Healthy Tuna Salad [Under 10 Minutes!] – High Protein, No Mayo
This healthy tuna salad will energise your taste buds and nourish your body! This classic dish is packed with protein and omega-3 fatty acids and is easy to make. Love a salad that is delicious and a guilt-free choice.
Why This Healthy Tuna Salad Works Every Time
There are so many reasons to love this healthy tuna salad!
First and foremost, it is done in 10 minutes and there are no cooking elements. Literally just dump everything into a mixing bowl and you’re done!
And no cooking required either!
It is a super convenient salad recipe, especially when prepared in advance.
By preparing the ingredients ahead of time, you can have a quick and healthy meal ready to go. It’s suitable for meal prepping, packed lunches, or as a simple dinner option.
This healthy tuna salad is also versatile and highly customisable. You can serve healthy tuna salad on sandwiches, crackers, lettuce wraps, or even eat it on its own. You can also add a ton of different ingredients to really mix it up.
Finally, it is highly portable, making it a convenient option for on-the-go meals or picnics. If you want to add some pasta to this salad, try our healthy tuna pasta salad (no mayo).
This Healthy Tuna Salad is proof that nutritious can still mean delicious.
A 10-minute healthy tuna salad recipe with Greek yoghurt, Dijon, and lemon — no mayo needed.
Fresh, crunchy, and high in protein — ideal for quick lunches or healthy meal prep.
How to Serve Healthy Tuna Salad?
There are many ways to serve up this healthy tuna salad. While you can eat it on its own, most will wish to serve it on something to make it more substantial.
We love having it on avocado halves for some good healthy fats. It adds some creaminess as well, making it a bit heartier.
Lettuce cups are a great choice for a lighter option. Baby cos or little gem lettuce leaves make for the perfect vessel to house the healthy tuna salad and give additional freshness and crunch.
Healthy tuna sandwiches are a no brainer. Selecting the type of bread will, of course, make a huge difference in how healthy it is. Whole grain or rye bread are good choices.
Recipe Overview
Flavour/Texture: Made with low-fat Greek yogurt instead of mayonnaise, this salad is lower in calories and fat while still being creamy and satisfying. Pickles add a tangy flavour and crunch, while celery and onion provide freshness and crunch.
Ease: This is truly a dump-everything-into-a-large-bowl-and-give-it-a-good-mix type of salad. It doesn’t get easier than that!
Time: Surely nothing beats a 10-minute recipe?
Ingredients You’ll Need for This Tuna Salad Recipe
Pickles: The pickles make all the difference to this classic tuna salad. It elevates the tuna recipe with crunch, sweetness, and some tang at the same time.
Red onion: A pungent allium is required to boost the overall flavour profile. Don’t need a lot for it to make a difference.
Celery: Love the freshness and crunch that celery provides. Cut into small pieces so it’s mixed in well with the tuna.
Parsley: Fresh herbs play such an important role. Ensure it’s folded through evenly so you get a good dose in every mouthful.
Tuna: Really important to get tuna in water and not oil. No matter how you drain the oil, it will still contain a slightly oily finish. For a fresh approach, tuna in water is your best bet.
As for what type of canned tuna is best, albacore tuna remains a popular choice, and you can always get light canned tuna too.
Greek yoghurt: This is the key that binds it all. Greek yoghurt is the perfect alternative to mayonnaise. It is still creamy, provides a light tang and is not heavy when used to mix all the ingredients harmoniously.
For leftover Greek yoghurt, you can also try our spiced yoghurt dressing with honey or low carb chicken salad.
Lemon: The lemon juice will give this healthy tuna salad an injection of citrus and freshness. Lemon and canned tuna go really well together.
Dijon mustard: Dijon mustard has a unique combination of sharpness and acidity. It is slightly pungent and a touch spicy.
Canned tuna, Greek yoghurt, Dijon mustard, lemon, celery, red onion, parsley, and pickles — everything you need for a quick, healthy tuna dish that’s light, tangy, and full of texture.
Variations and Substitutions
Canned salmon: If you love this recipe but you’re not a fan of tuna, canned salmon is your best bet. Plenty of varieties to select from but we also recommend getting canned salmon in water.
Other add ons: There are so many different types of vegetables or fruit that you can add to a classic tuna salad. You can add bell peppers, fennel, shallots, eggs, olives, tomato, carrot, cilantro or even some crunchy diced apples.
Spicy version: I love anything spicy and the idea of making a spicy version of this healthy tuna salad is so appealing.
To ensure this classic tuna salad remains healthy, instead of adding a sauce, chop up some fresh jalapenos or red chillies or sprinkle some dried chilli flakes.
Add more crunch: Stir in diced cucumber or apple for extra freshness.
Make it dairy-free: Replace Greek yoghurt with vegan yoghurt or mashed avocado.
Add a Mediterranean twist: Mix in olives, capers, or sun-dried tomatoes.
Love it! All the flavours of the traditional tuna salad, but lighter and healthier. Perfect for lettuce wraps, with baked potato or on a slice of rye. Made a big batch and enjoyed over 3 days in various ways.
How to Make Healthy Tuna Salad
Dice the dill pickles, red onion and celery.
Roughly chop the parsley.
Drain the tuna.
Place all the ingredients in a bowl and mix until well combined.
Serve.
Dice all vegetables and herbs, drain tuna, mix everything with Greek yoghurt, lemon juice, and Dijon mustard until creamy. A no-cook, quick, and easy healthy tuna recipe that’s ready in minutes.
How to Make This Salad Perfectly [Expert Tips]
Tuna: Drain the water from the canned tuna as best as you can. This will reduce the sogginess of the salad, which is particularly unpleasant if you plan to make healthy tuna sandwiches.
Full cream yoghurt: To provide this classic tuna salad with the creaminess it deserves, full cream Greek yoghurt is highly recommended. Even at full cream, Greek yoghurt is lovely and light and won’t make the salad heavy and stodgy.
Dill pickles: Dill pickles truly make this salad absolutely delicious. It is sweet yet tangy and just gives the recipe that added boost. If you’re worried about sugars or too much sodium, give them a good wash prior to use or reduce the amount added to the tuna recipe.
Dice finely: The trick to a good healthy tuna salad is finely chopped vegetables. This makes it easier for all the ingredients to be well combined.
Add salt last: Tuna and pickles already add saltiness, so taste first.
Keep a can of tuna, a lemon, and Greek yoghurt on hand — this tuna salad without mayo makes an instant healthy meal any day of the week.
Frequently Asked Questions
Canned tuna salad will last for 3 to 5 days in the fridge. It is important to refrigerate tuna salad within two hours of preparation.
To maximise the shelf life of tuna salad for safety and quality, refrigerate the tuna salad in airtight containers.
It is crucial to check for any signs of spoilage, such as a sour or off smell, unusual texture, or mould growth. If you notice any of these signs, it’s best to discard the salad to avoid the risk of foodborne illness.
While it’s technically possible to freeze tuna salad, it’s not recommended due to the potential impact on its texture and overall quality.
Freezing may cause the ingredients to become watery and separate when thawed, resulting in a less desirable texture.
If, however, you wish to try, it is recommended that you use a freezer safe container or plastic bag to prevent freezer burn.
Ensure you’re squeezing out as much air as possible to help prevent too much of the tuna salad from expanding and becoming mushy.
Yes, you can definitely make a healthy tuna salad in advance. Preparing it ahead of time can save you time and make meal planning more convenient.
The best result would be to ensure you use the freshest ingredients, add the Greek yoghurt closer to the time you’re serving the healthy tuna salad and store in an airtight container in the fridge.
Try plain natural yoghurt, cottage cheese, or mashed avocado.
You can, but plain tuna in springwater or olive oil gives the best base for your own seasoning.
At The Sidesmith, we focus on creating delicious, nourishing salads and side dishes that make healthy eating simple and inspiring.
This Healthy Tuna Salad skips the mayo but keeps all the flavour — a creamy, crunchy, protein-packed recipe tested to be quick, easy, and perfect for everyday meals.
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Healthy Tuna Salad [Under 10 Minutes!]
Ingredients
Click on the toggle below for conversion to US Cooking Units.
Instructions
- Dice the dill pickles, red onion and celery.
- Roughly chop parsley.
- Drain the tuna.
- Place all the ingredients in a bowl and mix until well combined.
- Serve.
Notes
- If you love this recipe but you’re not a fan of tuna, canned salmon is your best bet. Plenty of varieties to select from but we also recommend getting canned salmon in water.
- There are so many different types of vegetables or fruit that you can add to a classic tuna salad. You can add bell peppers, fennel, shallots, eggs, olives, tomato, carrot, cilantro or even some crunchy diced apples.
- I love anything spicy and the idea of making a spicy version of this healthy tuna salad is so appealing. To ensure this classic tuna salad remains healthy, instead of adding a sauce, chop up some fresh jalapenos or red chillies or sprinkle some dried chilli flakes.
Nutrition
*Disclaimer: Nutritional information provided is an estimate only and generated by an online calculator.
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Phenie
I tell the stories behind our recipes and capture the bits that make us human.
Sammy
I create delicious sides, often Asian-inspired. Easy for everyday meals or great for entertaining.
Amy
Love turning everyday salads and sides into fancy recipes jammed packed with flavour!
Just what I needed to feel I’m eating healthy, while still enjoying my meal. This tuna salad was so quick to make and a really fun lunch with the salad leaves around it!
Yes love that too! Happy to hear you enjoyed your lunch!
This healthy tuna salad is fresh, flavorful, and full of protein. It’s the perfect quick, guilt-free meal for any day of the week.
Agreed! Thank you for your feedback!
This tuna salad is so delicious and filling, I have made it twice already, so good,
Awww thank you so much!
Love it! All the flavours of the traditiona tuna salad, but lighter and healthier. Perfect for lettuce wraps, with baked potato or on a slice of rye. Made a big batch and enjoyed over 3 days in various ways
Oh that’ so awesome! Great meal planning there! Having it with baked potatoes is such a great idea.
So practical and fresh. I’m saving this for lunchbox days and will definitely try it with avocado halves like you suggested.
so awesome rose thank you!