10-Minute Healthy Tuna Salad Recipe with Greek Yogurt

Name: 10-Minute Healthy Tuna Salad Recipe with Greek Yogurt
Prep time: 10 min
Total time: 10 min
Cuisine: American
Ingredients: 2 7-oz cans of white albacore tuna (or 3 5-oz cans); 1/3 cup plain Greek yogurt, 5% milk fat; 1 tbsp Dijon mustard; 2 petite dill pickles, finely diced (or 1 dill pickle spear, or 2 cornichons); 1 tbsp fresh dill, finely chopped; Pinch of kosher salt

posted by Alex Aldeborgh, RD on Aug 21, 2023 1 comment »

Jump to Recipe·★★★★★5 from 1 review

This tuna salad recipe is an easy healthy lunch idea to make a sandwich, wrap, or put on top of a salad! Prepped in just 10 minutes, tuna salad with Greek yogurt is packed with high quality protein. Greek yogurt is a healthy substitute for mayonnaise in this recipe, and keeps the tuna moist and flavorful.

tuna salad with lettuce on sliced bread, on a white plate

As a Registered Dietitian, canned tuna is a staple in my pantry. It’s an affordable and widely available source of high-quality protein.

A 6.5 oz can of tuna packed in water provides 32 grams of protein!

Traditional tuna salad is made with mayonnaise. I make it more nutrient-dense by using Greek yogurt instead, which has significantly less fat and calories than mayonnaise.

I also use Greek yogurt as a substitute for mayonnaise in my healthier egg salad recipe!

Greek yogurt is similar in texture to mayonnaise, and makes for a moist and creamy tuna salad. Paired with Dijon mustard, finely chopped dill & dill pickle, you’ll love the flavor of this healthy tuna salad!

Put tuna salad on a sandwich, in a wrap, or on top of a salad for a protein-rich, quick & easy lunch.

This 6-ingredient recipe is pescatarian, gluten free, nut free, and soy free. It makes 3-4 servings.

tuna salad with greek yogurt ingredients measured out on a white tiled backdrop

Ingredients in healthy tuna salad

Everything you need to make this recipe, below:

Canned tuna: Choose tuna packed in water for this recipe (instead of tuna packed in oil), since you’ll be mixing it with other ingredients. I like to use white albacore tuna because it has a mild flavor and large pieces of fish.
Plain Greek yogurt: Use any fat content of yogurt you like, but my preference is 5% full fat or 2% reduced fat for this recipe. A bit of fat in the Greek yogurt makes it richer, creamier, and less tangy than nonfat.
Dijon mustard: Dijon mustard adds a bit of bite and spice to the tuna salad.
Dill pickles: Finely diced dill pickles add such a great flavor and crunchy texture! I used petite dill pickles – you could also use cornichons or just regular dill pickle spears.
Dill: This fresh herb makes this tuna salad recipe feel super fresh. You can use another fresh herb you have on hand, such as parsley.
Kosher salt: A pinch of salt rounds out this dish and enhances all the flavors.

Kitchen equipment needed

To make this recipe, you need:

Can opener
Chef’s knife, 6 or 8 inch
Medium mixing bowl
Spoon for mixing
Measuring cups
Measuring spoons

Step-by-step instructions

chopped pickle on a blue cutting board with a small dish or pickles — 1. Finely dice the dill pickle and finely chop the fresh dill.

Drained tuna flaked with a fork in a glass bowl — 2. Drain cans of tuna and flake with a fork in a medium mixing bowl.

tuna salad ingredients in a glass mixing bowl before getting mixed together — 3. Add Greek yogurt, Dijon mustard, diced pickle, chopped dill, and salt to the flaked tuna.

tuna salad in a glass bowl — 4. Thoroughly mix everything together into the tuna.

How to serve tuna salad

You can enjoy tuna salad in many ways!

Sandwich or wrap
On top of a salad
With crudites and crackers
Inside crunchy romaine or butter lettuce for lettuce wraps

Storage

You can prepare tuna salad up to three days in advance.

Store it in a tupperware or airtight container. Give it a stir before serving once you remove it from the fridge.

Can you freeze tuna salad? I do not recommend freezing tuna salad. It’s a high moisture food, so the water may separate when frozen, altering the texture.

Canned tuna nutrition benefits

Canned tuna is a highly nutritious and affordable food. It’s low in saturated fat and high in protein. A 6.5 ounce can of water-packed tuna provides:

32 grams of protein
2 mcg vitamin D (10% of your daily needs)
2.8 mg iron (16% of your daily needs)
4.29 mcg vitamin B12 (179% of your daily needs)
16.6 mg niacin (104% of your daily needs)
0.534 mg vitamin B6 (31% of your daily needs)
113.23 mcg selenium (206% of your daily needs)
1.1 mg zinc (10% of your daily needs)

Greek yogurt nutrition benefits

Greek yogurt is super healthy! Did you know Greek yogurt has nearly double the amount of protein as regular yogurt?

A 7-ounce serving of plain, low-fat Greek yogurt has:

20 grams of protein
218 mg calcium (18% of your daily needs)
180 mcg Vitamin A (20% of your daily needs)
0.466 mg riboflavin (36% of your daily needs)
0.940 mg pantothenic acid (19% of your daily needs)
1.04 mcg Vitamin B12 (43% of your daily needs)
274 mg phosphorus (39% of your daily needs)
24.8 mcg selenium (45% of your daily needs)

Additionally, Greek yogurt contains probiotics, or healthy bacteria that live in our guts. Probiotics are necessary for good gut health, digestion, and immune function.

Read more about the health benefits of Greek yogurt here.

Let me know if you love this post by leaving a comment or star rating below, and check out Instagram and Pinterest for more healthy lifestyle inspiration. Thanks for stopping by!