Tuna salad is a classic, quick, and easy meal that can be made healthier by using fresh ingredients and a lighter dressing. Packed with protein, omega-3 fatty acids, and a variety of vegetables, this healthy tuna salad is perfect for a satisfying lunch or dinner. Lina Vexley, a fan of nutritious meals, says, “This tuna salad is perfect for a light yet filling meal. By using Greek yogurt instead of mayo and adding fresh veggies, it becomes a healthier, more vibrant version of the classic.” With its balance of flavors and textures, this healthy tuna salad will surely become a favorite in your meal rotation!

Recipe: Healthy Tuna Salad

Healthy Tuna Salad

A healthy twist on the classic tuna salad with Greek yogurt, fresh veggies, and a tangy lemon dressing.

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Prep Time 10

Total Time 10

Course Salad

Cuisine American

Servings servings

Calories 230 kcal

Equipment

Mixing Bowl
Knife

Ingredients

2 cans Canned Tuna in water, drained
1/2 cup Greek Yogurt plain, unsweetened
2 tbsp Lemon Juice
1 tsp Dijon Mustard
2 stalks Celery diced
1/4 small Red Onion finely chopped
1/2 medium Cucumber diced
1 tbsp Olive Oil
to taste Salt
to taste Black Pepper
2 tbsp Fresh Parsley chopped

Instructions

In a large mixing bowl, combine the drained tuna, Greek yogurt, lemon juice, and Dijon mustard.
Add the diced celery, chopped red onion, and cucumber to the bowl. Mix everything together until well combined.
Drizzle with olive oil and season with salt and black pepper to taste.
Garnish with fresh parsley and serve immediately, or refrigerate for 15 minutes to allow the flavors to meld.

Notes

This salad can be served on a bed of greens, in a whole grain wrap, or as a filling for a sandwich. You can also add avocado or hard-boiled eggs for extra richness and protein.

Nutrition

Calories: 230kcalCarbohydrates: 6gProtein: 30gFat: 10gSaturated Fat: 2gCholesterol: 40mgSodium: 500mgPotassium: 500mgFiber: 2gSugar: 3gVitamin A: 10IUVitamin C: 20mgCalcium: 50mgIron: 1.2mg

Keyword healthy, Protein-Packed, Tuna Salad

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How to Make Healthy Tuna Salad

Prepare the Tuna: Begin by draining the canned tuna and placing it in a large mixing bowl.
Make the Dressing: Add the Greek yogurt, lemon juice, and Dijon mustard to the tuna and mix well. Greek yogurt gives the salad a creamy texture while keeping it lighter than traditional mayo-based tuna salad.
Add the Vegetables: Dice the celery, cucumber, and red onion, then add them to the tuna mixture. These vegetables add crunch and freshness to the salad, making it not only healthier but more satisfying.
Season the Salad: Drizzle olive oil over the mixture and season with salt and black pepper to taste. Stir everything together until it’s well-coated.
Serve or Store: Garnish with freshly chopped parsley and serve immediately. You can also refrigerate the salad for 10-15 minutes to allow the flavors to meld together.

Conclusion

This healthy tuna salad is a light and nutritious twist on the classic, using Greek yogurt for creaminess instead of mayonnaise. It’s packed with protein from tuna and fiber from the vegetables, making it the perfect meal for a quick lunch or dinner. Plus, it’s customizable—add more veggies or proteins like avocado or boiled eggs to suit your tastes! Enjoy this salad on its own, in a sandwich, or as a wrap, and feel good knowing you’re fueling your body with wholesome ingredients.