This quick and easy healthy tuna salad recipe takes just 15 minutes to make and is packed with protein. It’s a simple, satisfying option for lunch, a snack, or meal prep.
Our Favorite Tuna Salad
This healthy tuna salad is our go-to for a fast, flavorful, and protein-rich meal. It’s lighter than many classic versions thanks to Greek yogurt, but still creamy and satisfying with a touch of mayo. If you like variations, try a tuna egg salad or an avocado tuna salad for different textures and flavors.
Why You’ll Love It
Protein-packed: Tuna provides a strong protein boost, making this salad great for lunch, post-workout refueling, or a hearty snack.
Versatile: Serve it on toast, in a wrap, with crackers, or over greens. It works equally well for quick lunches or relaxed weekend meals.
Quick and easy: From opening the cans to plating, this recipe takes around 15 minutes with minimal prep.
Healthy Tuna Salad Ingredients
- 2 cans (5 oz each) tuna in water, drained
- ½ small red onion, finely diced (~⅓ cup)
- 1 large celery stalk, finely diced
- ⅓ cup 2% plain Greek yogurt
- 2 tablespoons mayonnaise
- 1½ tablespoons fresh lemon juice
- 1 teaspoon Dijon mustard
- ¼ teaspoon salt
- ¼ teaspoon ground black pepper
- Pinch of paprika
- 1 tablespoon fresh dill, chopped
How to Make Healthy Tuna Salad
This tuna salad comes together in three simple steps:
- Place the drained tuna, finely diced red onion, and diced celery into a large bowl and mix to combine.
- Add the Greek yogurt, mayonnaise, lemon juice, Dijon mustard, salt, and pepper. Stir until the tuna is evenly coated and the dressing is well incorporated.
- Finish with a pinch of paprika and chopped fresh dill. Chill for a bit if desired, or serve immediately on sandwich bread, in a wrap, or over a salad. Enjoy!
Easy Swaps and Flavor Tips
A few small swaps make a big difference in flavor and texture:
Mayo → Greek yogurt + a touch of mayo: Using mostly Greek yogurt with a small amount of mayo keeps the salad creamy while reducing overall fat and adding tang.
Fresh dill over dried: Fresh herbs brighten the dish dramatically. If you only have dried dill, use less and add it early so it rehydrates; fresh is preferred.
Add crunch: Finely chopped red onion and celery give a pleasant crunch and fresh bite—don’t skip them if you like texture in your salad.
How to Serve Tuna Salad
This recipe is versatile and pairs well with many bases and sides. Try these serving ideas:
- On toast: Use whole grain bread, lightly butter if you like, then top with a generous scoop of tuna salad.
- In a wrap: Add tuna salad to a large tortilla lined with spinach or romaine for a portable lunch.
- With crackers: Serve as a snack with whole-grain crackers and raw vegetables like cucumber or carrot sticks.
- Over greens: Spoon the salad over mixed greens for a low-carb meal with extra veggies.
Meal Prep Tips
This tuna salad stores well, making it ideal for meal prep. Make a larger batch at the start of the week and portion it into airtight containers for quick lunches or post-workout meals. If preparing ahead, add a little extra fresh dill just before serving to preserve herb flavor and brightness.
Storage Instructions
Store the tuna salad in an airtight container in the refrigerator for up to 5 days. Keep in mind that fresh herbs and the texture of chopped vegetables are best in the first few days.
Suggestions & Related Variations
Try other variations to change flavor and texture: avocado tuna salad for richness, a fiesta-style tuna salad with corn and black beans for Southwest flair, or a tuna egg salad that combines chopped hard-boiled eggs for extra protein and creaminess.
Recipe Details
Prep time: 15 minutes • Cook time: 0 minutes • Total time: 15 minutes • Servings: 2
Ingredients
- 2 (5-oz.) cans tuna in water, strained
- ½ small red onion, finely diced (~⅓ cup)
- 1 large celery stalk, finely diced
- ⅓ cup 2% plain Greek yogurt
- 2 tablespoons mayo
- 1½ tablespoons fresh lemon juice
- 1 teaspoon Dijon mustard
- ¼ teaspoon salt
- ¼ teaspoon ground pepper
- Pinch of paprika
- 1 tablespoon fresh dill, chopped
Instructions
- Combine tuna, red onion, and celery in a large bowl and mix until distributed evenly.
- Stir in Greek yogurt, mayo, lemon juice, Dijon mustard, salt, and pepper until the tuna is coated and the mixture is smooth.
- Sprinkle with paprika and fresh dill. Chill briefly if you prefer, or serve immediately on bread, crackers, or greens.
Nutrition (per serving, approximate)
Calories: 259 kcal • Carbohydrates: 5 g • Protein: 31 g • Fat: 12 g • Fiber: 1 g • Sugar: 3 g
Nutrition information is automatically calculated and should be used as an approximation.
Tips & Notes
- If you prefer a richer salad, increase the mayo slightly. For a lighter version, use all Greek yogurt.
- Chop ingredients uniformly for the best texture and easy scooping.
- Additions like chopped pickles, capers, or a small diced apple can introduce bright or sweet contrasts depending on your taste.