Healthy Tuna Waldorf Salad
A Healthy Tuna Waldorf Salad is a lighter, protein-packed twist on the classic Waldorf salad — traditionally created at the Waldorf Astoria New York. This version replaces heavy mayonnaise with Greek yogurt while combining tender tuna, crisp apples, celery, grapes, and crunchy walnuts for a refreshing, creamy, and nutritious meal. It’s perfect for lunch, meal prep, sandwiches, or a light dinner.
Time Required
Prep Time: 15 minutes
Cook Time: 0 minutes
Total Time: 15 minutes
Servings: 4
Ingredients
Main Ingredients
2 cans (5 oz each) tuna in water, drained
1 medium crisp apple (Honeycrisp or Fuji), diced
½ cup seedless grapes, halved
2 celery stalks, finely chopped
¼ cup red onion, finely chopped (optional)
¼ cup walnuts, chopped (or pecans)
¼ cup plain Greek yogurt (low-fat or full-fat)
2 tbsp light mayonnaise (optional for extra creaminess)
1 tbsp fresh lemon juice
1 tsp Dijon mustard (optional)
Salt, to taste
Black pepper, to taste
Optional Add-Ins
1 tbsp fresh parsley or dill
¼ tsp garlic powder
Mixed greens or lettuce leaves for serving
½ avocado, diced (for healthy fats)
Instructions
Step 1: Prepare the Ingredients
Drain tuna thoroughly and flake with a fork.
Dice the apple into small bite-sized pieces.
Chop celery, grapes, onion, and walnuts.
Step 2: Make the Dressing
In a medium bowl, whisk together:
Greek yogurt
Light mayonnaise (if using)
Lemon juice
Dijon mustard
Salt and pepper
Mix until smooth.
Step 3: Combine the Salad
Add tuna, apple, grapes, celery, onion, and walnuts to the bowl.
Gently fold everything together until evenly coated.
Step 4: Adjust & Chill
Taste and adjust seasoning.
Chill for 15–30 minutes (optional) for best flavor.
Step 5: Serve
Serve over greens, in lettuce wraps, whole-grain bread, or on its own.
Frequently Asked Questions
1. Can I make this salad dairy-free?
Yes. Replace Greek yogurt with dairy-free yogurt or use all mayonnaise.
2. How long does it last in the fridge?
Store in an airtight container for 3–4 days in the refrigerator.
3. What type of tuna works best?
Chunk light tuna or solid white albacore both work well. Choose low-sodium if possible.
4. Can I make it keto or low-carb?
Yes — skip grapes and use extra celery, avocado, or nuts.
5. How do I keep apples from browning?
Toss diced apples in lemon juice before mixing.
6. Is this good for weight loss?
Yes. It’s high in protein, fiber, and healthy fats, which help keep you full.
Nutritional Information (Per Serving — Approximate)
Calories: 240 kcal
Protein: 24 g
Carbohydrates: 12 g
Fat: 12 g
Fiber: 2 g
Sugar: 8 g
Sodium: 280 mg