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Make the best healthy tuna salad with my simple yet delicious recipe. The result is a deli-style salad that is creamy, high-protein, and full of crunchy textures. A delicious sandwich filling or meal-prep option.
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. 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 for meal prep, and there are endless ways to enjoy it.
Tuna salad recipe highlights
- Super fast: This healthy tuna salad seriously takes just five minutes to make. Most of that is the prep work, including chopping the veggies and mixing everything.
- Best texture: The veggies have some crunch, and the dressing is creamy. You won’t know the difference if you love a classic tuna salad.
- It’s healthy: Like my healthy chicken salad, this salad packs in an impressive 28 grams of protein per serving. Plus, it’s packed with fiber, vitamins, and antioxidants. I feel good serving this to my family!
Key Ingredients
This isn’t the full list of ingredients (scroll down to the recipe card for those). But instead, just a few notes about the main ones:
- 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 and mayonnaise. I like to use yogurt and mayo for the extra creaminess without the excess fat. Please do not omit the mayo, as the small amount makes it rich-tasting.
- Lemon juice. The acidity helps balance the richness.
- Dijon mustard. For a tangy kick and to help emulsify the dressing.
- 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 instructions are in the recipe card below.
Step 1– Stir the dressing ingredients.
Step 2– Dice the pickles, celery, and onion. Drain the tuna.
Step 3- Mix everything until combined.
Step 4- Assemble the tuna salad into sandwiches.
★★★★★ 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
Arman’s recipe tips
- To avoid a soggy salad, drain the canned tuna very well before using it; otherwise, 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.
- Use a food processor. This is optional, but some of my family loves a creamy and smooth tuna salad. If that is the same for you, add everything to a blender or food processor and blend until smooth.
- Serving ideas. I love the salad between toasted white or wheat bread, but you can also serve it in lettuce wraps (great if you are watching your carbs!) or with crackers. I honestly love it on its own.
Storing the tuna salad
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.
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.
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.