A Healthy Greek Yogurt Tuna Salad recipe with protein-packed canned tuna, whole milk greek yogurt for creaminess, and add-ins like lemon for flavor and celery for crunch. This no mayo tuna salad recipe can be prepared in 10 minutes or less and is great on lettuce, croissants, toast, or on it's own.
Lately my husband has been trying to add more protein into his diet. While tuna is already super high protein (1 5 oz. can of tuna has over 42 grams of protein!), adding greek yogurt to the mix elevates it even more. I use greek yogurt in this cold tuna pasta salad, as well, for that very reason.
Tuna salad is often made with mayonnaise, which is great as well. I make it that way quite often. However, if I am looking to add protein and have less fat for that particular meal, then greek yogurt is the way to go.
Why this recipe works:
- Adds a tasty tang from the yogurt
- Adds around 12 grams of extra protein
- Super flavorful
- Great for those who hate mayo
Best tuna for tuna salad?
There are lots of great canned tuna varieties out there, but my favorite is from Safe Catch. Each can is individually mercury tested to make sure it is at a safe level. The taste is not "fishy" but full of flavor. We buy ours at Costco, but I have seen it at other grocery stores like Target, Fresh Thyme, and Meijer.
Any tuna will work well for this recipe, just make sure to drain it well before using so that your tuna salad isn't watery.
- canned tuna
- plain greek yogurt
- red onion
- mustard (I like dijon mustard or stone ground mustard)
- lemon juice
- fresh parsley
How to make tuna salad with greek yogurt
In a medium sized bowl, add greek yogurt, lemon juice, mustard, salt, and pepper. Stir to combine.
Add drained tuna and mash with a fork. Finely dice red onion, celery, and parsley and add to the bowl.
Stir to combine.
How to serve
Serve this tuna salad on toast or lettuce for a low carb and gluten free option. It's great topped with a slice of tomato and avocado.
I love this in a tuna power wrap for a satisfying lunch!
- If you prefer to use mayo in your tuna salad, that totally works here. There are no other adjustments needed to be made, just a one for one swap.
- You can use full fat or low fat greek yogurt depending on your dietary needs. We always use whole milk greek yogurt for the healthy fats and rich flavor.
- If you don't like the taste of tuna, canned chicken can be swapped in.
Can pregnant women have tuna salad?
Pregnant woman can enjoy tuna in moderation! Due the high mercury levels some canned tuna can have, it is best to watch your intake. But that doesn't mean you can't enjoy it at all!
According to the FDA, pregnant women can have 2 servings of tuna a week. Here is a helpful chart explaining how much a serving is. This article also helps explain how much tuna children can have, which I find helpful because my son loves this healthy tuna salad!
Store any tuna salad leftovers in the fridge in an airtight container for up to 2-3 days.
Can you freeze tuna salad?
You can, but it will most likely affect the overall flavor and texture of the dish. There are fresh veggies in there like celery and onion that may get mushy and lose their crunch when thawed. It's best to make this delicious tuna salad fresh.
Can you freeze canned tuna?
You can freeze tuna, but not in the can. Canned items are not meant to be frozen, due to the possibility of the contents to expand and that can cause the can to burst.
Canned items are packaged in a way to create a 3 year shelf life, as it is.
If you are determined to freeze canned tuna, place it in another container out of the can first.
A recipe for healthy greek yogurt tuna salad without mayo and with loads of flavor perfect for easy lunches!
- 2 5 oz. cans tuna
- ½ cup plain greek yogurt
- 2 tbsp. red onion, diced
- 2 stalks celery, diced
- 1 tsp. mustard (I like dijon mustard or stone ground mustard)
- ½ lemon, juiced
- 1 tbsp. fresh parsley, chopped
- ½ tsp. salt
- ¼ tsp. pepper
- In a medium sized bowl, add greek yogurt, lemon juice, mustard, salt, and pepper. Stir to combine.
- Add drained tuna and mash with a fork. Finely dice red onion, celery, and parsley and add to the bowl.
- Stir to combine.
Amount Per Serving: Calories: 158Total Fat: 1gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 0gCholesterol: 46mgSodium: 493mgCarbohydrates: 4gFiber: 1gSugar: 2gProtein: 32g