Tuna salad is a lunch classic—quick, satisfying, and incredibly versatile. But if you’re looking to lighten things up without sacrificing creaminess or flavor, Tuna Salad with Greek Yogurt is the fresh, modern twist you didn’t know you needed. By swapping mayo for tangy, protein-rich Greek yogurt, this version delivers the same silky texture with added nutritional perks.
Whether you’re layering it into a sandwich, scooping it onto a salad, wrapping it in lettuce, or eating it straight from the bowl, this tuna salad is endlessly adaptable. It’s light but filling, simple yet satisfying, and comes together in under 10 minutes.
Why Use Greek Yogurt in Tuna Salad?
Traditional tuna salad often relies heavily on mayonnaise for creaminess. While delicious, it can be high in fat and calories—plus, it’s not everyone’s favorite. Greek yogurt steps in as a lighter, healthier alternative that:
- Adds protein to keep you full longer
- Lowers the fat content while maintaining creaminess
- Adds a slight tang that brightens the flavor
- Supports gut health (if using probiotic-rich yogurt)
You can use plain full-fat or 2% Greek yogurt—both work well. Avoid flavored or sweetened yogurt, which will throw off the flavor profile.
Want a bit of mayo flavor still? Try half mayo, half Greek yogurt for the best of both worlds.
Best Tuna for Tuna Salad
This recipe works with any canned tuna, but the variety you choose can influence the texture and taste. Here’s a breakdown:
- Solid white albacore: Mild flavor, firm texture—great for cleaner, chunkier salads
- Chunk light tuna: More flavorful and a bit softer—perfect if you like your salad more spreadable
- Tuna in oil: Richer taste, but higher in fat—drain well or use water-packed for a leaner dish
Sustainably caught and wild tuna options are ideal for both flavor and environmental reasons.
Pro tip: Drain your tuna thoroughly to avoid watery salad. You want the yogurt to shine as the primary creamy element.
Fresh Add-Ins and Crunchy Textures
Tuna salad is as much about texture as it is flavor. This version skips the mushy factor by including crisp, fresh mix-ins. Some of our go-to ingredients:
- Celery: Classic crunch and freshness
- Red onion or shallot: Sharp bite that balances the creamy base
- Dill pickles or capers: Tangy pop and briny flavor
- Fresh herbs: Dill, parsley, or chives add brightness
- Cucumber: Light and hydrating
- Hard-boiled egg: For an extra protein boost and a more classic profile
- Avocado: Creamy and heart-healthy
Don’t overdo the mix-ins—2 to 3 is the sweet spot for a balanced texture.
Flavor Boosters: Making It Stand Out
Greek yogurt has a fresh, clean taste, but it can benefit from bold seasoning. Here’s how to take your tuna salad to the next level:
- Dijon mustard: Adds depth and tang
- Lemon juice: Brightens the whole dish
- Garlic powder or onion powder: Adds savoriness
- Black pepper: A must-have
- Smoked paprika: Optional, for a hint of warmth
Taste as you go—yogurt’s tang can vary by brand, and so can your tuna’s saltiness.
Ingredients
Base Ingredients
- 2 (5-ounce) cans tuna, drained
- ½ cup plain Greek yogurt (full-fat or 2%)
- 1 tablespoon Dijon mustard
- 1 tablespoon fresh lemon juice
- ¼ teaspoon garlic powder
- Salt and black pepper, to taste
Crunchy Add-Ins (Choose 2–3)
- 1 celery stalk, finely diced
- 2 tablespoons red onion or shallot, finely diced
- 2 tablespoons dill pickles or capers, chopped
- 1 tablespoon chopped fresh parsley, dill, or chives
- Optional: 1 hard-boiled egg, chopped
- Optional: ½ avocado, diced
Instructions
- Mix the Creamy Base
In a medium mixing bowl, combine Greek yogurt, Dijon mustard, lemon juice, garlic powder, salt, and pepper. Whisk until smooth. - Add Tuna and Mix-Ins
Flake the tuna with a fork and add it to the bowl. Add your chosen mix-ins and gently stir until everything is well coated. Taste and adjust seasoning as needed. - Chill or Serve Immediately
For best flavor, cover and refrigerate for 15–30 minutes to let the flavors meld. Or serve right away.
Storage and Meal Prep
- Fridge: Store in an airtight container for up to 4 days.
- Meal prep: Make a double batch and divide into containers with greens, crackers, or wraps.
- Freezer: Not recommended—Greek yogurt separates when frozen and thawed.
Serving Ideas
Tuna salad is versatile—here are some tasty ways to serve it:
- In lettuce wraps for a low-carb, crunchy meal
- On whole-grain or keto bread for a hearty sandwich
- Stuffed in a pita or tortilla wrap with spinach or cucumbers
- On top of a green salad with sliced avocado and cherry tomatoes
- With crackers or cucumber slices for a protein-rich snack
- Scooped into halved bell peppers or tomatoes
For breakfast lovers: serve a scoop of tuna salad over a halved avocado with a poached egg on top.
Substitutions and Variations
- Make it spicy: Add chopped jalapeños or a dash of hot sauce
- Add crunch: Mix in sunflower seeds or slivered almonds
- Go Mediterranean: Add Kalamata olives, cucumber, and oregano
- Turn it into tuna melt: Pile onto toast with sliced tomato and top with cheese—broil until melty
Nutrition Snapshot (Per ½-cup serving)
- Calories: ~160
- Protein: ~20g
- Fat: ~6g
- Net Carbs: ~2g
- Sugar: <1g
- Fiber: ~1g
(Varies depending on mix-ins and yogurt used)
Comparisons and Health Highlights
- Versus traditional tuna salad: Lower in fat and calories, higher in protein
- Versus chicken salad: Lighter, with fewer calories and quicker to make
- Versus egg salad: Similar texture, but higher in omega-3s
Greek yogurt boosts the protein content, aids digestion, and gives your tuna salad a fresh, light profile that mayo can’t match.
Tuna Salad with Greek Yogurt is the ultimate healthy twist on a classic. With creamy texture, zippy flavor, and all the versatility you need, it’s a go-to for everything from weekday lunches to picnic fare. It’s proof that nutritious and delicious can live in the same bowl—no mayo required.