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Healthy Tuna Salad Recipe – Easy High-Protein Lunch
Emma Collins

Healthy Tuna Salad Recipe

This healthy tuna salad recipe is creamy, fresh, high in protein, and perfect for quick lunches or meal prep. Made with canned tuna, Greek yogurt, crunchy celery, fresh herbs, and lemon juice, this lighter tuna salad delivers balanced flavor without feeling heavy. Serve it in lettuce wraps, sandwiches, stuffed avocados, or over mixed greens for an easy healthy meal.
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Prep Time 10 minutes
Chill Time 15 minutes
Total Time 25 minutes
Servings: 4 Servings
Course: Lunch
Cuisine: American Cuisine
Calories: 220
Ingredients Equipment Method Notes

Ingredients
  

  • 2 cans wild albacore tuna packed in water drained
  • 1/4 cup plain Greek yogurt
  • 1 tablespoon mayonnaise
  • 1 tablespoon Dijon mustard
  • 1 celery stalk finely chopped
  • 2 tablespoons red onion finely diced
  • 1 tablespoon lemon juice
  • 1 tablespoon chopped parsley or chives
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • Optional Healthy Mix-Ins
  • 1 chopped hard-boiled egg
  • 1/2 mashed avocado
  • 1 tablespoon olive oil
  • 1 tablespoon capers
  • 1 small chopped Granny Smith apple
  • 2 tablespoons thawed peas
  • Mixed greens or spinach

Equipment

  • Large mixing bowl
  • Fork
  • Sharp knife
  • Cutting board
  • Measuring cups and spoons
  • Mixing spoon
  • Airtight meal prep container

Method
 

  1. Step 1
  2. Drain canned tuna thoroughly to remove excess liquid and prevent watery tuna salad.
  3. Step 2
  4. Add tuna to a large bowl and gently break apart large chunks using a fork.
  5. Step 3
  6. Add Greek yogurt, mayonnaise, Dijon mustard, celery, red onion, lemon juice, parsley, kosher salt, and black pepper.
  7. Step 4
  8. Mix the salad ingredients until evenly combined. Avoid overmixing to maintain texture.
  9. Step 5
  10. Taste and adjust seasoning if needed.
  11. Step 6
  12. Refrigerate for 15 to 20 minutes before serving for the best flavor.
  13. Step 7
  14. Serve in lettuce wraps, sandwiches, crackers, stuffed avocados, or meal prep bowls.

Notes

Greek yogurt keeps this healthy tuna salad recipe lighter while adding extra protein.
Wild albacore tuna provides firmer texture and cleaner flavor.
Fresh lemon juice improves brightness and freshness naturally.
Add avocado for healthy fats and extra creaminess.
Store leftovers in an airtight container in the refrigerator for up to 4 days.

Recipe Tips

Use crunchy celery for texture balance.
Chill before serving for deeper flavor.
Do not overmix the tuna.
Add extra herbs for freshness.
Use lettuce wraps for a lower-carb lunch option.
Best Ways to Serve Healthy Tuna Salad
Lettuce wraps
Whole grain sandwiches
Mixed greens
Stuffed avocado halves
Crackers or toast
Meal prep bowls
Spinach wraps
Cucumber boats

Nutrition Information (Per Serving Approximate)

Calories: 220
Protein: 26g
Carbohydrates: 4g
Fat: 10g
Saturated Fat: 2g
Cholesterol: 35mg
Sodium: 480mg
Potassium: 260mg
Fiber: 1g
Sugar: 2g
Vitamin A: 6%
Vitamin C: 8%
Calcium: 4%
Iron: 8%