Why We Love This Healthy Tuna Salad Recipe:
There is a lot to love about this boneless chicken breast recipe. Its one of our favorite proteins for a healthy dinner because its:
- Super Quick to make: This recipe is done in under 5 minutes.
- Minimal Ingredients: Made with less than 8 ingredients, this tuna salad is made with pantry/fridge staples
- High Protein: This tuna salad without mayo has over 30g of protein making it the perfect lunch, dinner or even snack!
- Tuna salad with No mayo Like I said before.. mayo is just not for me. Plus, its relatively high in fat and offers little to no nutrition value. Greek yogurt is higher in protein, low fat and low calorie
More Easy Fish Dinners
- Liking the fishy vibe in this post? This lemon butter salmon with potatoes and asparagus is another popular recipe on the blog. If asparagus is out of season, just substitute with broccoli!
- Want even more fish recipes? You have to try this Greek baked fish!
- You have to make these crispy salmon fish cakes. You only need potato, fish, and a few fresh herbs and other yummy flavours, Delicious!
- Crispy fish pie!
- This jerk salmon with yogurt potatoes is the wild card recipe a little bit different, but a really delicious way to serve salmon, especially in the summer.
- Last but definitely not least, this lemony tuna spaghetti recipe is a crowd pleasing pantry meal that you just have to try.
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Ways To Eat No Mayo Tuna Salad
Of course, tuna salad sandwiches will always be a hit, but there are many other great ways you can enjoy tuna salad! Here are some ideas:
- In lettuce wraps
- In wraps with homemade tortillas – add some chopped lettuce or spinach for extra crunch and nutrition
- On a bed of greens – add more veggies like diced tomatoes or red pepper to amp it up
- With whole grain crackers
- On cucumber rounds
- On toast with cheese on top
Read Also: Hidden Valley Gluten Free Salad Dressing
Recipe Notes And Tips
- This tuna salad with yogurt will keep well in the fridge for up to 3 days in an airtight container. It’s a great recipe for meal prep!
- Other things that you can add to this tuna salad include diced apples, bell pepper, chickpeas, fresh cucumber or chopped avocado.
- Add some red chili flakes to give the salad a bit of a kick.
- You can transform this recipe into a tuna pasta salad by mixing it with some cooked pasta.
If you liked this healthy tuna salad recipe, you might also like some of my other easy lunch recipes:
Ingredients In Greek Yogurt Tuna Salad
Tuna Canned or pouch tuna in water works perfectly in this recipe. Tuna in oil wont give the right texture.
Celery Slice the celery into thin slices. You want a bit of celery in each bite, and no huge pieces.
Red Onion Diced finely, this adds crunch and a bit of heat to the mix.
Salt and Pepper Add to taste.
Greek Yogurt You can use full fat or low fat for this recipe. Both are tasty!
Dijon Mustard This is my secret ingredient to really delicious tuna salad.
Lemon Juice This is optional, but I really love the brightness that a squeeze of lemon adds. Lemon always goes so well with fish
If you have any questions about this tuna salad with Greek yogurt, please leave a comment below and I will get back to you.
Recommended Reading: Best Way To Make Tuna Salad
What You Need To Make This Tuna
Arnold Bread- any variety toasted would work well. This bread is sturdy, delicious, and hold the heavy fillings nicely.
Albacore tuna I always prefer this less fishy premium white chunk tuna. I purchase the variety in water for less calories.
Avocado- I used 2 ripe Hass avocados. You can tell an avocado is ripe when it is deep green/almost black and soft in texture. Be sure to remove the stone and peel.
Red onion- Provides lots of flavor and adds a pretty color to the salad.
Celery- Provides a crunchy texture and nice, mild flavor to this salad.
Lemon juice- Enhances flavor and prevents the tuna from browning.
Kale, tomato, red onion- You can add your favorite fresh toppings, but these are our favorites.
Spices- garlic powder, onion powder, black pepper, and a little sea salt work nicely to add yummy flavor.
Find everything you need at Walmart for this yummy lunch or dinner idea.
I love a brand that both gives back and tastes wonderful! Bimbo Bakeries is proudly partnering with Feeding America supporting their community through food donations and volunteerism.
Tuna Salad: A Simple Pleasure
I have memories as a child sitting atop Mt. Chocorua in New Hampshire with my camp friends after a days climb. Lunch was always oranges and tuna or peanut butter and jelly sandwiches. And for dessert? Well, lets just say a Hershey bar never tasted so good!
And now, in these times, that sandwich brings just as much pleasure . Spare me the bells and whistles Ill get to them in a minute.
Right now, a classic tuna salad sandwich is all Im after. That means canned tuna, mayo, celery, lemon juice, and if you like, red onion. Period. Slather it on some good bread and Im that happy camper again. In fact, Im taking my sandwich out to the back porch to eat in the sunshine.
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The Best Tuna Salad Recipe You Never Had
I know a lot of people who simply have a love-hate relationship with mayonnaise. Some love it. Some hate it. There is never a middle ground. I’m on the love-it side of the field, particularly if it is homemade. One of my favorite lunch recipes to make is my Low Carb Tuna Salad which is chock full of mayonnaise, shallots and other delicious ingredients. But, there’s a huge contingency of people out there who are looking for a “tuna salad without mayo” recipe too.
We worked on this recipe for a couple weeks at my catering company. It was always just missing something that we couldn’t put our finger on. Then one afternoon my Director of Catering, Michele, added in some feta cheese and the whole thing just came together. Incredible how just one ingredient can change a dish. We made a bunch of wraps and sent them to some of our loyal customers for feedback. The orders started rolling in the next day. This is one delicious tuna salad recipe that I have been dying to share with you. So, here it is.
Why I Love Healthy Tuna Salad Recipe
Just before Marc and I went to Thailand, we took the train to Almaty. It was a long ride. We needed food, but I wanted to be careful not to bring anything that would spoil.
This no mayo tuna salad was the perfect option protein to keep us full and an oil-based dressing to bring the flavor. Plus, it stayed pretty cold in a our makeshift cooler . Were so classy when we take the train.
There really isnt much else to say about this. Its just healthy tuna salad without mayo, which is very similar to my chicken salad without mayo, and its just as delicious.
More tuna recipes:tuna cakes
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Ingredients For Tuna Salad Recipe
Healthy tuna salad recipe only takes 15 minutes of prep time. Simply mix the tuna salad ingredients, then place in the refrigerator to chill.
- Canned tuna: Canned tuna divides into 2 main categories: packed in oil or water. Then pick from based on your budget: Albacore tuna has less fishy taste and white meaty texture or yellowfin/skipjack/light tuna is tan to pink in colour and has more strong fish taste. Lastly, the texture: chunky or whole.
I always buy canned light tuna packed in water as I do not see a need for extra oil as we drain it anyways. Also chunky one vs. whole because its cheaper.
- Mayo + plain Greek yogurt: The best combination to get that traditional tuna salad taste but with less calories. Use a mayo made with avocado oil and Greek yogurt with at least 2% fat for the tastiest healthy tuna salad results.
- Dill pickles: Add a briny taste with sweet and sour notes that really make this tuna recipe outstanding.
- Celery and red onion: Add crunch with bold earthy and sweet taste.
- Fresh garlic: Because garlic is always a must in any dish, hands down.
- Lemon juice: Adds tang and brightness.
- Salt and pepper: To season, adjust as needed.
Healthy Mediterranean Tuna Salad
Last updated: February 10, 2022
This healthy Mediterranean tuna salad recipe with no mayo is the perfect lunch or quick dinner recipe!
Packed with flavor this healthy tuna salad comes together in under 5 minutes and is gluten free, grain free, low carb, paleo, Whole30 and keto friendly! You can eat this tuna salad without mayo on a bed of spinach, served in a lettuce or collard green wrap or enjoy it on sweet potato toast or your favorite bread for a quick and healthy meal!
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No Mayo Tuna Sandwich
Shared by Amy Desrosiers | Updated on
This shop has been compensated by Inmar Intelligence and its advertiser. All opinions are mine alone. #SeedToSlice
Looking to make your next tuna sandwich without mayonnaise? Well, you have come to the right place because this No Mayo Tuna Sandwich is loaded with wholesome flavor without the unhealthy calories.
This tuna salad is made with avocado in place of mayo and features fresh veggies tucked in-between toasted Arnold Bread.
Healthy Tuna Salad Without Mayo
This post may contain affiliate links, please see our disclosure policy for details.
This Healthy Tuna Salad Without Mayo is made with a delicious lemon dressing filled with flavorful veggies and chickpeas. Serve it on its own, over lettuce, or in sandwiches.
It costs about $6.65 to make this recipe. The recipe makes six servings for $1.10 per serving.
We love making healthy and satisfying meals for our family. Recipes like this Chicken and Pepper Stir Fry, Healthy Chicken Vegetable Soup, Zucchini Taco Boats, and of course, this Tuna Salad are just a few of our favorites.
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No Mayonnaise Tuna Salad
I have a confession I despise mayonnaise!
I never liked it growing up and its one of the few foods I still cannot tolerate as an adult. So I would often make tuna salad with mustard instead of mayo and it was fine! But eventually that got old, so I had to start thinking outside of the box. I love my Mexican Tuna but was craving something different!
If you have ever had canned tuna, you know it can be a bit of a strong flavor, but it pairs really well with citrus and other Mediterranean flavors. So using a lemon juice based dressing instead of mayo is the perfect way to switch up your usual tuna salad.
I am always looking for ways to add in more veggies, so instead of just the usual chopped celery and onion, I decided to add in lots of Mediterranean veggies right into the tuna salad for texture, crunch and to make it more filling!
Pro Tip: Start With Starkist Evoo
Im a sucker for a good meal prep shortcut, which is why I love these StarKist E.V.O.O. pouches. Since the wild caught tuna is already packed in cold-pressed extra virgin olive oil, I can easily get away without using mayo in this recipe. Added bonus: extra virgin olive oil gives the tuna a rich, mellow flavor and tender texture.
StarKist E.V.O.O. pouches are currently available in the following four delicious varieties:
- StarKist E.V.O.O. Wild-Caught Yellowfin Tuna with Sun-dried Tomato in Extra Virgin Olive Oil
- StarKist E.V.O.O. Wild-Caught Yellowfin Tuna in Extra Virgin Olive Oil
- StarKist E.V.O.O. Wild-Caught Pink Salmon in Extra Virgin Olive Oil
- StarKist E.V.O.O. Wild-Caught Yellowfin Tuna with Lemon Pepper in Extra Virgin Olive Oil
Any one of them would be amazing in this simple tuna salad recipe , but I decided to use the plain variety as my base
BTW In case youre wondering, StarKist offers StarKist E.V.O.O. canned varieties, as well!
Also Check: Simple Tuna Fish Salad Recipe
Why I Love This Healthy Tuna Salad
This tuna salad is so delicious even without the mayonnaise. It is made with mashed avocado, common spices, chopped onions, celery, lemon juice, and solid white albacore tuna. I love how this healthy tuna salad is delicious on any variety of Arnold Bread, or eaten alone.
If you are looking for a filling, heart-healthy tuna sandwich this one is it! Not only is the tun fish lightened up, but the bread has a lot of nutritional benefits as well.
Is Greek Yogurt Healthier Than Mayo
Nonfat plain Greek yogurt has far fewer calories than mayo or sour cream but has a very similar consistency so its a great substitute.
One cup of mayo can be up to 1600 calories and have over 24 grams of fat while one cup of greek yogurt is around 100 calories and has around 17 grams of protein.
This recipe will make you a believer!
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What Can I Use In Place Of Mayonnaise In Tuna Salad
While mayonnaise is almost always linked with tuna salad, it has no special powers that make it the only option for tuna salad magic. Mayonnaise is used to smooth out the tuna salad and bind the ingredients together, but these alternatives work just as well:
As you can see, the options are almost endless.
More Meal Prep Recipes
- Mexican Tuna Salad. Another fun take on classic tuna salad, jam packed with healthy vegetables and Mexican flavor!
- Dill Pickle Chicken Salad. This is a fun take on traditional chicken salad. If you like pickles, this is for you!
- Egg Salad with Bacon. A Keto and Whole30 compatible, absolutely delicious meal prep recipe!
Are you making this recipe? Id love to hear about your experience with it!Please leave a comment below or tag me on Instagram
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Greek Yogurt Tuna Salad
Published: by Kate · This post may contain affiliate links
You can make a deliciously creamy and healthy tuna salad without mayo, using Greek yogurt instead! This Greek yogurt tuna salad is tangy, yet well balanced, with a hint of sweetness from pickle relish. Plus, its easy to make in only 10 minutes, with 6 ingredients .
Tuna salad is a classic, but if you want to lighten it up a bit without sacrificing flavor and that delicious creamy texture, you have to try my recipe for Greek yogurt tuna salad!
Along with the must-have tuna salad ingredients of freshly chopped red onion, celery, and Dijon mustard, this tuna salad also has a generous dollop of sweet pickle relish. The sweet pickle relish is actually one of the secrets to this delicious salad it helps balance the tang from the yogurt.
Plus, I have one more secret to making this tuna salad without mayo the best ever make sure to drain the tuna super-duper well! This way, you arent watering down the flavors. And, you get a nice firm tuna salad, rather than a watery mess! This is especially important for tuna salad with Greek yogurt, because the yogurt is a little less firm than mayo.
Is Canned Tuna Truly Healthy
We tend to think fresh is best, and that canned foods are somehow less healthy! But that could be further from the truth for canned tuna. Canned tuna is a healthful food rich in protein and contains many vitamins and minerals such as B-Complex vitamins, Vitamin A and D as well as iron, selenium and phosphorus. Tuna also contains healthy omega 3 essential fatty acids DHA and EPA. Omega 3 fatty acids have been proven to help with heart and brain health and even depressive episodes in some patients. This tuna salad wont solve all your health concerns, but it is definitely a great addition to a healthy lifestyle.
Read Also: Old Fashioned Potato Salad No Mayo
Greek Yogurt Tuna Salad Recipe
Drain tuna and place in a bowl. Add a squirt of dijon mustard and a spoonful of yogurt, in the ratio of about 2 parts yogurt to 1 part mustard. Drizzle a little balsamic vinaigrette on top .
Next, add the chopped celery and broccoli slaw and mix it all up.
If youre ready to eat it now, heat or toast a pita and place the tuna mixture inside. .
Add a few crumbles of feta cheese on top, and then cover with a huge handful of spinach.
Lastly, close it up!
Ingredients To Make Tuna Salad
- Tuna: I like to use white albacore as it has a great chunky and firm texture that doesnt disappear when you mix it with the other ingredients
- Celery: Celery adds a wonderful crunchy texture as well as a hit of freshness.
- Red onions: I prefer to use red onion in salads as it is much milder than white. Mince it finely so that its not overpowering.
- Greek yogurt: I use Greek yogurt rather than mayonnaise, to make this wonderfully creamy. Greek yogurt is also a great source of protein and probiotics.
- Lemon juice: Use freshly squeezed lemon juice for a wonderful zingy taste that cuts through the yogurt.
- Dijon mustard: Mustard adds some tang and spice and works so well with the other ingredients.
- Salt and pepper: To help bring out all of the other flavors.
- Parsley: Fresh parsley really lifts this dish and makes it light and fresh tasting. You can use other fresh herbs like cilantro or dill.
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