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.

Healthy Tuna Salad – The Best Low-Calorie Lunch Option 2025

Name: Healthy Tuna Salad (No Mayo)
Prep time: 10 min
Total time: 10 min
Cuisine: American
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

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

Scale

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