Healthy Tuna Salad with less mayo that actually tastes good. It is creamy, fluffy and flavorful. Meal prep, refrigerate for up to 5 days and use for school and work lunches, cold dinner or easy weekend meal.
Other meal prep packed healthy salads we keep in the fridge on repeat are healthy chicken salad and healthy egg salad. Helps a lot with eating healthy. Enjoy!
How to Make Tuna Salad
It took me a few years to come up with healthy tuna salad recipe I like. My kids love tuna salad, so I kept trying.
To be honest, I tried all healthy versions of tuna salad – with avocado and yogurt instead of mayo. Not the same.
I already struggle with the whole concept of “tasty tuna salad”, so it took a few tries. I am finally happy to share the best healthy tuna salad I can eat too haha. There just has to be a touch of mayo. The end.
This tuna salad is creamy, flavorful and is so convenient for a week of healthy lunches. Or during hot summer days. 
Is Tuna Salad Healthy?
What is wrong with traditional tuna salad?
Probably 1 cup of mayo that adds over 1600 calories and 24 grams of fat. I’m not here to tell you mayo is bad. Quality mayo like avocado oil one or organic in moderation is fine.
Also there is mercury in tuna. Yes, there is. Especially in albacore tuna – 3 times more than other varieties. But good news is that albacore tuna is more expensive, so I don’t buy it. And other good news is that we don’t eat tuna salad even every week, so moderation is in check. Tuna is high in healthy Omega 3s and protein.
IMHO, healthy lifestyle is all about balance.
Types of Canned Tuna
Canned tuna divides into 2 main categories – packed in oil and packed in water.
I buy canned tuna packed in water. I do not see a need for extra oil as we drain it anyways.
Albacore tuna has less “fishy” taste and white “meaty” texture. Yellowfin/skipjack/light tuna is tan to pink in colour and has more strong fish taste.
I always buy chunky one vs. whole because it’s cheaper.
How to Drain and Flake Canned Tuna
Draining and flaking canned tuna properly is “a life skill”. You do not want watery or not fluffy tuna salad.
Here is how I open, drain and flake tuna salad:
- Work with 1 can at a time.
- Get large bowl ready. I like glass one with a plastic lid.
- Open can of tuna completely.
- Holding onto lid, flip the can and drain into the sink while pressing hard on the lid.
- Using a fork, remove tuna from a can into a bowl and flake.
You can also add all 4 cans into a bowl and flake with a hand mixer.
Variations
Cold healthy tuna salad over a sourdough rye bread toast has grown on me a lot. Here are a few variations I also tried:
- Add desired amount of fresh curry powder for curried tuna salad.
- Mix with cooked whole wheat macaroni pasta for healthy tuna pasta salad.
- Love avocado? Substitute mayo with mashed avocado.
- Add a few chopped hard boiled eggs – my fave too!
- Make a lettuce wrap.
- Make a sandwich with a few slices of cucumber – so good!
How Long Can You Refrigerate Tuna Salad?
Tuna salad tastes best cold. After making one, let your healthy tuna salad sit in the fridge for at least 30 minutes and you will see what I mean.
Here is the best part – tuna salad can be refrigerated for up to 5 days. It is perfect for meal prep – school and work lunches, cold summer dinner, weekend easy lunch. I like to make tuna salad in a large Pyrex glass bowl, then just pop a lid on and refrigerate.
Tuna salad has really grown on me. It is not something I ate growing up in Ukraine.
More Healthy Protein Packed Salads
- Healthy chicken salad
- Healthy egg salad
- Avocado egg salad
- Shrimp salad
- Chickpea salad
- Black bean salad
- Browse all healthy salads.
Healthy Tuna Salad
Healthy Tuna Salad with less mayo that actually tastes good. It is creamy, fluffy and flavorful. Meal prep, refrigerate for up to 5 days and use for school and work lunches, cold dinner or easy weekend meal.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Total Time: 15 minutes
- Yield: 10 servings 1x
- Category: Salad
- Method: No Cook
- Cuisine: North American
Ingredients
- 4 cans (6 oz each) tuna packed in water
- 2 small dill pickles, diced
- 1 large celery rib, diced
- 1/4 cup red onion, minced
- 1 garlic clove, grated
- 1 tbsp lemon juice or vinegar
- 1/4 tsp salt
- Ground black pepper, to taste
- 3/4 cup plain (Greek) yogurt, 2%+ fat
- 1/4 cup mayo (I use avocado oil one)
Instructions
- Drain cans with tuna well. I usually press onto the lid while pressing it.
- Transfer to a large bowl and separate into flakes with a fork.
- Add pickles, celery, red onion, garli, lemon juice, salt, pepper, yogurt and mayo.
- Stir well with a fork and refrigerate.
- Serve cold in a sandwich or over lettuce leaves.
Store: Refrigerate tightly covered for up to 5 days.
Notes
You can add curry powder to taste. Also feel free to mix in some cooked pasta for tuna pasta salad.
Did you make this recipe? Please give it a star rating in the comments.
Have you used the low sodium tuna?
I never saw one at the store but you sure can.
Loved this recipe.
★★★★★
Excellent! Very tasty! This healthier version of an old favorite is guilt free. I plan to make it often.
★★★★★
That’s what I love to hear Gail 🙂
Can I use mayo only, not crazy about yogurt, and it still be low calorie for losing weight?
★★★★★
You can use all mayo but won’t be as low calorie as with yogurt. Try with yogurt and mayo like recipe calls for. That is why I add a bit of mayo so it doesn’t taste completely like yogurt tuna salad but is lighter. Give it a chance. 🙂
So tasty! Too much yogurt though, next time try 1/2 C.
★★★★★
Tastie recipe. Easy to fix. One question, how big is a serving to equal 152 calories?
1/10th of the recipe. You would have to divide into 10 portions and eyeball. Nutritional info provided is for educational purposes.
I need to lose a lot of weight.. Please help me out some healthy recipes
My recipes are all healthy!
I am so glad I found you! I don’t remember how, haaa. But I do know you are my kind of person. Looking forward to recipes and good food! Thank you!!! Evelyn K
Awe thanks Evelyn! Let me know when you try my recipes!
Very tasty. The garlic adds a nice touch without overpowering. I used some goat milk yougurt and added a little Dijon mustard. You can play with lots of variations.
★★★★
Loved all the flavors and how creamy it is … I added extra celery and onions only because we like veggies ❤️
★★★★★
Mmmm, sounds great with the extra veggies!
Love this recipe! I love to add a little dill seasoning and avocado to mine. This has become my go to tuna salad recipe.
★★★★★
So great to hear Danielle! Dill and avocado sound delicious!
I found your recipe on Pinterest as I was looking for low carb meals. I‘ve always had it in my head that tuna salad is just tuna and too much mayo… Yuck. I don’t think I’ve had it since childhood. I love your recipe because I love veggies and seasonings, so now I’m thrilled to have a delicious light lunch that’s totally changed my perception of tuna salad! I was out of real garlic cloves so I substituted with garlic powder, and it’s still delicious.
★★★★★
I’m so happy to read this! I am glad you gave tuna salad another chance, Johnna!
I tried this (with greek yogurt & mayo instead of just mayo like I usually would), but with pan fried tuna steaks. I also put more spices like paprika, chili powder, cayenne, parsley and dill but those are all preferences. I prefer it with the greek yogurt! Thanks for the recipe! 🙂
★★★★★
Bonnie! So happy you tried the greek yogurt…and you liked it!
I enjoyed reading your recipe you are a for real person telling us how it is. There are so many veggies my husband and I don’t like so this is very hard but I have to say your recipe looks delicious. Thanks
Delicious recipe! I used curry and I crave it now! YUM
★★★★★
I’m so glad you enjoyed it, Jess! Thank you for the wonderful review!
Hi, your recipes look fantastic. I will be trying one of your quinoa salads tomorrow. Your tuna salad is very similar to my own except I skip the pickle and add chopped walnuts. I think you will like it with the walnuts. I usually eat it on apple slices.
★★★★★
Oh yes, walnuts and apples go so well together. I agree.
So good without all the calories and fat of the classic all mayo batch! I had mine as a lettuce wrap and the fam loved sandwiches. I’ll be adding it to the rotation.
★★★★★
That is so amazing to hear! Glad you enjoyed my recipe, Tita!
Sounds great! There is so much you can do to make tuna salad healthy! I need to try that avocado mayo – thanks! 🙂
★★★★★
It is a good quality mayo. Enjoy!
I like the variations of the tuna salad. Thanks.
★★★★
Fantastic! Glad you enjoyed the recipe, Elizabeth!
Yummy, thank you for all the wonderful recipes!
★★★★★
I’m glad you enjoyed this recipe. 🙂 You are so welcome, Carey!!!
It is lovely recipe, I have tried few times. I stopped using mayonnaise because of the high fat content and substitute with hummus now. I also load it with many fresh veggies ? win-win.
Your tuna salad sounds good. I like to use tuna packed in olive oil, it’s expensive, but worth it. I put a jar of it in the refrigerator along with a can of cannalini beans. I combine them with some good olives parsley, and whatever else strikes my fancy. I drain and rinsed the beans. I always drizzle a little more olive oil on it too. It is healthy and has lots of protein. It also keeps very well.
That sounds delicious!!! I should try! Thanks for sharing.
I never thought to add curry! I cannot wait to try it, thanks for the great idea!
Right?! And if you add fresh and quality one, it will be OMG. I bought amazing one on Amazon recently. Never knew there are different curry powders.
Made your healthy tuna salad today and it was absolutely fantastic!
★★★★★