Looking for a quick, satisfying, and protein-packed meal? This healthy tuna salad recipe is the perfect balance of nutrition and taste. Made with flaky tuna, crisp vegetables, and a light, tangy dressing, it’s ideal for anyone craving something fresh and filling without the extra calories. Whether you’re meal prepping for the week or whipping up a fast lunch, this tuna salad offers a delicious way to stay healthy and energized.
Ingredients
- 2 cans (5 oz each) tuna in water, drained
- 1/4 cup plain Greek yogurt (or light mayonnaise)
- 1 tbsp Dijon mustard
- 1 stalk celery, finely chopped
- 1/4 red onion, finely diced
- 1/2 cucumber, diced
- 1/4 cup diced bell pepper (any color)
- 1 tbsp lemon juice (freshly squeezed)
- 1 tbsp olive oil
- Salt and black pepper to taste
- 1 tbsp chopped parsley or dill (optional)
- Optional add-ins: chopped boiled egg, avocado, sweet corn, or pickles
Step-by-Step Instructions
- Prepare the Tuna: Drain the canned tuna well and flake it into a large mixing bowl using a fork.
- Mix the Base: Add Greek yogurt, Dijon mustard, olive oil, and lemon juice. Stir to combine until creamy.
- Add the Veggies: Fold in the celery, red onion, cucumber, and bell pepper. Mix thoroughly.
- Season: Add salt, pepper, and herbs (if using). Taste and adjust seasoning as needed.
- Chill & Serve: Cover and refrigerate for at least 30 minutes to let the flavors meld together.
- Enjoy: Serve on whole-grain bread, lettuce wraps, or over a bed of greens for a healthy meal.
Nutrition Facts (Per Serving)
| Nutrient | Amount |
| Calories | 220 kcal |
| Protein | 26 g |
| Carbohydrates | 6 g |
| Fat | 9 g |
| Fiber | 2 g |
Tips & Variations
- Make it Creamier: Swap half the yogurt for mashed avocado for extra creaminess and healthy fats.
- Add Crunch: Toss in diced apples, sunflower seeds, or nuts for texture.
- Go Spicy: Mix in a dash of sriracha, chili flakes, or jalapeño for a spicy kick.
- Low-Carb Version: Serve it in lettuce cups instead of bread.
- Meal Prep Tip: Store in an airtight container in the fridge for up to 3 days. Stir before serving.
Serving Suggestions
- As a Sandwich: Layer on whole-grain bread with lettuce and tomato.
- In Lettuce Wraps: Use romaine or butter lettuce for a low-carb option.
- With Crackers: Perfect as a protein-packed snack or appetizer.
- Over Greens: Serve over spinach, arugula, or mixed greens for a hearty salad bowl.
- In a Wrap: Roll it in a whole-wheat tortilla with avocado slices.
FAQs
1. Can I make this tuna salad ahead of time?
Yes! This salad keeps well for up to 3 days in the fridge. Store it in an airtight container and stir before serving.
2. What type of tuna works best?
Use tuna packed in water for a leaner option. Chunk light or albacore tuna both work great for this recipe.
3. Can I replace Greek yogurt with mayo?
Absolutely. For a richer flavor, substitute part or all of the yogurt with light mayonnaise.
4. Is this recipe keto-friendly?
Yes — just skip the bread or crackers and serve it in lettuce cups or on a salad.
Conclusion
This healthy tuna salad recipe is the perfect blend of flavor, convenience, and nutrition. With lean protein, crunchy vegetables, and a light dressing, it’s a go-to meal for busy days. Customize it with your favorite add-ins and enjoy it your way — as a sandwich, wrap, or salad bowl. Quick, healthy, and delicious — you’ll love making it again and again!
