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Tuna Salad is a simple, comfort food favorite. This recipe has been lightened up, for a healthy tuna salad that not only tastes great, but it’s also good for you too!

Tuna salad.

Tuna salad is one of our absolute favorite healthy lunches. Seriously, we could just dig in with a spoon any time of day, no bread or toast necessary. In this healthy, lightened up version, we’ve stayed very traditional for a flavorful mix that’s a lot better for you than the mayo-loaded classic version. We know how much the world has loved Tuna Stuffed Avocado, which is full of spicy goodness, and we’re sure you will all love this more classic flavor profile as well. 

Tuna Options and Safety: 

There are generally two kinds of tuna that you can purchase in the canned goods section at your supermarket: Solid white albacore and skipjack/light tuna. Solid white albacore is more expensive and has a much less “fishy” taste, with three times the amount of omega-3 fatty acids. Unfortunately, it also has three times the amount of mercury, so consumption should be limited to once per week.

Is tuna salad healthy?

Tuna is a great option for a healthy lunch. Traditionally, tuna salad is loaded with mayonnaise which adds a lot of extra calories and fat, without any added health benefits. There are plenty of replacements for mayonnaise, like greek yogurt and avocado, which is what we have gone with in this lighter tuna salad. 

Serving Suggestions: 

Tuna salad can be eaten plain, served up on a sandwich, or over toast. For low carb options, you can serve it up in a romaine lettuce leaf for a tuna salad wrap. You can slice up some cucumbers to use as chips and dip them into the tuna salad, or you can stuff the tuna salad into an avocado or tomato.

Tuna salad sandwich.

Storage Instructions: 

Tuna can last 3 to 5 days when stored in an airtight container in the refrigerator.

If you like this recipe, you may be interested in these other delicious health-conscious recipes:

Watch the video below where Rachel will walk you through every step of this recipe. Sometimes it helps to have a visual, and we’ve always got you covered with our cooking show. You can find the complete collection of recipes on YouTubeFacebook Watch, or our Facebook Page, or right here on our website with their corresponding recipes.

Healthy Tuna Salad Recipe

Close up view of tuna salad.
Tuna Salad is a simple, comfort food favorite. This recipe has been lightened up, for a healthy tuna salad that not only tastes great, but it's also good for you too!
Prep Time 5 minutes
Total Time 5 minutes
  • 2 (6 ounce cans) tuna, drained
  • 1 rib celery minced
  • 2 tablespoons minced red or sweet onion
  • 1/3 cup greek yogurt
  • 1/2 avocado diced
  • 1 teaspoon lemon juice
  • 2 teaspoons whole grain mustard
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • Pinch garlic powder
  • In a mixing bowl, stir together tuna, celery, and red onion.
  • Gently stir in greek yogurt, avocado, lemon juice, and mustard and season with salt, pepper, and garlic powder. Stir until well combined.
  • Serve by itself, as a sandwich, as a dip, or on toast.


Calories: 128kcal | Carbohydrates: 3g | Protein: 18g | Fat: 4g | Cholesterol: 31mg | Sodium: 399mg | Potassium: 323mg | Fiber: 2g | Sugar: 1g | Vitamin A: 130IU | Vitamin C: 3.7mg | Calcium: 40mg | Iron: 1.5mg
Course: Salad
Cuisine: American
Keyword: Tuna Salad
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