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Low-Calorie Tuna Salad
I make this tuna salad more than almost anything else in my kitchen, and it’s not because it’s trendy or fancy — it’s because it actually works. It’s light, it’s fast, and it doesn’t leave you feeling like you just ate a spoonful of mayo. If you’ve been looking for a tuna salad that tastes like something you’d want twice in one week, this is it.
Why You’ll Love This Recipe
This one comes together in the time it takes to boil an egg, which honestly might be the most annoying part of the whole process. No stove required beyond that, no oven, no real cooking skills needed.
It’s also genuinely satisfying instead of just “diet food” satisfying. The protein from the tuna keeps you full, and swapping most of the mayo for Greek yogurt gives it a tang that makes it taste fresher, not heavier.
And it’s endlessly flexible. Once you’ve got the base down, you can turn it into a sandwich, a lettuce wrap, a scoop on crackers, or just eat it straight from the bowl standing at the counter — no judgment here.
Ingredients You’ll Need
The base is simple: canned tuna, packed in water so you’re not adding a bunch of extra oil calories you don’t need. I go for chunk light tuna most of the time because it’s budget-friendly, but albacore works if that’s what you’ve got.
For the creamy part, I use a mix of plain Greek yogurt and just a little mayo. The yogurt does most of the heavy lifting texture-wise while keeping things lighter, and the small amount of mayo keeps it from tasting like a health food experiment. If you want to skip mayo entirely, that’s fine too — it just leans a bit tangier.
Celery and red onion give you that classic crunch and bite. Dice them small so every forkful gets a little bit of both. A squeeze of lemon juice brightens everything up, and a spoonful of Dijon mustard adds depth without adding much in the way of calories.
Salt, pepper, and fresh dill or parsley round it out. The herbs aren’t just for looks — they genuinely change the flavor from “fine” to “actually good.”
Tips for the Best Results
Chop your celery and onion smaller than you think you need to. Big chunks make the texture uneven, and small dice means the flavor spreads through every bite instead of hitting you all at once in one spot.
Let the salad sit in the fridge for at least 15 minutes before eating if you have the time. It’s good right away, but the flavors settle and blend together the longer it sits.
Don’t skip the acid. That little bit of lemon juice keeps the whole thing from tasting flat or one-note, especially with the lighter yogurt base.
Storage and Reheating
This is a make-ahead dream. Store it in an airtight container in the fridge, and it’ll keep well for about 3 to 4 days.
If you’re meal-prepping, I’d hold off on adding the celery and onion until the day you plan to eat it, since they can lose a little of their crunch over time. Otherwise, it holds up great as a grab-and-go lunch all week.
Frequently Asked Questions
Can I use canned salmon instead of tuna?
Yes, it works really well as a swap and gives you a slightly different, richer flavor.
Is this recipe good for meal prep?
Definitely. It stores well for several days and is one of the easiest lunches to have ready to go.
How can I make it even lower calorie?
Skip the mayo entirely and use all Greek yogurt, and load up on extra celery and onion for volume without adding much in the way of calories.
What can I eat this with besides bread?
Lettuce wraps, cucumber slices, whole grain crackers, or just a big bed of greens all work great.
product_name: OXO Good Grips Salad Chopper and Bowl
product_reason: Makes quick work of finely dicing the celery and onion for even texture in every bite.
Low-Calorie Tuna Salad
A light, protein-packed tuna salad made with Greek yogurt instead of heavy mayo, perfect for quick lunches.
Ingredients
- 2 cans tuna in water (5 oz each), drained
- 1/3 cup plain Greek yogurt
- 1 tablespoon mayonnaise
- 1/4 cup celery, finely diced
- 2 tablespoons red onion, finely diced
- 1 tablespoon lemon juice
- 1 teaspoon Dijon mustard
- 1 tablespoon fresh dill or parsley, chopped
- Salt to taste
- Black pepper to taste
Instructions
- Step 1. Drain tuna well and add to a mixing bowl.
- Step 2. Add Greek yogurt, mayonnaise, lemon juice, and Dijon mustard.
- Step 3. Stir in celery and red onion.
- Step 4. Add fresh dill or parsley, salt, and pepper.
- Step 5. Mix until well combined.
- Step 6. Chill in the fridge for at least 15 minutes before serving.
