Healthy Tuna Salad is a go-to for anyone craving a quick, nutritious, and satisfying meal. This easy healthy tuna salad is protein-packed, low in calories, and made without mayo—perfect for clean eating and weight loss goals.
Table of Contents
Table of Contents
Healthy Tuna Salad (No Mayo)
- Total Time: 10 minutes
- Yield: ~2 cups
Description
This healthy tuna salad is a light, creamy, and protein-packed lunch made with Greek yogurt instead of mayo. It’s low in fat, full of flavor, and ready in just 10 minutes—perfect for meal prep, weight loss, or clean eating.
Ingredients
1 (5 oz) can tuna in water, drained
3 tablespoons plain Greek yogurt (non-fat or low-fat)
1 teaspoon Dijon mustard
1 teaspoon fresh lemon juice
1 celery stalk, finely diced
2 tablespoons red onion, finely chopped
1 tablespoon chopped fresh parsley (optional)
Salt and black pepper to taste
Optional: pinch of paprika, 1 tsp chopped pickles, dash of garlic powder
Instructions
In a medium bowl, mix together the Greek yogurt, Dijon mustard, lemon juice, parsley, salt, and pepper.
Add the drained tuna, celery, and red onion.
Gently stir until all ingredients are evenly combined.
Chill for 20 minutes or serve immediately in a sandwich, wrap, lettuce cup, or over salad greens.
Notes
For added creaminess, add a teaspoon of mashed avocado.
To lower sodium, use low-sodium tuna and mustard.
Make it spicy with a few chopped jalapeños or red chili flakes.
Store in an airtight container in the fridge for up to 3 days.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Lunch, Salad, High-Protein
- Cuisine: American
Nutrition
- Calories: ~180
- Sugar: 2g
- Fat: 3g
- Carbohydrates: 4g
- Fiber: 1g
- Protein: 25g
Keywords: healthy tuna salad tuna salad with Greek yogurt high-protein lunch low-fat tuna salad no mayo tuna salad easy meal prep
Why Choose Healthy Tuna Salad?
Benefits of Eating Tuna for Weight Loss
Healthy tuna salad isn’t just a quick lunch fix—it’s a smart nutritional choice for those looking to lose weight without sacrificing flavor. A 3-ounce serving of water-packed albacore tuna contains around 100 calories and 20 grams of protein. That high-protein, low-calorie combo helps keep you fuller for longer and curbs mid-day cravings.
Swap out mayonnaise, which can add more than 1,400 calories per cup, with Greek yogurt, and you’ll drastically cut down on fat and calories while boosting gut-friendly probiotics. This makes healthy tuna salad ideal for low-carb, keto, and calorie-conscious diets.
Looking for more light and fresh lunch ideas? Check out our Quinoa Salad Recipe for a high-fiber, plant-powered option.
Nutritional Value of Tuna and Greek Yogurt-Based Salad
Mixing tuna with Greek yogurt creates a nutrient-rich dish that’s creamy, satisfying, and diet-friendly. Here’s a nutritional snapshot of one serving:
| Ingredient | Calories | Protein (g) | Fat (g) | Carbs (g) |
|---|---|---|---|---|
| Tuna (in water) | 100 | 20 | 1 | 0 |
| Non-fat Greek Yogurt | 90 | 15 | 0 | 5 |
| Celery & Red Onion | 15 | 0.5 | 0 | 3 |
| Lemon Juice & Dijon Mustard | 10 | 0 | 0 | 1 |
That’s roughly 215 calories and 35 grams of protein per serving—perfect for a clean, energizing lunch.
Don’t miss our easy, filling Healthy Pasta Recipe if you’re searching for low-calorie comfort food with serious flavor.
Ingredients for a Flavorful Yet Nutritious Tuna Salad
Best Tuna Type to Use: Albacore vs. Skipjack
Choosing the right tuna is key to making the perfect healthy tuna salad. Albacore tuna, also known as white tuna, has a firmer texture and a milder flavor—ideal for salads where chunkiness and structure matter. It’s meatier and blends well with creamy ingredients without falling apart.
On the other hand, Skipjack tuna, or light tuna, is softer, darker in color, and has a stronger flavor. It’s a good budget option but may be better suited for spreads or melts due to its flaky texture.
To get the best texture and cleanest flavor, opt for albacore tuna packed in water, not oil.
For another high-protein fish dish, try our popular Baked Salmon Recipe—it’s easy to make and packed with omega-3s.
Healthy Swaps: Using Greek Yogurt Instead of Mayonnaise
Traditional tuna salad is often loaded with mayo, which brings unnecessary fat and calories. Just two tablespoons of mayo can pack 200 calories and over 20 grams of fat. Replacing it with plain Greek yogurt not only saves calories but also delivers a protein boost and a creamy texture that rivals the original.
Add in Dijon mustard, fresh lemon juice, and chopped parsley to elevate the flavor while keeping it light. This swap transforms healthy tuna salad into a guilt-free, creamy delight.
Craving a sweet finish without the calories? Discover our Low-Calorie Desserts that pair perfectly with a light lunch.
How to Make Healthy Tuna Salad at Home
Step-by-Step Instructions
Making a healthy tuna salad is surprisingly simple and takes just a few minutes. Whether you’re prepping lunch for the day or planning meals ahead, this recipe delivers clean, wholesome flavor with minimal effort.
Here’s how to make it:
- Drain the Tuna: Use albacore tuna packed in water. Press out as much liquid as possible for better texture.
- Mix the Dressing: In a medium bowl, combine plain Greek yogurt, fresh lemon juice, Dijon mustard, chopped parsley, salt, and pepper. Stir until well blended.
- Add Crunch: Finely dice celery and red onion, then fold them into the dressing for that fresh crunch.
- Combine: Flake the drained tuna into the bowl and mix gently to coat without breaking it down too much.
- Chill or Serve: You can eat it right away, but letting it chill in the fridge for 20–30 minutes allows the flavors to come together beautifully.
Discover great meal-prep options like this in our Easy Overnight Oats—perfect for busy mornings.
Best Practices for Mixing and Storing
To get the best flavor and texture, use the freshest ingredients and follow these quick pro tips:
- Use cold tuna for a crisp, clean-tasting salad.
- Finely dice your veggies so they mix in easily and evenly.
- Avoid overmixing the tuna to maintain a chunkier bite.
- Let it rest in the fridge before serving to allow the flavors to marry.
When it comes to storage, this healthy tuna salad keeps well in an airtight container in the fridge for up to 3 days. It’s an excellent make-ahead option for work lunches or a high-protein snack.
Looking for more nutrient-dense snacks? Try our homemade Granola Bars for on-the-go energy.
Smart Add-Ins for Extra Nutrition & Texture
Fresh Veggies and Herbs to Elevate the Salad
A basic healthy tuna salad is delicious on its own—but adding fresh vegetables and herbs takes it to the next level nutritionally and flavor-wise. Crunchy and colorful mix-ins not only improve texture but also boost the vitamin and fiber content of your lunch.
Here are some tasty, low-calorie add-ins to consider:
- Cucumber: Adds a hydrating crunch and subtle sweetness.
- Cherry Tomatoes: Bring in freshness, juiciness, and a hint of acidity.
- Pickles or Capers: For briny, tangy bites that cut through the creaminess.
- Bell Peppers: Red or yellow peppers add color and a light sweetness.
- Fresh Dill or Cilantro: Excellent for adding a burst of herbal flavor.
By folding these ingredients into your healthy tuna salad, you add more fiber, volume, and micronutrients—all without adding much in the way of calories.
Don’t miss our Vegan Chili Recipe for another veggie-packed dish that’s bold, hearty, and satisfying.
Add-Ins for Protein Boost: Eggs, Chickpeas, Seeds
If you’re looking to bulk up your salad into a more substantial meal, protein-rich add-ons are the way to go. Here are some high-protein extras that pair perfectly with tuna:
- Boiled Eggs: Slice or chop and fold into the salad for a creamy texture and extra protein.
- Chickpeas: A plant-based protein that also adds fiber and a nutty flavor.
- Sunflower Seeds or Pumpkin Seeds: Great for crunch, minerals, and healthy fats.
- Edamame: A fun and colorful addition rich in plant protein and antioxidants.
Adding just 1 boiled egg or ½ cup of chickpeas can turn your tuna salad into a complete, macro-balanced lunch. It’s also an easy way to increase satiety and keep hunger away longer.
Looking for a creative breakfast to balance your day? Try our Kodiak Pancake Recipe packed with protein and made for meal preppers.
How to Serve Healthy Tuna Salad in Creative Ways
On a Bed of Greens, in a Sandwich, or in a Wrap
Healthy tuna salad is one of the most versatile meals you can make. You don’t have to settle for a boring lunch when you can serve this clean-eating favorite in creative, satisfying ways.
Start with the classic: serve it on a bed of fresh greens. Arugula, spinach, or romaine make a great base, adding crunch and nutrients without extra calories. This option is perfect for a low-carb lifestyle or anyone watching their intake.
If you’re craving something more filling, scoop your healthy tuna salad into a whole grain sandwich. Use sprouted bread for extra fiber or pita pockets to keep things neat. It’s an easy, high-protein option that feels like comfort food.
Want something portable? Try a wrap. Whole wheat or lettuce wraps turn this salad into a grab-and-go meal you can prep in minutes. It’s ideal for school lunches, road trips, or office days.
Looking for inspiration? Try our Avocado Toast Recipe—another nutrient-packed idea for quick, wholesome meals.
Low-Carb and Gluten-Free Serving Options
For those avoiding gluten or following a low-carb diet, there are still plenty of tasty ways to enjoy healthy tuna salad. Here are some simple, guilt-free alternatives:
- Cucumber Boats: Slice cucumbers lengthwise, scoop out the center, and stuff with tuna salad. Cool, crunchy, and refreshing.
- Bell Pepper Halves: A vibrant, crisp vehicle for your salad that adds sweetness and vitamin C.
- Lettuce Cups: Romaine or butter lettuce leaves work perfectly as taco-style holders.
- Stuffed Avocados: Halve an avocado and load the center with your salad. This combo brings fiber, healthy fats, and serious flavor.
These serving styles keep your lunch light, low-calorie, and satisfying, making it easier to stick to clean eating goals without getting bored.
Discover great ideas like these in our Gluten and Dairy Free Recipes—perfect for special diets without sacrificing taste.
Is Tuna Salad OK for Weight Loss?
Exploring Tuna’s Role in Weight Management
If you’re wondering whether healthy tuna salad fits into a weight loss plan, the answer is a strong yes. Tuna is naturally low in fat, low in calories, and packed with protein—all key elements of a weight-friendly meal. Just 3 ounces of canned tuna (in water) offer about 100 calories and 20 grams of lean protein, which helps with satiety and muscle preservation.
The secret, however, lies in how you make it. Traditional tuna salad with mayonnaise adds hundreds of unnecessary calories and unhealthy fats. That’s where healthy tuna salad comes in. By swapping mayo with Greek yogurt and tossing in fresh veggies like celery and red onion, you turn a classic lunch into a low-fat, nutrient-dense power meal.
Learn more about protein-powered lunches in our Chicken Biryani Recipe—an aromatic, satisfying dish that aligns with high-protein diets.
How to Keep Tuna Salad Diet-Friendly
To truly make healthy tuna salad work for weight loss, stick with water-packed tuna over oil-packed versions, and watch your mix-ins. Here are a few smart tips to keep your tuna salad light and lean:
- Use non-fat Greek yogurt instead of mayo
- Measure ingredients like mustard and lemon juice to avoid sugar overload
- Add fiber through chopped veggies like carrots, bell peppers, or kale
- Skip the bread and serve it over greens or in lettuce cups for a low-carb option
- Avoid high-fat extras like cheese or creamy dressings
The combination of protein and fiber in this dish helps curb cravings and stabilize blood sugar—key factors in sustainable weight loss. Best of all, it’s quick to make, easy to store, and fits into nearly every eating plan, from low-carb to Mediterranean.
Don’t miss our Healthy Banana Bread for a lightened-up treat to enjoy after your clean lunch.
Mayonnaise Alternatives for Healthy Tuna Salad
Greek Yogurt vs. Avocado vs. Hummus
The true game-changer in healthy tuna salad is swapping out mayonnaise. Traditional mayo may be creamy, but it’s also loaded with saturated fat and unnecessary calories. Luckily, there are smarter, tastier alternatives that keep the flavor without compromising your health goals.
Here are three of the most popular substitutes:
- Greek Yogurt: The gold standard for a creamy, protein-rich base. Non-fat Greek yogurt has zero fat, loads of probiotics, and adds a tangy bite that complements tuna perfectly.
- Avocado: Mashed avocado brings healthy fats, fiber, and potassium. It’s smooth, buttery, and ideal if you love a richer texture.
- Hummus: Chickpea-based and naturally creamy, hummus adds fiber, iron, and a savory twist. Try garlic or lemon-flavored hummus for an extra zing.
Each of these options gives your healthy tuna salad a unique spin while keeping it low in fat and full of nutrients.
Discover great ideas like this in our Chocolate Chia Pudding—a creamy dessert that proves healthy and indulgent can go hand in hand.
What’s the Best Substitute for Taste and Texture?
If you’re going for the best balance of nutrition and taste, plain Greek yogurt wins hands down. It provides the tang and thickness you expect from mayo, with way fewer calories. Plus, it blends well with Dijon mustard, lemon juice, and herbs like parsley or dill to create a flavorful, creamy dressing.
Here’s a quick comparison of calories per 2 tablespoons:
| Ingredient | Calories | Fat (g) | Protein (g) |
|---|---|---|---|
| Mayonnaise | 190 | 22 | 0 |
| Greek Yogurt | 35 | 0 | 5 |
| Mashed Avocado | 50 | 4.5 | 0.6 |
| Hummus | 70 | 5 | 2 |
Choosing any of these alternatives means your healthy tuna salad stays delicious while supporting your clean eating goals.
Need more healthy swaps? Check out our Sweet Potato Brownies for a dessert that feels like a cheat—but isn’t.
Celebrity Favorite – What Does Matthew McConaughey Put in His Tuna Salad?
Breaking Down His Viral Tuna Salad Recipe
Ever wonder what a Hollywood actor like Matthew McConaughey eats for lunch? Turns out, he’s a fan of—yes—healthy tuna salad. In a video that quickly went viral, McConaughey shared his go-to tuna salad mix, and surprisingly, it’s packed with clean, everyday ingredients.
His version includes:
- Canned tuna (in water, not oil)
- Chopped apple
- Pickles
- Red onion
- Jalapeños
- Dijon mustard
- Olive oil
- Salt and pepper
- And a little squeeze of lime
The mix of spicy, sweet, and tangy flavors makes this high-protein tuna dish stand out. No mayo in sight—just real, fresh, wholesome ingredients.
Looking for a sweet and spicy balance like this? Don’t miss our Churro Cheesecake Recipe—indulgent flavor with a light twist.
Can It Be Made Healthier?
McConaughey’s version is already cleaner than most, but there are a few simple ways to make his recipe even more in line with a healthy tuna salad approach:
- Swap olive oil for Greek yogurt to cut down on fat while keeping it creamy
- Use less pickle juice or go low-sodium for heart health
- Add leafy greens like arugula or spinach to increase fiber and volume
- Use avocado instead of oil for healthy fats and creaminess
This spin makes it lighter, higher in protein, and perfect for lunch, post-workout fuel, or even a snack. If a Hollywood star can keep it real and nutritious, so can you.
For another clean and creative dish, check out our Gluten and Dairy-Free Recipes—great for sensitive stomachs and healthy lifestyles.
Healthy Tuna Salad Tips and Customizations
Common Mistakes to Avoid
Even though healthy tuna salad is simple to make, a few common mistakes can hold it back from being your go-to clean lunch. Here’s how to make sure your salad is always fresh, flavorful, and diet-friendly:
- Overmixing the tuna: This breaks it down into mush. Keep some chunks intact for better texture.
- Using oil-packed tuna: Stick with water-packed tuna to avoid unnecessary fat and calories.
- Too much dressing: Even healthy ingredients like Greek yogurt can overload the salad if you go overboard. Measure as you go.
- Skipping acid: Lemon juice or lime adds brightness and balance—don’t forget it!
- Adding too much salt: Many ingredients like mustard and pickles already add sodium. Taste before you salt.
Avoiding these small missteps ensures your healthy tuna salad stays light, tasty, and energizing.
Need a light but flavorful snack between meals? Try our Easy Homemade Brownies made with better-for-you ingredients.
Flavor Variations from Different Cultures
One of the best things about healthy tuna salad is how easy it is to customize. Whether you want a bold twist or a new spin on an old favorite, try these global-inspired ideas:
- Mediterranean: Add Kalamata olives, chopped cucumbers, red bell peppers, and a sprinkle of feta. Use lemon and oregano for extra flavor.
- Mexican: Mix in corn, jalapeños, black beans, and avocado. Swap Dijon for lime juice and a dash of cumin.
- Asian: Use sesame oil instead of mustard, and toss in shredded carrots, cabbage, and green onions. Add a splash of rice vinegar.
- Italian: Try sun-dried tomatoes, basil, and roasted red peppers. A spoon of pesto in place of mustard adds a punch.
These flavor twists turn a basic healthy tuna salad into something new and crave-worthy—without sacrificing nutrition or simplicity.
Want more customizable, diet-friendly meals? Don’t miss our Vegan Chili Recipe—hearty, healthy, and bursting with flavor.
Conclusion: Why This Healthy Tuna Salad Should Be Your Go-To Meal
In just minutes, you can whip up a clean, energizing, and filling healthy tuna salad that fits into any lifestyle—from low-carb to Mediterranean to gluten-free. By using smart swaps like Greek yogurt and loading up on veggies, you transform a heavy classic into a light, protein-packed favorite. Whether you serve it over greens, in a wrap, or just by the spoonful, this dish proves eating healthy doesn’t mean sacrificing flavor.
Want to pair your lunch with something sweet but guilt-free? Don’t miss our Healthy Pumpkin Bread—soft, spiced, and made for clean eating.
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Frequently Asked Questions About Healthy Tuna Salad
Is tuna salad OK for weight loss?
Absolutely—healthy tuna salad is one of the best meals for weight loss. It’s low in calories, high in protein, and keeps you full longer, helping to prevent mindless snacking. The key is in how you make it. Swap out mayonnaise for Greek yogurt and add fresh, crunchy vegetables to create a low-fat, nutrient-dense lunch that supports your goals.
What is a healthy substitute for mayonnaise in tuna?
The best substitute for mayo in healthy tuna salad is plain Greek yogurt. It’s creamy, tangy, and packed with protein without the added fat or calories. Other great alternatives include mashed avocado, hummus, or light sour cream—all of which bring flavor and texture without compromising nutrition.
What is the healthiest way to eat canned tuna?
The healthiest way to enjoy canned tuna is in a simple, homemade healthy tuna salad. Use water-packed tuna, mix it with Greek yogurt, Dijon mustard, and chopped veggies. This method keeps the calories low, avoids added oils, and increases your intake of fiber, vitamins, and lean protein.
What does Matthew McConaughey put in his tuna salad?
Matthew McConaughey’s go-to tuna salad recipe includes canned tuna, chopped apples, pickles, jalapeños, red onions, Dijon mustard, olive oil, lime juice, salt, and pepper. While it’s flavorful, you can easily make it more like a classic healthy tuna salad by swapping olive oil for Greek yogurt and serving it with greens or in lettuce wraps.
