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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 in a white bowl topped with a sprig of dill.

Tuna salad is one of my favorite healthy lunches. In this healthy, lightened up version, I’ve stayed very traditional for a flavorful mix that’s a lot better for you than the mayo-loaded classic version. I know how much the world has loved my Tuna Stuffed Avocado, which is full of spicy goodness, and I’m pretty sure you will all love this more classic flavor profile as well.

SERVING IDEAS: 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 on toast top with a sprig of dill sitting on a blue plate.

What kind of tuna is best for you?

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. It has 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 it healthy to eat tuna salad?

Tuna is a great option for a healthy choice. Traditionally, tuna salad is loaded with mayonnaise which adds a lot of extra calories and fat, without any added health benefits. There are healthier replacements for mayonnaise like greek yogurt and avocado.

Tuna Salad in a white bowl topped with a sprig of dill with celery and a lemon in the background.

How long can you keep tuna salad in the refrigerator?

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

More healthy recipes you might enjoy:

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 YouTube, Facebook Watch, or our Facebook Page, or right here on our website with their corresponding recipes.

Healthy Tuna Salad Recipe

Tuna Salad in a white bowl topped with a sprig of dill.
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
Ingredients
  • 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
Instructions
  • 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.
Notes

Nutrition

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
Tuna Salad in a white bowl topped with a sprig of dill.
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
Ingredients
  • 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
Instructions
  • 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.
Notes

Nutrition

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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John
February 12, 2019 10:34 pm

Be aware of side effects!

This is so good, I ran through the streets naked yelling obscenities and flinging tuna at the non-believers.

Thank you so much for this recipe! It got me arrested and now Big Jim is my roommate. All because of this tuna salad.

Was it worth it? – Absolutely. Highly recommend…

Roseanne
June 24, 2019 8:46 pm

My 6 year old love it!!

Sara
February 16, 2019 4:36 pm

Can I add pickles.

Thomas
January 7, 2021 11:40 pm

I made this today. Very good.

Tom Flagg
January 6, 2020 8:54 pm

Followed instructions, watched the video and it came out perfect. Easy to prep. Thank you. Served on toast. Posted on my FB.

Henrianna Pearce
October 31, 2019 6:34 pm

I usually use the tuna in the pouch as it already has the liquid drained . Why is it after I make my sandwich the next day it has the most horrible smell a high rank fish smell. Makes me think I should have eaten all of it in one sitting. What am I doing wrong?

Katie
January 18, 2019 11:53 am

Is there a good substitute for avocado? Or can it be skipped? How would it affect taste?
I have never tried to make tuna salad without mayo before. I can’t use the avocado because I am allergic to it. Any suggestions?

Callie
July 14, 2019 9:38 am
Reply to  Katie

I made it without avocado and it tasted fine without it I just added more yogurt and seasoned well

Thomas
January 8, 2021 1:02 pm
Reply to  Katie

The yogurt makes the tuna salad much lighter than mayo. I tend to get a stomach ache if I use too much mayo. No such problem with the yogurt.

Tia
January 18, 2018 11:05 am

5 stars
This looks really delicious! Thanks for an easy and healthy recipe!

Speattle
January 12, 2018 10:37 pm

PS: I think you should totally do the brownie mix taste testing. Do you have a Trader Joe’s nearby? If so, please test the truffle brownie mix they carry. While homemade is best, these are pretty darn close to perfect too. Just my humble opinion.

Speattle
January 12, 2018 4:13 pm

4 stars
I made this today, cutting the recipe in half. My can of Tuna was only 4 ounces, so I ended up eating the whole thing myself. I spread it on crackers and some on celery ribs.

Pretty darn good!

Liz
June 29, 2019 7:57 am
Reply to  Speattle

This is a 5 star salad

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