If the words “healthy tuna salad” make you picture a soggy, bland mix that smells like a 1998 break room, stick around. This isn’t that. What we’re talking about here is a crunchy, creamy, flavor-packed bowl of goodness that skips the mayo and still delivers big on taste. This healthy tuna salad is packed with vibrant vegetables, creamy Greek yogurt, and all the flavor you never knew tuna could have.
And here’s the thing: it’s super quick to make, requires zero cooking, and is perfect for meal prep. Whether you’re a busy parent, a student living on canned goods, or just someone trying to eat more clean, this one ticks all the boxes.
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Ingredients for the Best Healthy Tuna Salad
Here’s what you’ll need to build this refreshing and satisfying healthy tuna salad:
- 2 cans of tuna (5 oz each) – Solid white in water is ideal for texture.
- 1/2 cup Greek yogurt – Tangy, thick, and the perfect mayo substitute.
- 1 teaspoon Dijon mustard – For that punchy, zippy flavor.
- 1 stalk celery, finely chopped – Adds the right amount of crunch.
- 1 medium carrot, grated or finely diced – Sweet and earthy.
- 1/4 red bell pepper, diced – A burst of color and sweetness.
- 1/4 cup purple cabbage, thinly sliced – Crunch and color galore.
- 2 green onions, chopped – Mild onion flavor without the bite.
- Kosher salt and black pepper to taste
- Optional add-ins: diced apple, chopped pickles, cucumbers, or a squeeze of lemon juice.
This healthy tuna salad comes together with just a few simple ingredients, and it’s bursting with color, texture, and nutrients.
How to Make Healthy Tuna Salad (Step-by-Step)
- Drain the tuna really well. Nobody wants a soggy tuna salad. Get that excess water out.
- Flake it into a bowl, using a fork to break it up a bit.
- Add the Greek yogurt and Dijon mustard. Stir it up until the tuna is well-coated.
- Chop your veggies and toss them in: celery, carrots, red bell pepper, green onions, and purple cabbage.
- Season with salt and pepper. Taste and adjust. Want more zing? Add a dash of lemon juice.
- Chill for 20 minutes if you have time. It helps the flavors blend together. But hey, if you’re hungry, dig in right away.
This is an easy tuna salad recipe that takes less than 15 minutes from start to finish.
Serving Ideas for Your Healthy Tuna Salad
This healthy tuna salad is ridiculously versatile. Here are some of our favorite ways to eat it:
- Classic sandwich on whole grain or sourdough bread.
- Tuna salad lettuce wraps for a low-carb, Whole30-friendly option.
- Over a bed of greens with some cherry tomatoes and sliced cucumber.
- With crackers or veggie sticks for a snack or light lunch.
- Stuffed into a halved avocado – yes, it’s extra, but it’s good extra.
- In a meal prep bowl with quinoa, boiled eggs, or roasted sweet potatoes.
Pair it with something light and refreshing like our Strawberry Spinach Salad or Cucumber Tomato Salad.
Variations and Swaps for Your Healthy Tuna Salad
Want to shake things up? This healthy tuna salad is super flexible:
- Dairy-free version: Use a plant-based yogurt alternative.
- Mediterranean-style: Add kalamata olives, cherry tomatoes, and a splash of red wine vinegar.
- Spicy tuna salad: Add sriracha or diced jalapeño.
- Tuna and cabbage salad: Double the cabbage and add a little sesame oil and rice vinegar for an Asian-inspired twist.
- Low-carb tuna salad: Serve with avocado or in lettuce wraps.
- Add some crunch: Toss in sunflower seeds, pumpkin seeds, or chopped almonds.
This recipe also works great as a clean eating tuna recipe and can easily be turned into a gluten-free tuna salad by serving it with gluten-free bread or crackers.
Why This is a Healthy Tuna Salad You’ll Love
This isn’t just another tuna salad. It’s a high protein lunch idea that fits into so many lifestyles:
- High protein, low fat: Greek yogurt and tuna are a killer combo.
- Low calorie: No mayo = fewer calories.
- High fiber: Thanks to all those crunchy veggies.
- Omega-3 rich: Tuna brings the heart-healthy fats.
- Great for weight loss: Light, filling, and super satisfying.
- Perfect for clean eating: No weird additives or mystery ingredients.
Want more protein-packed inspiration? Check out our Protein Dinner Recipes or Smoked Salmon Cucumber Bites.
Make-Ahead and Storage Tips
This healthy tuna salad is a meal prep dream:
- Store in an airtight container in the fridge for up to 4 days.
- Don’t freeze it. The yogurt and veggies don’t hold up well.
- Keep it separate from bread or crackers until you’re ready to eat.
Prep a big batch on Sunday and you’re set for the week with healthy cold lunch recipes ready to grab and go.
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Healthy Tuna Salad – The High-Protein Lunch You’ll Actually Crave
- Total Time: 15 minutes
- Yield: 4 servings
Description
A crunchy, creamy, flavor-packed tuna salad without mayo, made with Greek yogurt, fresh vegetables, and vibrant flavors. Perfect for a quick, healthy, high-protein lunch or meal prep.
Ingredients
- 2 cans of tuna (5 oz each) – solid white in water
- 1/2 cup Greek yogurt
- 1 teaspoon Dijon mustard
- 1 stalk celery, finely chopped
- 1 medium carrot, grated or finely diced
- 1/4 red bell pepper, diced
- 1/4 cup purple cabbage, thinly sliced
- 2 green onions, chopped
- Kosher salt and black pepper to taste
- Optional: diced apple, chopped pickles, cucumbers, or lemon juice
Instructions
- Drain the tuna well to remove excess water.
- Flake tuna into a bowl using a fork.
- Add Greek yogurt and Dijon mustard, stirring until coated.
- Chop celery, carrot, red bell pepper, green onions, and purple cabbage; add to the bowl.
- Season with salt and pepper; adjust with lemon juice if desired.
- Chill for 20 minutes to blend flavors or serve immediately.
Notes
Store in an airtight container in the fridge for up to 4 days. Do not freeze. Keep bread or crackers separate until ready to serve.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: No-Cook
- Cuisine: American
Nutrition
- Serving Size: 1 cup
- Calories: 180
- Sugar: 4g
- Sodium: 480mg
- Fat: 5g
- Saturated Fat: 1g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 7g
- Fiber: 2g
- Protein: 28g
- Cholesterol: 35mg
Final Thoughts
Healthy tuna salad doesn’t have to be boring, soggy, or sad. This version is light, crunchy, flavorful, and packed with good stuff. It’s quick to make, easy to customize, and works for just about anyone trying to eat a little better without sacrificing flavor.
Whether you’re loading it into lettuce wraps, scooping it with crackers, or meal prepping it for the week, this is one of those go-to recipes you’ll come back to again and again. Now go grab those cans of tuna and get mixing!
Looking for more fresh salad inspo? Try our Watermelon Salad with Cucumber and Feta or Chicken Caesar Pasta Salad.
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