Healthy Tuna Salad {5 Minutes!}

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.

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.

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.

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. 

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

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

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.

More healthy picnic-style salad recipes