I used to think healthy tuna salad meant eating straight from the can over the sink like a sad sitcom character.
But then I threw together this low-calorie tuna salad—no mayo, no nonsense, just crisp veggies, Greek yogurt, and a whole lot of flavor.
It started as a “whatever’s in the fridge” lunch and turned into my favorite tuna salad recipe healthy no mayo style.
It’s light, satisfying, and honestly makes those store-bought versions taste like regret in a plastic tub.
Low Cal Tuna Salad
EQUIPMENT (PAID LINKS)
- Mixing spoon
Ingredients
- 2 5-ounce cans tuna in water, drained
- 1 tablespoon mustard yellow, Dijon, or whole grain
- 2 tablespoons mayonnaise
- 1/4 cup plain Greek yogurt
- 2 tablespoons dill pickles minced
- 2 ribs celery diced
- 1/4 cup red onion diced
- 1 tablespoon lemon juice from 1/2 large lemon
- 1 tablespoon fresh parsley chopped
- 2 teaspoons fresh dill chopped
- Salt and pepper to taste
Instructions
- Prep the Ingredients: Dice the celery and red onion. Mince the pickles. Chop the parsley and dill. Squeeze the lemon for juice.2 tablespoons dill pickles, 2 ribs celery, 1/4 cup red onion, 1 tablespoon fresh parsley, 2 teaspoons fresh dill, 1 tablespoon lemon juice
- Combine Everything: In a large bowl, add the tuna, mustard, mayo, Greek yogurt, pickles, celery, red onion, lemon juice, parsley, and dill.2 5-ounce cans tuna in water, drained, 1 tablespoon mustard, 2 tablespoons mayonnaise, 1/4 cup plain Greek yogurt
- Mix and Season: Stir everything together until well combined. Add salt and pepper to taste.Salt and pepper to taste
- Serve and Enjoy: Serve it on toasted bread, stuff it in a lettuce wrap, or scoop it over salad greens or avocado.
Low Cal Tuna Salad Tips (aka How Not to Ruin It Like I Did the First Time)
You’d think tuna salad is foolproof. I did too—until I ended up with a bowl of fishy paste that made my cat walk away. So here’s the real-deal advice, straight from someone who has made every mistake so you don’t have to.
🐟 Not All Tuna Is Created Equal
Get the solid white tuna in water, not that flaky mush pretending to be fish. If you can actually see chunks, you’re winning. And yes, drain it like your reputation depends on it.
🥄 Greek Yogurt… But Make It Work
Plain Greek yogurt is the health hero here, but if you use the super runny kind, your salad will cry. Stick with 2% or full-fat. This isn’t the moment to be too virtuous.
🧂 Salt at the End, Always
Canned tuna is salty. Pickles? Salty. If you salt too early, you’ll wonder why your mouth feels like a pretzel. Taste after mixing. Trust.
🥒 Crunch = Joy
Celery and red onion are non-negotiable. Want bonus points? Throw in chopped cucumber or shredded cabbage for that extra-crisp magic. No one ever said, “Wow, this tuna salad is too crunchy.”
💡 No Pickles? No Problem
Out of pickles? Use a splash of pickle juice, or swap in capers or green olives. You’re not married to dill (unless you are, in which case… congrats?).
🥑 Feeling Fancy? Avocado Time.
Skip the bread and spoon this right into half an avocado. It’s a low-carb power move that screams “I have my life together” even if you totally don’t.
🔥 The Melt Upgrade
Throw it on toast, top with cheese, broil it until bubbly. Congratulations—you’ve just made a low calorie tuna melt that feels way fancier than it should.
📦 Meal Prep Truth Bomb
It lasts 2–3 days in the fridge max. After that, it starts smelling like regret. Keep it in an airtight container and give it a stir before serving.
