Simple, healthy, and genuinely delicious, this healthy tuna salad is seasoned with fresh dill and green onion for big flavor without drowning everything in mayo. It’s light but satisfying, creamy without being heavy, and exactly the kind of lunch you actually look forward to eating.
I originally shared this recipe back in 2014, and today I’m updating it with new information and my best tips after making this healthy tuna salad recipe for so long.
My Favorite Healthy Tuna Salad Recipe Is the Ultimate Make-Ahead Lunch
Mornings can be pure chaos. Between getting out the door, corralling kids, and trying not to loose your coffee in some random corner, lunch prep often falls to the bottom of the list. I need food that checks a lot of boxes: fast, easy, nourishing, filling, and sturdy enough to sit in the fridge until lunchtime or even something that can be made the night before.
Tuna salad should be that food. Sometimes it is. And sometimes it’s…not.
We’ve all had bad tuna salad. The kind that’s aggressively fishy, weirdly watery, or so overloaded with mayo that it feels more like a condiment than a meal. This healthy tuna salad fixes all of that by going back to basics and focusing on quality ingredients, smart fat choices, and fresh flavor.
The First Rule of a Healthy Tuna Salad Recipe: Start With Good Tuna
The most important rule of any healthy tuna salad recipe is choosing good tuna. Canned tuna can vary wildly in flavor and quality, and if you start with the wrong one, no amount of seasoning will save it. I’m not trying to throw shade here but if there is a picture of the bee on tuna can just walk away!
Tuna can develop a strong, unpleasant fishy taste during the canning process, which is the number one reason people swear they “don’t like tuna salad.” Some varieties are also higher in mercury, which is something to be mindful of—even in small amounts—if tuna is part of your regular rotation.
If you’ve ever had home-canned tuna, you know how incredible it can be, but that’s not exactly easy to come by for most of us. When it comes to store-bought options, my go-to has long been Wild Planet Albacore Tuna. It has a clean flavor, great texture, and consistently solid quality. Costco has gone back and forth on stocking it but as of now they seem to have it. There are lots of things that I like just as well or better in the Kirkland brand but heads up the Kirkland tuna is NOT one of them.
You can also find Wild Planet on Amazon (they sell a six-pack), though it’s usually a bit pricier than the Costco sale price used to be. Worth it? In my opinion, yes—especially when tuna salad is a weekly staple.
When choosing any canned tuna, flip it over and read the ingredients. Ideally, it should contain only tuna and salt. Skip cans packed in oil or water. The best tuna is packed in its own juices, which keeps the flavor clean and the texture firm without adding unnecessary fillers.
The Second Rule: Be Smart About the Fat
This is where a lot of “healthy” tuna salad recipes go sideways.
Tuna already contains healthy fats that contribute to flavor and satiety. You don’t need half a cup of mayonnaise to make it taste good. Instead, the goal is balance—just enough richness to make the salad creamy without masking the tuna itself.
I like to add a small amount of Greek yogurt or mayo. Not a scoop, not a glug, just enough to lightly coat everything. Think supportive role, not main character. This keeps the healthy tuna salad light while still giving it that classic creamy texture people expect.
From there, flavor does the heavy lifting.
Fresh Ingredients Make All the Difference
A truly great healthy tuna salad relies on fresh, simple additions that enhance the fish instead of overpowering it.
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Green onion or sweet onion adds gentle bite without the harshness of raw onion
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Fresh dill brings brightness and a slightly herby note that pairs beautifully with tuna
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Freshly ground black pepper adds warmth and depth
That’s it. No sugar. No mystery seasonings. No unnecessary extras.
The result is a healthy and nourishing tuna salad that tastes clean, savory, and surprisingly vibrant for something that takes just minutes to make.
How to Serve This Healthy Tuna Salad
One of the best things about this healthy tuna salad recipe is how versatile it is. It holds up beautifully in the refrigerator for several days, making it perfect for meal prep and workweek lunches.
Here are a few favorite ways to enjoy it:
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Scooped onto savory gluten-free rice crackers for a light but crunchy lunch
- Dipped up with almond flour crackers for a high protein hit
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Piled onto whole-grain or sourdough bread for a classic sandwich
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Served in lettuce cups for a low-carb / Keto option
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Added to a green salad for extra protein
I’ve been especially loving it with savory gluten-free rice crackers lately. They’re low in calories, add a satisfying crunch, and let the flavor of the tuna salad shine without competing with it.
How Long Does Tuna Salad Last In The Fridge?
This salad is easy to make in advance. You can keep it in the fridge up to five days. I think it has the best flavor in the first few days but I’m picker about leftovers than most people.
A Healthy Tuna Salad You’ll Actually Want to Eat
This is the kind of healthy tuna salad recipe that earns a permanent spot in your lunch rotation. It’s quick, dependable, and endlessly practical—but still flavorful enough that it doesn’t feel like a compromise.
If tuna salad has ever disappointed you before, this version might just change your mind. Simple ingredients, smart choices, and a little restraint go a long way. 🥗🐟
Cooking Equipment for Healthy Tuna Salad
Wild Planet Albacore Tuna: You can grab it here on Amazon and in most grocery stores.
Vidalia Chop Wizard: If you cut lots of onions (I do) this chopping tool is a game changer. It is super durable and I use it to cut my prep time WAY down. You can just toss it in the dishwasher when you are done.
Love Healthy Recipes? These are some reliable favorites!
Healthy Tuna Salad
Ingredients
- 1 can Albacore Tuna in juice ingredients should be just tuna and salt
- 4 Tablespoons minced sweet onion or green onion
- 1 Tablespoons minced fresh fernleaf dill or 1 teaspoon freeze dried
- 2 Tablespoons Greek yogurt can sub mayo, low fat mayo, or light sour cream
- 1/4 teaspoon fresh ground black pepper
- sea salt to taste
Instructions
- Empty the tuna and juice into a small mixing bowl. Break up the tuna with a fork until it is fluffy.
- Add onion, dill, yogurt, and pepper. Taste and add salt if desired.
- This can be eaten right away or saved for up to a week in the refrigerator.
Your Rating Matters
When you leave a comment or star rating, it means more than you might think. It helps me understand what you’re enjoying, builds trust for other readers, and supports real, tested cooking content. If you have a moment, I’d truly appreciate you sharing your experience. - Mirlandra
Nutrition Estimate
A Note on Nutrition
Nutritional info is an imperfect estimate. Please take it with a grain of salt.
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Tami says
What size can of tuna?
Mirlandra says
A standard 5oz one is perfect! Enjoy.