Healthy Tuna Salad

This Healthy Tuna Salad recipe combines all the flavors of classic tuna salad with a lighter, healthier version that uses Greek yogurt. It's packed with protein, so easy to make, and keeps great in the fridge for quick lunches.

It's an easy, affordable protein that is perfect for sandwiches, salads, lettuce wraps, tuna melts, or served with whole grain crackers. Tuna salad lovers won't miss this Avocado Tuna Salad, Cranberry Tuna Salad, or Tuna Egg Salad, either.

When it comes to quick and healthy lunches, tuna salad is one of the best. It's affordable, packed with lean protein, and a pantry staple in most homes. It's also one of my absolute favorite things to order at the deli, but I often wonder how much mayo lurks in that delicious deli sandwich.

That's why I almost always make it at home, and this tuna recipe is just as good as any deli. The trick to making a classic tuna salad healthier is combining Greek yogurt and mayonnaise. Although delicious, yogurt won't have the same creamy deli taste if that's all you use. You need both! Plus, lots of crunchy celery, a touch of lemon juice, and plenty of salt, pepper, and celery seed. 

Since we all like our tuna salad differently, I usually make a big batch of this classic and let everyone make their version. I like mine with Dijon mustard, red onions, and parsley. My kids like to add dill pickles. My husband adds freshly cracked black pepper and serves it open-faced on toast with fresh avocado and tomato slices. 

Your New Favorite Protein Packed Lunch

There are so many reasons to love this healthier tuna salad.

• Healthy, affordable protein: With increasing grocery store costs, especially proteins, tuna is an excellent, affordable lean protein. It's low calorie and low fat, packs 32 grams of protein per serving, and is loaded with Omega 3's. Stock up when it's on sale and keep it in the pantry. 
• Versatile: There is never a reason to get bored with this tuna salad! There are countless ways to change the flavors with different add-ins and so many ways to serve it, from spicy tuna salad bowls to sandwiches, salads, wraps, and more. 
• Meal prep: Tuna salad can be stored in the fridge for 3-5 days and only improves once the flavors combine. Make a big batch and use it all week.

Ingredients and Easy Swaps

Here is everything you need to make a lightened-up tuna salad at home.

• Canned tuna: If you want the lowest calorie or fat option, look for canned white tuna packed in water. Oil-packed tuna is also delicious but will be higher in calories and fat. Both solid and chunk or flake options work great in this recipe. Line-caught tuna will have the lowest mercury. (Find more info on tuna types below) If you don't love tuna, swap in chicken. This recipe is delicious for chicken salad as well.
• Mayonnaise: You need at least a little mayo for that creamy deli texture. You can use any type of mayo you like, including classic, reduced-fat, or avocado oil mayo.
• Greek yogurt: Greek yogurt is a great creamy option to balance the mayonnaise and add protein. You could also use plain yogurt or dairy-free yogurt. 
• Celery: Tuna salad needs crunch, and diced celery is an excellent option since it doesn't get soggy. You could swap in carrots, bell peppers, cabbage, or pickles. 
• Lemon juice: Tuna salad needs acid to balance the creamy dressing. Lemon juice is my favorite, but a splash of vinegar can also work!
• Salt, pepper, and celery seed: Seasoning is very important or your tuna will taste bland. Use plenty of kosher salt, fresh black pepper, and we love adding some celery seed as well. It bumps up the celery flavor.
• Optional extras: There are so many ways to customize the flavor of this healthy tuna salad, but our favorites include diced red onion, fresh herbs like parsley, Dijon mustard, and dill pickles. 

How to Serve Tuna Salad

There are so many different ways to serve tuna salad. These are our favorites. 

• Open-faced: Serve it open-faced on two slices of toast with lettuce, tomatoes, sprouts, and red onions. Melt some cheese on top for an open-faced tuna melt.
• Low-carb: Hollow out some tomatoes or cucumbers and fill them with this healthy tuna salad. You can also wrap it up in lettuce leaves or a low-carb tortilla.
• Green salad: Grab a big bowl of greens, tomatoes, cucumbers, red onions, and carrots and then top with tuna for a great salad option. 
• Bistro box: Make your own bento box luncb with pita bread or crackers, raw veggies, and cheese on the side. 
• Pasta salad: Double the dressing and create a quick and healthy tuna pasta salad. Add some extra vegetables like cucumber and carrots for crunch and color.
• Sandwiches and wraps: Make a classic deli sandwich or wrap with Romaine lettuce, sliced tomatoes, sprouts, red onions, pickles, and capers. 
• As a dip: Serve this as a chunky dip with tortilla chips or pita chips. It's also delicious blended in a food processor for a creamier dip with carrots, bell peppers, Persian cucumbers, celery, and crackers.

Recipes Ideas for Healthy Tuna Salad

Think of this recipe as a blueprint for making all kinds of tuna salad variations. If adding a lot of extra ingredients, make sure to double the dressing ingredients. 

• Add eggs: For a southern-style tuna salad, add chopped hard-boiled eggs and chopped dill pickles. Southern tuna also uses Miracle Whip instead of mayo.
• Add chickpeas: One of my favorite things to add to tuna salad is chickpeas. Not only do they make it more filling with fiber and protein, but the flavors just work. Trust me—you want to try this.
• Pickles or relish: Another classic tuna salad addition is chopped dill pickles or a few spoonfuls of sweet pickle relish. 
• Make it spicy: Add some chopped fresh or pickled jalapenos for a spicy tuna salad. You could also use spicy mustard or a few squirts of Sriracha.
• Add extra veggies: Add crunch and nutrients to your tuna salad with extra veggies like carrots, cucumbers, cabbage, or red onion.
• Avocado: This salad can be made with avocado instead of the mayonnaise and Greek yogurt. You could also stir in chopped avocado for more healthy fats and creamy texture.

How long is tuna salad good for?

If you store your tuna salad in an airtight container, it will last for 3-4 days in the fridge. The veggies will get less crunchy each day. If you plan on making this in advance, you may pack veggies like celery, carrots, or cucumbers on the side.

What can I mix with tuna instead of mayo?

There are several different options for making a tuna salad without mayonnaise, depending on your dietary needs. The most common substitute is Greek yogurt. Personally, I don't like using all Greek yogurt because it gets too tangy. Instead, I use a combination of Greek yogurt and mayonnaise. You could also use a combination of Greek yogurt and sour cream if you don't want to use mayo.

Another dairy-free option is to swap in mashed avocado for the mayo. Season the avocado with salt and pepper to ensure plenty of flavor. You could also use vegan mayo as a dairy-free option.

You could also make a Mediterranean tuna salad with olive oil and vinegar. This style of tuna salad is mayo-free naturally.

Is tuna salad healthy?

Generally speaking - yes. Tuna salad, especially this healthy version, is packed with lean protein and Omega 3 fatty acids.

One concern with classic tuna salad is the mayonnaise, which is high in saturated fats and calorie. This version uses Greek yogurt instead.

The other main concern with tuna salad is mercury, but as long as you are not eating it daily, most experts believe eating tuna in moderation is fine for most people.

What kind of tuna is the healthiest?

There are so many options for canned tuna, and it can be tricky to know which is best. 

• Water vs. Oil Packed: You can buy tuna packed in water or oil. Choose canned tuna packed in water for anyone looking to reduce fat and calories. Tuna packed in oil has about 100-150 calories more per can and between 12-14 more grams of fat. Another benefit of water-packed tuna is that it retains more of its Omega-3 fatty acids. 
• Albacore, Yellowfin, or Skipjack: In most stores, you will have three options - solid albacore, light/skipjack tuna, or yellowfin. You may also see tongol in some stores. Both yellowfin and albacore tuna are white tunas.  They have the mildest flavor (least fishy) and higher amounts of Omega-3 fatty acids. They are also more expensive. Chunk light tuna is usually made with skipjack or tongol tuna. 
• Mercury Levels: One of the main concerns most people have when eating tuna is mercury. Light tuna varieties like skipjack and tongol have 3-4 times less mercury than the white versions, like albacore, and therefore may be a better option. Here is more information about mercury consumption from the FDA.
• White vs. Chunk Light: White tuna refers to the type of tuna and generally means albacore or yellowfin tuna. These are higher in Omega 3 fatty acids but also higher in mercury. Light tuna refers to tuna that is light brown and is generally made from skipjack or tongol tuna. It is lower in mercury.
• Solid, Chunk, or Flake: This refers to how the tuna is packed. Solid tuna is one piece of tuna, usually from the loin. Chunk tuna is chunks of tuna that have broken off of the loin. Flake is much smaller pieces of tuna—basically, what's left after making the solid and chunk. Solid is the most expensive, and flake is the most affordable. 
• Environmental concerns: If you are concerned about the environmental impacts of tuna, always look for line-caught, troll, or pole-caught tuna. Other varieties are normally caught with very large nets that can damage other marine life caught in the net.
• Brands: My preference is Wild Planet Tuna, which can be found in Whole Foods, Costco, and many supermarkets. It is more expensive but has a great flavor and is sustainably caught.