This healthy tuna salad with Greek yogurt is creamy and protein-packed—perfect for quick lunches, meal prep, or a light dinner.
For more high-protein salads, check out our Italian tuna salad, three bean salad with tuna, Mediterranean chopped salad, and dense bean salad.
A Creamy, Light, and Protein-Packed Lunch You’ll Love
Louise and I love creating lighter versions of classic comfort foods, and this tuna salad with Greek yogurt is one of our favorites. Instead of heavy mayo, creamy Greek yogurt makes it leaner, high in protein, and full of flavor 🥗.
The result? A healthy tuna salad recipe that’s just as satisfying, but with less saturated fat. It’s the kind of dish you can whip up in minutes for a quick and healthy tuna lunch—whether you’re packing it for work, scooping it over greens, or tucking it into a sandwich 🥪.
Fresh herbs, lemon, and crunchy veggies keep every bite bright and refreshing, while the Greek yogurt gives it that indulgent creaminess you crave.
Simple, nourishing, and versatile, this is a recipe you’ll keep coming back to again and again ❤️.
Nico Pallotta
Ingredients
For quantities, see recipe card at the bottom of the page.
- Tuna: Canned or jarred tuna packed in water keeps it lighter, but tuna in olive oil adds extra flavor. Swap with canned salmon or shredded chicken if you want a twist on a quick and healthy tuna lunch.
- Greek Yogurt: Full-fat Greek yogurt makes the salad creamy with less saturated fat than mayo. For dairy-free, try non-dairy yogurt. This is the secret to a tuna salad without mayo that still tastes indulgent.
- Celery: Adds crunch and freshness. Sub cucumber, fennel, or even diced apple for a crisp bite.
- Green Onion: Sharp flavor that balances the richness. Other options include red onion, shallots, or chives.
- Mustard: Dijon is classic, but yellow mustard or spicy brown mustard bring new dimensions of flavor.
- Parsley or Dill: Herbs brighten everything up. Swap with basil, tarragon, or cilantro for a fresh spin on a Mediterranean tuna salad.
- Lemon: Fresh lemon juice cut through the creaminess. Sub with lime for tang or white wine vinegar for acidity.
- Capers or Pickles: Add a salty, briny kick. Sub with green olives or chopped banana peppers.
How to Make a Healthy Tuna Salad
Prep the Ingredients
Drain the tuna and place it in a large mixing bowl. Add the Greek yogurt, diced celery, onion, mustard, fresh herbs, lemon juice, chopped pickles, plus a pinch of salt and black pepper. Everything should be ready in the bowl before mixing—this makes the process quick and easy.
Mix Until Creamy
Use a fork or spoon to combine everything until the tuna breaks apart and the yogurt coats the mixture. The Greek yogurt makes this taste just as creamy as traditional recipes but much lighter—perfect for anyone who wants a healthy tuna salad recipe without the heaviness of mayo.
Taste, Adjust, Serve
Before serving, give it a taste. If you like more zing, add an extra squeeze of lemon. For extra crunch, stir in more celery or a few diced pickles. For serving:
- Spoon it on whole-grain toast or sourdough for a quick open-faced sandwich.
- Use it to stuff a baked or microwaved sweet potato.
- Wrap it in lettuce leaves or collard greens for a low-carb option.
- Toss it with cooked pasta for a speedy tuna pasta salad.
- Stuff it inside pita bread with cucumber and tomato for a Mediterranean-style lunch.
- Add a scoop to a bed of mixed greens for a filling, protein-packed salad bowl.
Tips
- Drain the tuna well: Too much liquid will water down the dressing. A dry base makes for a perfectly creamy easy tuna salad recipe.
- Use full-fat Greek yogurt: It gives the richest texture and best flavor while still keeping this a low fat tuna salad.
- Chop veggies finely: Small, even pieces of celery, onion, or pickles give you the perfect bite every time.
- Balance the flavors: Taste as you go—if it’s too tangy, add a drizzle of olive oil; if it feels heavy, a splash of lemon juice will brighten it.
- Don’t skip the herbs: Fresh parsley, dill, or basil lift the flavors and make the salad taste fresh instead of flat.
- Mix gently: Stir with a fork instead of smashing—it keeps the tuna flaky and appetizing.
- Let it chill: A short rest in the fridge (about 20–30 minutes) lets flavors come together, making your creamy tuna salad without mayonnaise even better.
- Make it your own: Add extras like diced apples for sweetness, olives for a Mediterranean touch, or avocado for extra creaminess.
Frequently Asked Questions
Yes, but it will be thinner. Greek yogurt gives a creamier texture and more protein.
It keeps well for 2-3 days in an airtight container. Perfect if you want a lunch meal prep tuna salad ready to go.
Try chickpeas, boiled eggs, or whole grains like quinoa. These extras boost it into a true Mediterranean tuna salad.
It’s not ideal—yogurt tends to separate once thawed. Best to enjoy fresh or refrigerated.
Tuna packed in water keeps it lighter, but tuna in olive oil adds extra flavor.
More Easy Tuna Recipes
- Tuna patties
- Italian tuna pasta (Nico's favorite)
- Tuna zucchini boats
- Tuna pasta salad
- Bean salad with tuna
- Tuna stuffed peppers
- Tuna steak
- Italian potato salad
Tried this tuna salad recipe? We'd love to hear what you think! Leave a 🌟 star rating and drop a comment below—we read every single one. 💬💛
Recipe
Greek Yogurt Tuna Salad
Video
Ingredients
- 2 cans tuna about 10 oz / 280 g — tastier if in olive oil, leaner if in water
- 1 cup Greek yogurt full-fat
- 1 stalk celery diced
- 3 tablespoons parsley or dill
- 2 tablespoons green onion chopped
- 1 tablespoon mustard
- 1 tablespoons lemon or more to taste
- 1 tablespoons pickles or capers, chopped
- ½ teaspoon salt and black pepper to taste
Instructions
- Prep Ingredients: To a mixing bowl, add 2 cans tuna (drained), 1 cup Greek yogurt, 1 stalk celery (diced), 2 tablespoons green onion, 1 tablespoon mustard, 3 tablespoons parsley, 1 tablespoons lemon, 1 tablespoons pickles, ½ teaspoon salt to taste.
- Combine: Use a fork or spoon to combine everything until the tuna breaks apart and the yogurt coats the mixture.
- Taste and Serve: Before serving, give it a taste. If you like more zing, add an extra squeeze of lemon. For extra crunch, stir in more celery or a few diced pickles.
Notes
- Tuna – Use canned or jarred in water for lighter flavor, or olive oil-packed for richness. Swap with salmon or shredded chicken.
- Greek Yogurt – Full-fat keeps it creamy with less fat than mayo.
- Celery – Adds crunch. Replace with cucumber, fennel, or diced apple for a crisp, fresh bite.
- Green Onion – Brings sharpness. Sub shallots, red onion, or chives.
- Mustard – Dijon is classic. Switch it up with yellow mustard or spicy brown mustard for variety.
- Parsley or Dill – Fresh herbs lift the flavor. Try basil, tarragon, or cilantro for a Mediterranean twist.
- Lemon juice– to keep it bright. Sub lime or white wine vinegar for tangy acidity.
- Capers or Pickles – Salty and briny. Replace with green olives or banana peppers for a different kick.
- Drain well – No one likes watery salad; a dry base makes it perfectly creamy.
- Choose full-fat Greek yogurt — it gives the richest flavor while still keeping this a low fat tuna salad.
- Dice it small – Finely chopped celery, onion, and pickles mean the perfect bite every time.
- Taste as you go – Olive oil softens tang, lemon juice brightens if it feels heavy.
- Fresh herbs = fresh flavor – Parsley, dill, or basil keep the salad vibrant and never flat.
- Mix with care – Use a fork to stir gently so the tuna stays flaky and appetizing.
- Let it rest – A quick chill in the fridge makes your creamy tuna salad without mayonnaise taste even better.
- Customize it – Apples for sweetness, olives for Mediterranean flair, or avocado for extra creaminess.
Claire says
Very tasty and I didn’t miss the mayonnaise at all.
Louise Vestergaard says
Love hearing that, Claire — Greek yogurt is amazing. Thanks for giving the recipe a try. Kindest,
Louise
Marie Gauthier says
Easy to make, healthy ingredients, flexible with ingredients--sub apples for celery, dill for parsley, add olives. I've made this for lunch, had enough for several days. Thanks!
Aurelia says
This salad is delicious. Thank you.
Louise Vestergaard says
Fantastic, Aurelia! I'm so happy that you enjoyed it 🥳.