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This 5-minute Healthy Tuna Salad is fresh and lighter than the alternative mayo-loaded version. Made with protein-rich yogurt, it has a creamy texture and is an easy lunch or snack for the whole family.
My toddlers have grown into teens, yet this Healthy Tuna Salad continues to be a staple lunch or after-school snack. And if you are constantly trying to think of snacks like this be sure to check out our avocado egg salad and cottage cheese chicken salad, all great with crackers, wraps or crunchy veggies.
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Reasons to Love This Recipe
- High in protein
- Ready in 5 minutes
- Easy to customise
Ingredient Information
- Tuna - canned tuna in spring water works best for a lighter option, while tuna in oil will give a richer flavour.
- Greek Yogurt - A lighter alternative to mayonnaise. You can also use blended cottage cheese.
- Lemon Juice - Brightens the salad. A splash of apple cider vinegar or white wine vinegar also works well.
- Dijion Mustard - For flavour, you can skip it or use wholegrain mustard for a different texture.
- Mayonnaise - Just a touch for creaminess, you can skip or add more if transitioning from the classic version.
- Optional Add-Ins - Add your favourite tuna salad ingredients to suit taste. I've used chopped spring onion (scallions/green onions) and fresh chives, but other great options include
- Finely chopped celery, red onion or bell pepper for extra crunch.
- Other fresh herbs such as parsley or fresh dill
- Grated carrot
- Chopped pickles, olives or capers.
Instructions
So simple to make. Add all ingredients to a mixing bowl, break the tuna chunks up with a fork and stir until combined. Taste and adjust add ins and season as needed.
Serving Suggestions
- Use as a sandwich filling - great in whole grain bread, sourdough, bagels, pittas or wraps.
- Serve on crackers, oatcakes , rice cakes or cucumber slices.
- Add to a green salad
- Enjoy as a dip with veggie sticks like carrot, celery or bell pepper.
- Fill halved avocados, mini peppers, lettuce cups, celery stalks or cucumber boats.
- Make a tuna melt by spreading on toast, topping with cheese and grilling until golden.
Storage Instructions
- Refrigerate: Store leftovers in an airtight container in the fridge for up to 2 days.
Recipe FAQs
Once your baby has started solids (6 months +) tuna can be offered in moderation. For lower mercury exposure, choose canned light tuna (often skipjack) and check the label, some canned tuna can be higher in mercury.
When serving tuna to babies and young children, keep it as an occasional protein rather than an everyday option, and aim for lower salt options when you can (e.g tuna in springwater, and drain well).
For informational purposes only, every baby develops at their own pace. Make informed decisions for your baby and consult a professional for persanalised advice.
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Full Recipe
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Healthy Tuna Salad Recipe
Ingredients
- 2 x 185g cans (or 5oz in USA) tuna, drained
- ¼ cup (65g) Greek Yogurt
- 2 teaspoon Dijon mustard
- 1 tablespoon lemon juice
- 1 tbsp mayonnaise, optional
- 1 small spring onion (green onion), finely chopped
- 1 tablespoon fresh chives, finely chopped
- ½ teaspoon salt *do not add if making for a baby
Instructions
- Place all the ingredients in a small mixing bowl and mix until combined.
- Serve with raw veggies, crackers or toast (see above post for serving suggestions)
Recipe Notes
Nutritional facts
Marisa
Do you use plain Greek yogurt
Amy
Hi Marisa, yes plain yogurt.
Maria
I love this recipe! Delicious and it’s easy to make!
Amy
Thanks Maria 🙂
Ann
Can you use cream cheese instead of greek yogurt? Thanks
Amy
Hi Ann, I've never tried it but I think it could work 🙂
Ann
Thanks for your reply. For how long do you think this spread can keep in the fridge since it's made with greek yogurt? Will it keep for a week?
Amy
Hi Ann, I haven't tested it, sorry. I would say a couple of days.
Elaine
My kiddos love their tuna mayo! I had never thought to try it with yogurt before. I gave it a go yesterday but needed to add a spoon of mayo. Still so much healthier than all mayo. Going to try avocado next, that sounds delicious.
Amy
Thanks Elaine, so happy the yoghurt was a success. 🙂