuna Recipes to Try

• Healthy tuna melt
• Tuna egg salad

More High Protein Salad Recipes

• Healthy chicken salad
• Healthy shrimp salad
• Cottage cheese egg salad
• Shrimp avocado salad

• ▢ 4 6 ounces cans tuna, packed in water
• ▢ 2 small dill pickles, diced
• ▢ 1 large celery rib, diced
• ▢ 1/4 cup red onion, minced
• ▢ 1 garlic clove, grated
• ▢ 1 tablespoon lemon juice or vinegar
• ▢ 1/4 teaspoon salt
• ▢ 1/4 teaspoon ground black pepper
• ▢ 3/4 cup plain Greek yogurt, 2%+ fat
• ▢ 1/4 cup mayo, I use avocado oil mayo

Cook ModePrevent your screen from going dark

• Drain cans with tuna well. I usually press hard onto the lid while draining the can completely.
• Transfer to a large bowl and separate into flakes with a fork.
• Add pickles, celery, red onion, garlic, lemon juice, salt, pepper, yogurt and mayo.
• Stir well with a fork and refrigerate.
• Serve cold in a sandwich or over lettuce leaves.

🎉 Last step! If you made this recipe, please leave a review and let us know what you think!

• Make ahead: Tuna salad tastes best cold. For best results, refrigerate 30 minutes before eating.
• Store: Refrigerate tightly covered for up to 5 days.
• What canned tuna to buy? I buy canned light tuna packed in water. Albacore tuna has less “fishy” taste and white “meaty” texture or yellowfin/skipjack/light tuna is tan to pink in colour and has more strong fish taste. I always buy chunky one vs. whole because it’s cheaper.
• Mayo + plain Greek yogurt: I used mayo made with avocado oil and Greek yogurt with at least 2% fat for the tastiest results. You can omit mayonnaise though.

Calories: 110kcal, Carbohydrates: 2g, Protein: 15g, Fat: 5g, Saturated Fat: 1g, Cholesterol: 28mg, Sodium: 384mg, Fiber: 1g, Sugar: 1g

Nutrition information is automatically calculated, so should only be used as an approximation.

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Welcome! I grew up in Ukraine watching my grandma cook with simple ingredients. I have spent the last 14 years making it my mission to help you cook quick and easy meals for your family!