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My deli-style healthy tuna salad features flaky tuna and crisp veggies mixed with a creamy Greek yogurt dressing. It’s high in protein, low in fat, and comes together in minutes.
I could live off deli-style tuna salads, but let’s be real- the ingredients are not the best, and you’ll be ingesting more fat than actual protein. Enter- this homemade and healthy version.
My tuna salad recipe is healthy because of the simple swaps I make without sacrificing flavor. Made with a protein-rich Greek yogurt dressing and plenty of fresh veggies, my version has fewer calories and fat without compromising the classic creaminess or crunch. It’s great to meal prep and there are endless ways to enjoy it.
Table of Contents
Why I love this recipe
- Quick and easy. Seriously, this takes less than 10 minutes to make.
- Best flavor. If you love a classic tuna salad, you won’t know the difference.
- Nutrient powerhouse. This recipe weighs in at an impressive 28 grams of protein per serving. Plus, it’s packed with fiber, vitamins, and antioxidants.
- Versatile. Serve it in a sandwich, wrap, or salad, or scoop up every bite with crackers or veggies for a wholesome meal that keeps you feeling full and energized.
Are you stuck on what to do with a can of tuna? Try my tuna casserole, tuna patties, smoked tuna dip, and tuna croquettes next.
★★★★★ REVIEW
“Utterly obsessed with this healthy tuna salad!! It’s so creamy and FAST! It’s part of my meal prep routine now. Even the kids love it.” – Monica
Ingredients needed
- Canned tuna. I recommend using canned albacore tuna or solid white tuna packed in water. Avoid flavored tuna or tuna packed in oil, which can affect the overall creaminess.
- Greek yogurt. For creaminess and protein in the dressing without the excess fat and calories. Opt for plain, non-fat Greek yogurt to keep the dish light and wholesome.
- Mayonnaise. Just a small amount of mayonnaise enhances the richness of the dressing. If you don’t mind the taste of reduced-fat or fat-free mayonnaise, you can use that.
- Lemon juice. The acidity helps balance the richness.
- Dijon mustard. For a tangy kick and to help emulsify the dressing.
- Garlic. Use fresh garlic cloves.
- Salt and black pepper. For flavor.
- Dill pickle, celery, and red onion. For the satisfying crunch.
How to make healthy tuna salad
This is an overview with step-by-step photos. Full ingredients & instructions are in the recipe card below.
Step 1– Stir the yogurt, mayonnaise, lemon juice, Dijon, garlic, red pepper flakes, salt, and pepper in a salad bowl.
Step 2– Add the pickles, celery, onion, and drained tuna to the bowl with the dressing. Mix until everything is well combined.
What to serve with this
The serving possibilities go way beyond the classic tuna salad sandwich here. You can wrap this creamy tuna salad in lettuce leaves, whole wheat tortillas, or low-calorie wraps for a healthy meal, serve a scoop on top of salads or grain bowls, stuff it into bell peppers, tomatoes, or avocados, or scoop it up with veggies, protein chips, veggie chips, or crackers.
Arman’s recipe tips
- For a milder onion flavor, soak the red onions in cold water for 10 to 15 minutes before adding them to the salad. If they’re too tart for you, substitute chopped green onions or chives.
- Avoid a soggy salad. Drain the canned tuna very well before using it or else the salad will be watery.
- Chill before serving. If I have time, I like to chill the salad in the fridge for at least 30 minutes before serving so the flavors can mingle, meld, and intensify.
Storage and make ahead
To store: Transfer the salad to an airtight container and keep it in the fridge for 3 to 4 days.
Make ahead: I like to make this tuna salad on a Sunday evening and have it for lunches Monday to Wednesday. It will still taste fresh then.
More healthy picnic-style salads
- Keto Chicken Salad
- Keto Potato Salad
- Cauliflower Potato Salad
- Healthy Pasta Salad
- Egg White Salad
- Or any of these salad recipes
If you tried this Healthy Tuna Salad recipe or any other recipe on The Big Man’s World, please rate the recipe and let me know how it went in the comments below. It really helps others thinking of making the recipe.
Healthy Tuna Salad
Video
Ingredients
- 24 ounces canned tuna two 12-ounce cans packed in water
- 1 clove garlic minced
- 1/2 small lemon juiced
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 cup Greek yogurt
- 1/4 cup mayonnaise
- 1 teaspoon red pepper flakes optional
- 1 tablespoon Dijon mustard
- 1 dill pickle finely diced
- 1 stalk celery finely chopped
- 1 small red onion minced
Instructions
- Drain the cans of tuna well and flake with a fork.
- Combine the garlic, lemon, salt, pepper, Greek yogurt, mayonnaise, red pepper flakes, and Dijon mustard in a salad bowl.
- Add pickles, celery, onion, and tuna to the bowl and mix until fully incorporated.
Notes
- Crank up the heat. Add extra chili flakes, a splash of hot sauce, a pinch of cayenne pepper, or finely chopped jalapeños for more heat.
- Add even more veggies. Like avocado, bell peppers, cucumber, carrots, radishes, and olives.
- Add fun mix-ins, such as toasted nuts, diced apples, grapes, dried cranberries, hard-boiled eggs, chickpeas, cannellini beans, or black beans.
- Add whole grains. Bulk it up with cooked quinoa, brown rice, or farro.
Nutrition
Originally published June 2024, updated May 2025
I started to like tuna very much.
This recipe I could really try.
I like tuna so much. But I never served it as a salad.
Looks like there are so many mixed spices. The flavour must be very nice!
Just made this for the second time this week- It will be my new meal prep lunch staple.
Love to hear that, Greta!
Tuna is so healthy, I like it sooo much!
Truly the best healthy tuna salad recipe that tastes so indulgent!
Love to hear that!
Utterly obsessed with this healthy tuna salad!! It’s so creamy and FAST!
I will try, just instead of mayonnaise will put greek yoghurt.