This healthy tuna salad is a light and refreshing take on a classic, perfect for a quick lunch or a protein-packed snack. It’s packed with flavor from dill pickles, red onion, and garlic, and made creamy with Greek yogurt and avocado oil mayo. This recipe is simple, fast, and a great way to incorporate more protein into your diet.
Why You’ll Love This Recipe
- Light and Healthy: Made with Greek yogurt and avocado oil mayo, it’s a lighter alternative to traditional tuna salads.
- Quick and Easy: Ready in just 15 minutes, perfect for busy days.
- Flavorful: The combination of dill pickles, red onion, and garlic creates a delicious and satisfying taste.
- Versatile: Enjoy it in a sandwich, on lettuce, or with crackers.
Ingredients
- Canned Tuna (Packed in Water): Lean protein base.
- Dill Pickles (Diced): Adds a tangy crunch.
- Celery Rib (Diced): Provides a refreshing crunch.
- Red Onion (Minced): Adds a sharp, tangy flavor.
- Garlic Clove (Grated): Provides a savory depth.
- Lemon Juice or Vinegar: Adds a touch of acidity.
- Salt and Ground Black Pepper: To season to taste.
- Plain Greek Yogurt (2%+ Fat): Adds creaminess without excessive calories.
- Avocado Oil Mayo: A healthier mayo option.
Variations
Here are some ways to customize your tuna salad:
- Herb Additions: Add chopped fresh dill, parsley, or chives.
- Spice it up: add a pinch of cayenne pepper, or a few dashes of hot sauce.
- Vegetable Variety: Add diced bell peppers, cucumbers, or carrots.
- Mustard Boost: Add a teaspoon of Dijon mustard for extra tang.
- Avocado Addition: Add diced avocado for extra creaminess and healthy fats.
Note: You’ll find the complete list of ingredients, along with their exact measurements, in the printable recipe card at the bottom of this post.
How to Make Healthy Tuna Salad
Step 1: Drain and Flake Tuna
- Drain the canned tuna well, pressing hard onto the lid to remove excess water.
- Transfer the tuna to a large bowl and separate it into flakes with a fork.
Step 2: Combine Ingredients
- Add the diced pickles, diced celery, minced red onion, grated garlic, lemon juice (or vinegar), salt, pepper, Greek yogurt, and mayo to the bowl.
- Stir well with a fork to combine all ingredients thoroughly.
Step 3: Chill and Serve
- Refrigerate the tuna salad for at least 30 minutes to allow the flavors to meld and for it to chill.
- Serve cold in a sandwich, on lettuce leaves, or with crackers.
Pro Tips for Making the Recipe
- Drain Tuna Well: Ensure the tuna is thoroughly drained to prevent a watery salad.
- Use Full-Fat Greek Yogurt: For the creamiest texture and best flavor.
- Adjust Seasoning: Taste and adjust the salt and pepper to your preference.
- Make Ahead: Tuna salad tastes best cold, so making it ahead of time is ideal.
How to Serve
This tuna salad is perfect for:
- Lunch: In a sandwich, wrap, or on a bed of lettuce.
- Snack: With crackers, vegetable sticks, or cucumber slices.
- Picnics: A portable and delicious option for outdoor gatherings.
- Meal Prep: Prepare a batch and enjoy healthy meals throughout the week.
Make Ahead and Storage
Storing Leftovers
- Refrigerate leftover tuna salad in an airtight container for up to 5 days.
FAQs
1. Can I use albacore tuna?
- Yes, you can use albacore tuna. It has a milder flavor and firmer texture compared to light tuna.
2. Can I make this without mayo?
- Yes, you can omit the mayo and use all Greek yogurt for a lighter version.
3. Can I use a different type of vinegar?
- Yes, apple cider vinegar or white wine vinegar are good alternatives to lemon juice or regular vinegar.
4. What type of tuna is best?
- Light tuna packed in water is a good choice for a healthy and affordable option.
Conclusion
This healthy tuna salad is a versatile and delicious recipe that you can easily customize to your liking. Enjoy it as a light and refreshing meal that’s both nutritious and satisfying.
Print
Healthy Tuna Salad Recipe
- Prep Time: 15 minutes
- Total Time: 15 minutes
- Yield: 10 servings 1x
- Category: Salad
- Method: No-cook
Description
This Healthy Tuna Salad is a light and nutritious twist on the classic, using Greek yogurt and avocado oil mayo for a creamy and flavorful experience. Packed with protein and fresh ingredients, it’s perfect for sandwiches, salads, or a quick snack.
Ingredients
Scale
- 4 x 6 ounce cans 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 tablespoon lemon juice or vinegar
- 1/4 teaspoon salt
- 1/4 teaspoon ground black pepper
- 3/4 cup plain Greek yogurt (2%+ fat)
- 1/4 cup mayonnaise (I use avocado oil mayo)
Instructions
- Drain Tuna: Drain the tuna cans well. Press hard onto the lid while draining to remove as much water as possible.
- Flake Tuna: Transfer the drained tuna to a large bowl and separate it into flakes with a fork.
- Combine Ingredients: Add diced pickles, celery, minced red onion, grated garlic, lemon juice or vinegar, salt, pepper, Greek yogurt, and mayo to the bowl.
- Mix and Chill: Stir well with a fork until all ingredients are combined. Refrigerate before serving.
- Serve: Serve cold in a sandwich or over lettuce leaves.
Notes
- Make Ahead: Tuna salad tastes best cold. Refrigerate for at least 30 minutes before serving for optimal flavor.
- Store: Refrigerate tightly covered for up to 5 days.
- Canned Tuna: Use canned light tuna packed in water. Albacore tuna has a milder “fishy” taste and a firmer texture, while light tuna has a stronger flavor. Chunky tuna is often more cost-effective.
- Mayo and Yogurt: Avocado oil mayo and Greek yogurt with at least 2% fat provide the best flavor and texture. Mayo can be omitted if preferred
Nutrition
- Serving Size: 1 serving
- Calories: 110kcal
- Sugar: 1g
- Sodium: 384 mg
- Fat: 5g
- Saturated Fat: 1g
- Carbohydrates: 2g
- Fiber: 1g
- Protein: 15g
- Cholesterol: 28mg
