Healthy Tuna Salad without Mayo

Why You’ll Love This Recipe

• High in protein and low in calories.
• Uses Greek yogurt instead of mayo for a creamy, tangy flavor.
• Quick and easy—ready in less than 10 minutes.
• Great for sandwiches, wraps, or served over greens.
• Fresh, vibrant, and full of texture.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Canned tuna (drained)
• Plain Greek yogurt
• Dijon mustard
• Lemon juice
• Celery (chopped)
• Red onion (finely chopped)
• Cucumber (diced, optional)
• Fresh parsley or dill (chopped)
• Salt and black pepper
• Olive oil (optional, for richness)

Directions

1. Prepare ingredients. Drain the canned tuna well and place it in a medium bowl. Use a fork to flake it apart.
2. Mix dressing. Add Greek yogurt, Dijon mustard, lemon juice, salt, and pepper. Stir until smooth and creamy.
3. Add veggies. Mix in chopped celery, red onion, cucumber, and herbs. Stir until well combined.
4. Adjust flavor. Taste and add more lemon juice, salt, or pepper as needed. For extra richness, drizzle with a bit of olive oil.
5. Serve. Enjoy on whole grain bread, in lettuce wraps, or over a bed of greens.

Servings and timing

Serves: 2–3 people
Preparation time: 10 minutes
Cooking time: 0 minutes
Total time: 10 minutes

Variations

• Avocado Tuna Salad: Replace yogurt with mashed avocado for a creamy, heart-healthy version.
• Mediterranean Style: Add chopped olives, cherry tomatoes, and crumbled feta.
• Spicy Tuna Salad: Mix in a pinch of cayenne or a few dashes of hot sauce.
• Asian-Inspired: Add sesame oil, soy sauce, and sliced green onions.
• Crunch Boost: Include diced apple or shredded carrots for extra texture and sweetness.

Storage/Reheating

Store tuna salad in an airtight container in the refrigerator for up to 3 days. Stir before serving to refresh the texture. This dish is best enjoyed cold or at room temperature—no reheating needed.

FAQs

Can I make this with fresh tuna instead of canned?

Yes, just cook and flake the tuna beforehand. Grilled or baked fresh tuna adds a wonderful flavor.

What can I use instead of Greek yogurt?

Try mashed avocado, hummus, or a mix of cottage cheese blended smooth.

Is this tuna salad gluten-free?

Yes, it’s naturally gluten-free. Just serve it with gluten-free bread or lettuce wraps if desired.

Can I make it dairy-free?

Yes, substitute dairy-free yogurt made from almond, coconut, or soy milk.

What’s the best type of tuna to use?

Chunk light or solid albacore tuna packed in water works best for this recipe.

How do I make it creamier?

Add a little extra Greek yogurt or a drizzle of olive oil until you reach your desired consistency.

Can I make this ahead of time?

Absolutely. It’s great for meal prep—just store it in the fridge and give it a quick stir before serving.

How long does it last in the fridge?

It keeps well for up to 3 days in an airtight container.

What can I serve it with?

Serve it in a sandwich, with crackers, in lettuce cups, or over a salad.

Can I freeze tuna salad?

Freezing isn’t recommended since the yogurt and veggies lose texture after thawing.

Conclusion

Healthy Tuna Salad without Mayo is a light, refreshing twist on a classic favorite. With protein-rich tuna, creamy Greek yogurt, and crunchy vegetables, it’s both nourishing and satisfying. Whether you enjoy it as a sandwich filling, a wrap, or a quick snack, this simple, wholesome recipe is proof that healthy eating can be delicious and effortless.

Healthy Tuna Salad without Mayo

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Healthy Tuna Salad without Mayo is a creamy, protein-rich dish made with Greek yogurt instead of mayonnaise. Fresh, tangy, and full of crunch from celery, onion, and cucumber, it’s the perfect light meal for sandwiches, wraps, or salads—ready in just 10 minutes.

• Author: Laura
• Prep Time: 10 minutes
• Cook Time: 0 minutes
• Total Time: 10 minutes
• Yield: 2–3 servings
• Category: Salad
• Method: No-Cook
• Cuisine: American
• Diet: Low Fat

Ingredients

• 2 cans tuna (drained)
• 1/3 cup plain Greek yogurt
• 1 tsp Dijon mustard
• 1 tbsp lemon juice
• 1 celery stalk, chopped
• 2 tbsp red onion, finely chopped
• 1/4 cup cucumber, diced (optional)
• 1 tbsp fresh parsley or dill, chopped
• Salt and black pepper, to taste
• 1 tsp olive oil (optional, for richness)

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Instructions

1. Drain the tuna well and flake it with a fork in a medium mixing bowl.
2. Add Greek yogurt, Dijon mustard, lemon juice, salt, and pepper. Mix until creamy and smooth.
3. Stir in chopped celery, red onion, cucumber, and herbs until evenly combined.
4. Taste and adjust with more lemon juice, salt, or pepper if needed. Drizzle olive oil for extra creaminess, if desired.
5. Serve chilled on whole grain bread, in lettuce wraps, or over a bed of greens.

Notes

• Use solid albacore or chunk light tuna packed in water for best texture.
• Adjust the yogurt amount for a creamier or thicker consistency.
• For added crunch, mix in diced apple or shredded carrots.
• Great for meal prep—stays fresh for up to 3 days in the fridge.
• Serve cold; avoid freezing as texture changes after thawing.

Nutrition

• Serving Size: 1 cup
• Calories: 180
• Sugar: 2g
• Sodium: 320mg
• Fat: 6g
• Saturated Fat: 1g
• Unsaturated Fat: 4g
• Trans Fat: 0g
• Carbohydrates: 4g
• Fiber: 1g
• Protein: 28g
• Cholesterol: 45mg