High-Protein Greek Yogurt Tuna Salad
A creamy, protein-packed twist on the classic tuna salad, swapping heavy mayo for thick Greek yogurt. Crunchy celery, red onion, and fresh dill add brightness and texture, while a squeeze of lemon keeps it fresh. Perfect for sandwiches, wraps, or scooping with crackers.
For 4 servings
- prep · ~2 min
Drain the tuna.
1.Open the cans of tuna and drain all the water completely.2.Transfer the tuna to a medium mixing bowl.3.Use a fork to flake the tuna into small, even pieces. - prep · ~3 min
Prep the vegetables.
1.Wash and finely dice the celery until you have half a cup.2.Peel and finely dice the red onion until you have a quarter cup.3.Chop the fresh dill and squeeze the lemon juice. - mix · ~1 min
Combine all ingredients.
1.Add the Greek yogurt, diced celery, diced red onion, chopped dill, and lemon juice to the bowl with the tuna.2.Add the dijon mustard, a pinch of salt, and a pinch of black pepper.3.Fold everything together with the fork until well combined and creamy.TIPFold gently to keep the tuna flaked, not mushy. - rest · ~15 min
Chill the salad.
Cover the bowl and refrigerate for at least 15 minutes to let the flavors meld. This also gives the salad a firmer, scoopable texture.
TIPOvernight chilling deepens the flavor even more—great for meal prep. - serve
Serve as desired.
Give the salad a quick stir and serve cold. Spoon onto toasted bread for a sandwich, into a wrap with lettuce, over a green salad, or scoop with crackers.
What to keep in mind.
7 tips from the recipe — small details that make a real difference to the final dish.
- 1Drain the tuna very thoroughly and press it with a paper towel to remove excess moisture, ensuring a creamy texture.
- 2Use full-fat Greek yogurt for the best richness and to prevent the salad from becoming watery.
- 3Chill the salad for at least 30 minutes so the flavors meld and the texture firms up.
- 4Add a tiny pinch of sugar if your lemon juice is very tart, to balance acidity.
- 5Fold the ingredients gently to keep the tuna in nice flakes rather than a paste.
- 6Make ahead and store in an airtight container in the fridge for up to 3 days.
- 7For extra crunch, stir in a tablespoon of chopped pickles or capers.
Adapt it for your goals.
High-protein
Add 2 tablespoons of cottage cheese blended smooth for extra protein without changing the creamy texture.
low fatLow-fat
Use nonfat Greek yogurt and skip the salt; add extra lemon and pepper for flavor. The salad stays light and tangy.
MediterraneanMediterranean
Replace dill with chopped fresh parsley and mint, add 1/4 cup chopped Kalamata olives and 1/2 teaspoon dried oregano for a Greek-style twist.
spicySpicy
Stir in 1/2 teaspoon Sriracha or 1 minced jalapeño for a kick that complements the cooling yogurt.
veganVegan
Replace tuna with drained canned chickpeas (mashed) and use a thick plant-based yogurt; the texture and tang work just as well.
Why this is on our healthy list.
High in Lean Protein
Canned tuna and Greek yogurt both provide high-quality protein that supports muscle repair and satiety.
Rich in Calcium
Full-fat Greek yogurt contributes a good dose of calcium for bone health.
Low in Saturated Fat
Compared to traditional mayo-based tuna salads, this version uses far less saturated fat thanks to yogurt.
Source of Omega-3s
Tuna naturally provides heart-healthy omega-3 fatty acids, even when canned in water.
Supports Digestion
Greek yogurt contains live probiotics that aid gut health, and the celery adds a small amount of fiber.
Frequently asked questions
Yes, but you should drain it well and pat it dry, or the extra oil may make the salad greasy and thin out the yogurt.
