How To Make Tuna Salad Sandwich
I probably make this tuna fish salad sandwich recipe once a week, either for lunch or a light dinner.
- Put one lettuce leaf and 2 tomato slices on a slice of bread or toast.
- Place Â½ cup of salad on top of the tomato slices.
- Put second piece of bread or toast on top of the tomato slices and cut the sandwich in half.
Creating A Healthier Tuna Salad
We replaced the traditional mayo for Greek yogurt in our recipe to bump up the protein and reduce the calories without losing any of the flavor!
Most canned tuna is around 20 grams of protein for 100 calories, and Greek yogurt also is rich in protein and probiotics compared to mayonnaise. Its also less calories 1 cup of mayo on its own is 1400 calories! Eeek!
Variations Of Healthy Tuna Salad
- Curried salad: Add desired amount of fresh curry powder. I used the same yellow curry powder I make yellow chicken curry with and salad turns out so flavorful!
- Pasta salad: Mix with cooked whole wheat macaroni for healthy tuna pasta salad.
- Avocado: Love avocado? Substitute mayo with mashed avocado.
- Egg: Add a few chopped Instant Pot hard boiled eggs or leftover healthy deviled eggs .
Also Check: Traditional Potato Salad Recipe Mayonnaise
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
No Mayo Tuna Salad Ingredient Variations
Pretty much any crunchy veggie can go great in tuna salad: celery, broccoli slaw, cucumbers, grated carrots, chopped bell pepper, you name it! Sliced tomatoes make a great addition, too.
Im also a huge fan of avocado in tuna salad, so feel free to add some avocado slices to make it even creamier.
You can also change up the flavors by adding different herbs and spices. For example, curry powder or chili powder/paprika gives it a unique kick.
If youre making a tuna melt , sprinkle cheese on top and broil it in the oven for a few minutes until the cheese is bubbly. I love cheddar or mozzarella, but most types of cheese work great here.
The full Greek yogurt tuna salad recipe is below. Enjoy!
Looking for more healthy packed lunch options? Check out these recipes:
- 1 whole wheat pita
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Healthier Tuna Salad Recipe
Swapping out the high fat and calories of traditional mayo is a healthier way to make this easy lunch recipe. When you combine the creaminess of the avocado and just a few tablespoons of Greek yogurt, it’s a great substitute. This delicious tuna salad is loaded with crunchy vegetables and tons of flavor, no boring tuna salad here!
- 1 whole tortilla wraps Garden Spinach Mission Tortilla Wraps brand
- 1 whole bell pepper Core, clean of seeds, sliced in half.
- 4 small 7 oz cans of albacore tuna water packed
- 1 ripe avocado
- 2 tablespoons dill relish
- 2 cups celery small dice
- 1 teaspoon celery salt try my recipe!
- 1 teaspoon fresh cracked black pepper
Which Kind Of Tuna Is The Best For You
There are multiple types of canned tuna available at the supermarket. We like solid white albacore. Its a little more expensive, but the taste is better, and it contains 3x the amount of omega-3 fatty acids.
The only thing you should note is that canned tuna especially solid white albacore has mercury in it. So we try to only eat it once a week.
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Greek Yogurt Nutrition Facts
With 16 grams of protein in a 3/4-cup serving, Greek yogurt contains twice as much protein as regular yogurt.
Greek yogurt is also a great source of micronutrients like calcium, potassium, vitamin A, and vitamin B12.
Whats more Greek yogurt contains probiotic bacteria known to support both your gut and overall health!
I highly recommend choosing plain Greek yogurt over the flavoured varieties, which are often packed with sugar.
Healthy Greek Yogurt Tuna Salad
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 , 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.
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Why You’ll Love This Tuna Salad Without Mayo
- Very easy to make – it takes less than 10 minutes to make the salad and enjoy a healthy, light lunch without much effort.
- Full of flavor – you don’t need mayo in tuna salad to make it extra tasty. The lemon juice, Dijon mustard and fresh herbs infuse the tuna with loads of flavor.
- Easy to make your own – You can easily add more veggies, olives or even nuts and seeds to this tuna salad to make it your own.
Grab The Lemon Pepper
Perhaps it isnt the first spice you reach for, or even a spice you reach for very often, but, perhaps lemon pepper should be.
Lemon pepper is a combination of coarse salt, fresh ground pepper, and lemon zest, via Simply Scratch. To make your own lemon pepper at home, you can combine these ingredients in a mortar and pestle.
Why it works for your tuna salad: Lemon pepper tuna is a flavor combo backed by science. According to Seafood Nutrition Partnership, lemon and fish go so well together because the natural saltiness in fish is balanced by the fruits acidity. Thats why citrus fruits, it says, are so often used in cooking to brighten flavors and counter any briny fishiness that might be lingering.
If the tunas saltiness and the lemons acidity balance each other, then the pepper is an added flavor bonus. Household-name tuna brand StarKist even sells pre-seasoned Lemon Pepper Tuna packets. Its a tried-and-true flavor combination.
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Also Check: How To Make Cold Pasta Salad
How To Make The Best Tuna Salad Sandwich
There are a few things that youll need to make what my family declares as the best tuna salad sandwich theyve ever tasted.
Tuna I prefer to use light tuna packed in olive oil as I believe it has a less intense flavor. I continually try to review to find up to date information regarding sustainable fish and seafood as well as the brands that contain the least amount of mercury and healthful packaging that is BPA-free.
According to the EPA and FDA, young children and women who are pregnant or may become pregnant should limit their consumption of fish with lower mercury, including canned light tuna, to 12 ounces a week and no more than 6 ounces of albacore tuna.
Mayonnaise or Greek Yogurt Youll need mayonnaise or Greek Yogurt to help bind your tuna salad together. Use your favorite brand. We prefer to use Dukes for mayonnaise in our tuna salad sandwiches.
Lemon Juice Fresh lemon juice helps to add a bit of acid to the dressing for the tuna salad and makes the fish flavor a little less intense.
Mustard a little bit of mustard adds so much flavor to this recipe.
Curry Powder I love to add a little bit of curry powder to my tuna salad. If you do not have it, you can certainly omit it, but I do recommend that you try it at least once!
Relish a little sweet relish is key to tuna salad in my husbands opinion.
Celery the celery adds so much crunch and freshness to the tuna salad.
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, it’s 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 aren’t 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.
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Tuna Salad Without Mayo Or Yogurt Faq
How long does Tuna Salad last for?
Tuna Salad will last in the refrigerator in an airtight container for up to 3 days. Its best eaten fresh
Can you make tuna salad without mayo ahead of time?
Yes, you can make tuna salad without mayo ahead of time. It will last for up to 3 days in the refrigerator, but we recommend making and eating it fresh.
This is such a great recipe for a quick meal or meal prepping I think youre going to love it!
Is Canned Tuna Healthy?
Absolutely, yes! Canned tuna is a healthy choice. It is a very nutritious and inexpensive way to get your protein intake. Tuna also has quite a long shelf life so you can stock up on tuna to enjoy whenever youd like.
What Can I Mix With Tuna Instead Of Mayo?
If youre wondering what on earth is in a tuna salad that doesnt contain mayo, its greek yogurt! It has similar texture, richness, and brings all the flavors together beautifully. You will love the substitution!
What Can You Eat With Tuna Salad Instead Of Bread?
If youre trying to cut down on carbs, you can leave out the bread and serve your salad on lettuce instead. Butter lettuce is perfect for tuna lettuce wraps, but you can use any type of lettuce that you have on hand.
Can You Freeze Tuna Salad?
While you technically can freeze tuna salad, I dont recommend it. When thawing, the yogurt can become separated and will affect the creamy texture that it has when it is fresh.
How Long Does Tuna Salad Keep?
Tuna Salad Without Mayo Or Yogurt
Tuna salad without mayo or yogurt? I know what youre thinking- that sounds like an oxymoron. But thanks to this tuna salad recipe, you can have tuna salad with dressing and flavor, but no mayo or yogurt. This allows you to enjoy a classic recipe with fewer calories, fat, cholesterol and carbs. Youll be standing by the fridge, can of tuna at the ready waiting for this delicious salad to be ready.
Tuna salad without mayo or yogurt is sometimes called chicken salad. It is basically the same recipe except for the substitution of tuna for chicken and a few other slight variations. Chicken salad sandwiches are even better when served on slices of french bread.
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What Can I Mix With Tuna Instead Of Mayo
For making a tuna salad without mayonnaise, there are a few different options depending on your dietary needs. The most common substitute is using Greek yogurt. Personally, I don’t like using all Greek yogurt because it gets too tangy. Instead, I use a combination of Greek yogurt and mayonnaise. You could use a combination of Greek yogurt and sour cream as well if you don’t want to use mayo.
Another dairy-free option is to swap in mashed avocado for the mayo. Make sure to season the avocado with salt and pepper to make sure it has plenty of flavor. You could also use vegan mayo for a dairy free option.
How To Serve Tuna Salad With Greek Yogurt
My favorite way to enjoy this tuna salad with Greek yogurt is still on a sandwich. Serve on your favorite gluten free bread with some crunchy lettuce.
You can even toast the bread for extra texture.
Tuna salad works well as a take to school or work lunch. Pack it up with some crackers and you can eat it like a dip.
Just make sure to include an ice pack to keep everything cold.
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What Are The Benefits Of Eating Tuna
Tuna fish is a economical way to get the benefits of eating fish without the price of buying larger cuts of more expensive fish varieties.
Tuna supplies Omega-3 fatty acids to the body, which is good for heart health.
It also is high in potassium which can lower blood pressure, and contains many vitamins and minerals that can boost the immune system.
Overall, tuna is healthy for you, and delicious to eat.
To get some more fish in your diet try my recipe for Gluten Free Teriyaki Salmon Cakes, which uses canned salmon to create a tasty and healthy meal.
Recipes Ideas For Healthy Tuna Salad
- Add eggs: For a southern style tuna salad, consider add chopped hard boiled eggs and chopped dill pickles.
- Add chickpeas: One of my favorite things to add to tuna salad is chickpeas. Not only does it make it more filling with fiber and protein, the flavors just work, Trust me -you want to try this.
- Pickles or relish: Another classic tuna salad addition is chopped dill pickles or a few spoonfuls of relish. You can use sweet or sour relish, whatever taste you prefer.
- Make it spicy: For a spicy tuna salad, add some chopped jalapenos to the mix. Fresh or pickled jalapenos work. You could also use spicy mustard or a few squirts of Sriracha.
- Add extra veggies: Add crunch and nutrients to your tuna salad with extra veggies like carrots, cucumbers, cabbage, or red onion.
- Avocado: This salad can be made with avocado instead of the mayonnaise and Greek yogurt. You could also stir in chopped avocado for some additional healthy fats and creamy texture.
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Ingredient Tuna Salad With Greek Yogurt
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If you love comfort classics with a healthier spin, this is an incredibly easy and healthy tuna salad with greek yogurt! Basically, its the tuna salad I ate growing up but made with greek yogurt instead of mayonnaise.
What Youll Need To Make A Really Good Tuna Salad
- 2 cans chunk white tuna packed in water
- Â½ cup mayonnaise, best quality such as Hellmanns or Dukes
- 2 ribs celery, finely diced
- 2 scallions, light and dark green parts, thinly sliced
- 1 tablespoon fresh lemon juice
- Â¾ teaspoon Dijon mustard
- 2 tablespoons sweet pickle relish
- 3 tablespoons finely chopped flat-leaf parsley
- Â¼ teaspoon salt
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What You Need To Make This Recipe
One of the things I love about this recipe is how simple it is! In fact, you may have many of these ingredients in your pantry right now.
- Tuna: Skipjack, albacore or chunk light tuna as well as tuna packed in water work best for this recipe. This article by epicurious about the best tuna for you and the environment has some great information about how to pick the best tuna.
- Grapes: May substitute apple if you do not have grapes.
- Greek Yogurt: Dairy free can be used if desired. Look for a yogurt that has probiotics if you want to!