Fresh & Healthy Tuna Salad
Description
This Fresh and Healthy Tuna Salad is a protein-packed, low-carb, and nutrient-rich meal perfect for lunch or a light dinner. It combines tender tuna with crisp vegetables, creamy Greek yogurt (or light mayo), and a zesty lemon dressing. The result is a refreshing, balanced salad that’s quick to prepare and full of flavor — ideal for meal prep, sandwiches, or as a side dish.
Ingredients (Serves 2–3)
Ingredient Quantity
Canned tuna (in water, drained) 2 cans (5 oz / 140 g each)
Greek yogurt (or light mayo) 3 tbsp
Dijon mustard 1 tsp
Lemon juice 1 tbsp
Olive oil 1 tsp (optional for richness)
Celery (finely chopped) ½ cup
Red onion (finely chopped) ¼ cup
Cucumber (diced) ½ cup
Cherry tomatoes (halved) ½ cup
Fresh parsley or dill (chopped) 2 tbsp
Salt ¼ tsp
Black pepper ¼ tsp
Romaine lettuce or mixed greens 2 cups (for serving)
Optional: avocado, boiled egg slices, or whole-grain crackers for topping Time Required
Step Duration
Preparation 10 minutes
Mixing & dressing 5 minutes
Total Time 15 minutes
No cooking required — just chopping, mixing, and serving Instructions
Prepare Ingredients
Drain the caned tuna well and flake it using a fork
Chop all veggies: celery, onion, cucumber, and tomatoes
Mix the Dressing
In a large bowl, whisk together Greek yogurt, Dijon mustard, lemon juice, olive oil (optional), salt, and pepper until creamy
Combine Everything
Add tuna, celery, onion, cucumber, tomatoes, and herbs into the bowl. Toss gently to combine with the dressing.
Serve
Serve the salad over a bed of greens, in a sandwich, or wrapped in lettuce leaves.
Optional: Add slices of avocado or a boiled egg on top for extra nutrition.
Nutritional Information (per serving)
Nutrient Amount
Calories ~210 kcal
Protein 30 g
Fat 6 g
Carbohydrates 8 g
Fiber 2 g
Sugar 3 g
Sodium 290 mg
Cholesterol 35 mg
(Values vary slightly depending on ingredients used.)
Tips & Variations
Add Crunch: Include diced apples, bell peppers, or sliced almonds
Make it Spicy: Add a pinch of chili flakes or sriracha.
Keto-friendly vers Skip the tomatoes and cucumber, and add more avocado.
Meal Prep Store in an airtight container for up to 3 days in the fridge.
Frequently Asked QuestionsCan I use fresh tuna instead of canned?
Yes! Lightly grill or sear a fresh tuna steak, flake it, and use it in place of canned tuna for a fresher flavor.
What can I use instead of Greek yogurt?
You can use light mayo, cottage cheese, or mashed avocado for creaminess.
How long can I store this tuna salad?
Up to 3 days in the refrigerator in a sealed container. Avoid freezing.
is this recipe gluten-free?
Yes! Just ensure any add-ons (like crackers or bread) are gluten-free.Can I make this salad ahead for lunch boxes?
Definitely! Store the salad and greens separately, then combine before eating to keep it crisp.What pairs well with tuna salad?
Whole-grain toast, pita pockets, boiled eggs, or even as a filling for lettuce wraps