Healthy Tuna Salad


5 from 6 votes
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This 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.

Love canned tuna recipes? Try my tuna casserole, tuna patties, smoked tuna dip, and tuna croquettes next.

healthy tuna salad.

What makes my tuna salad recipe healthy are 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.

Table of Contents
  1. Why I love this recipe
  2. Ingredients needed
  3. How to make healthy tuna salad
  4. Arman’s recipe tips
  5. Storage instructions
  6. More healthy picnic-style salad recipes
  7. Healthy Tuna Salad (Recipe Card)

Why I love this recipe

  • Fantastic 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. The serving options are endless! 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. 
  • Quick and easy. Seriously, this takes less than 10 minutes to make.
healthy tuna salad sandwich.

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, as that 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

I’ve included step-by-step photos below to make this recipe easy to follow at home. For the full printable recipe instructions and ingredient quantities, scroll to the recipe card at the bottom of this post.

Step 1 – Make the dressing. Stir the yogurt, mayonnaise, lemon juice, Dijon, garlic, red pepper flakes, salt, and pepper in a salad bowl. 

dressing ingredients in a bowl.

Step 2 – Assemble. Add the pickles, celery, onion, and drained tuna to the bowl with the dressing. Mix until everything is well combined. 

how to make a healthy tuna salad.

Step 3 – Serve. Serve the tuna salad in a sandwich, lettuce wraps, or over a mixed green salad. Enjoy!

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. 
  • 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.

Storage instructions

To store: Transfer the salad to an airtight container and keep it in the fridge for 3 to 4 days.

healthy tuna salad in a sandwich.

More healthy picnic-style salad recipes

healthy tuna salad recipe.

Healthy Tuna Salad

5 from 6 votes
This 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.
Servings: 4 servings
Prep: 5 minutes
Total: 5 minutes


  • 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


  • 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.


TO STORE: Transfer the healthy tuna salad to an airtight container and keep it in the fridge for 3 to 4 days.


Serving: 1servingCalories: 252kcalCarbohydrates: 6gProtein: 34gFat: 12gSodium: 951mgPotassium: 462mgFiber: 2gSugar: 3gVitamin A: 338IUVitamin C: 10mgCalcium: 89mgIron: 3mgNET CARBS: 4g
Course: Main Course
Cuisine: American
Author: Arman Liew
Tried this recipe?Give us a shout at @thebigmansworld or tag #thebigmansworld!

Arman Liew

I’m a two time cookbook author, photographer, and writer, and passionate about creating easy and healthier recipes. I believe you don’t need to be experienced in the kitchen to make good food using simple ingredients that most importantly, taste delicious.

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5 from 6 votes

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