Healthy Tuna Salad

healthy tuna salad
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Tuna salad high in protein yet fewer in calories

If yo’ve been following me this year, you know I’ve been trying to increase my protein intake, lower my calorie intake, all without compromising on flavor. I have great recipes for lower calorie dinners, but I really wanted to create something that I could make without any cooking involved. Healthy Tuna salad is a great way to get your protein, and it’s filling as well. Tuna salad is very high in calorie when you buy it, so this version is much lower in calories, is bulked up with fresh crunchy veggies and is great for meal prep.

Healthy tuna salad packed with flavor

I love a creamy tuna salad, but don’t like the calories it comes with. While you can use greek yogurt as a replacement, I just prefer using low fat Mayo. It gives the creaminess of mayo but less calories. I add flavor with sriracha and mustard. Pickles and onions are a must for me, and celery is a great way to bulk up your tuna salad. If you’re going to have this in the fridge for a few days, I suggest not adding the veggies to the tuna salad. They release water as they sit and they’ll make the tuna salad go bad quicker. I just prep my veggies I’d like to add and have them in a container in the fridge. Then you can add them to your sandwich, wrap, or make lettuce wraps. I still like a classic sandwich, I just use less bread and more tuna salad.

Eating healthy is easier than you think

Make a batch and have it ready in the fridge, and you’ll find yourself picking up empty calories less and less. This is great as a classic tuna salad sandwich. You can also use tortillas to make wraps, and even make lettuce wraps. It’s a great after school snack or mid day pick me up when you’re hungry but want something healthy and filling.

healthy tuna salad

Healthy Tuna Salad

A delicious Tuna Salad that is lower in calories and high in protein.
Prep Time 5 minutes
Course Main Course, Snack
Cuisine American
Servings 4


  • 2 5 oz cans Solid White Albacore Tuna in water
  • 4 tbsp low fat mayo
  • 1 tsp sriracha
  • 1 tsp mustard
  • 2 tbsp cream or half & half
  • 1/4 tsp garlic powder
  • 1/4 tsp black pepper
  • salt to taste
  • 2 tbsp drained pickles, minced
  • 2 tbsp banana peppers, minced
  • 2 tbsp celery, diced

for layering your sandwich or wrap

  • red onions sliced
  • pickles
  • lettuce
  • tomatoes sliced


  • Drain the tuna and break it down with a fork. Add all the remaining ingredients, stopping at diced celery and mix well. Taste and adjust seasoning.
  • I love making sandwiches out of this tuna salad. scoop a generous amount of this healthy tuna salad onto lightly toasted bread. Add sliced onions and pickles. You can add lettuce and tomatoes as well. Serve with a side of chips or roasted veggies.


You can use greek yogurt instead of low fat mayo. 
If you don’t want it to be spicy you can omit the sriracha. 
You can add fresh herbs like parsley or dill. 
I don’t keep this in the fridge for more than 3 days. 
Keyword Tuna

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