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Healthy Tuna Salad

A light and nutritious tuna salad that uses Greek yogurt instead of heavy mayo for a creamy texture without excess calories. Packed with protein, omega-3s, and fresh vegetables, this quick recipe is ready in under 10 minutes and works perfectly as a sandwich filling, grain bowl topper, or standalone salad.
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Prep Time 10 minutes
Total Time 10 minutes
Servings: 4 servings
Course: Light Dinner, Lunch
Cuisine: American
Calories: 185
Ingredients Equipment Method Notes

Ingredients
  

Main
  • 2 cans 5 ounces each chunk light tuna in water, drained and flaked
  • 3/4 cup non-fat Greek yogurt
  • 1 tablespoon extra virgin olive oil
  • 2 tablespoons freshly squeezed lemon juice
  • 1/2 cup diced celery
  • 1/4 cup diced red onion
  • 1/4 cup diced red bell pepper
  • 2 tablespoons fresh dill finely chopped
  • 1 tablespoon Dijon mustard
  • Sea salt to taste
  • Freshly ground black pepper to taste
  • 1 tablespoon capers drained (optional)

Equipment

  • Large mixing bowl
  • Wooden spoon or rubber spatula
  • Measuring cups and spoons
  • Can opener
  • Cutting board
  • Chef's knife
  • Colander or fine-mesh strainer

Method
 

  1. Place the drained tuna in a large mixing bowl and gently break it apart with your spoon, leaving some chunks intact for texture. Don't over-mix at this stage.
  2. Add the Greek yogurt, olive oil, lemon juice, and Dijon mustard to the tuna. Stir gently until the ingredients are well combined and the tuna takes on a creamy coating.
  3. Dice your celery, red onion, and red bell pepper into small, uniform pieces.
  4. Fold the diced celery, red onion, and red bell pepper into the tuna mixture.
  5. Stir in the fresh dill along with the optional capers if using.
  6. Add sea salt and freshly ground black pepper, tasting as you go to avoid over-seasoning.
  7. Cover the bowl and refrigerate for at least 30 minutes before serving to allow the flavors to meld, though you can eat it immediately if you're in a hurry.
  8. Before serving, give the salad a quick stir and taste again. Add extra lemon juice or salt if needed.

Notes

Store in an airtight glass container in the refrigerator for 3-4 days. The salad tastes even better the next day as the flavors develop. Drain tuna thoroughly to prevent a watery salad. For best results, use freshly squeezed lemon juice and dice vegetables into small, uniform pieces for balanced bites.