> ## Content Index > Fetch the complete content index at: https://kitchenbylola.com/llms.txt > Use this file to discover other available public pages before exploring further. # Greek Yogurt Tuna Salad (No Mayo) - URL: https://kitchenbylola.com/greek-yogurt-tuna-salad/ - Published: 2026-11-03T10:06:00.000Z - Updated: 2026-11-03T10:06:00.000Z - Description: Creamy, tangy and packed with protein, this tuna salad swaps mayonnaise for Greek yogurt. Ready in 10 minutes for sandwiches, wraps or lettuce cups. - Author: Lola - Tags: Salads & Bowls, Gluten-Free, High-Protein, 30-Minute Meals, Meal Prep, #Import 2026-11-03 12:47 Classic tuna salad is often heavy on mayonnaise. Swapping most of it for Greek yogurt keeps it creamy and tangy while adding protein and cutting the fat considerably. Crunchy celery and red onion, chopped pickles, Dijon and lemon give it plenty of flavor, so you will not miss the mayo. It is ready in 10 minutes and keeps well for packed lunches. **Total:** 10 min**Serves:** 4**Calories:** 140 per serving[Jump to recipe ↓](#recipe) **At a glance:** this greek yogurt tuna salad serves 4, needs about 10 min of hands-on prep and no cooking, and provides roughly 140 calories and 25 g of protein per serving. It is naturally gluten-free. ## Why you'll love this recipe - About 25 g of protein per serving - No mayonnaise needed - Ready in 10 minutes - Great for sandwiches, wraps and lettuce cups ## About this tuna salad Tuna salad is a staple of American delis and lunch boxes, traditionally made with canned tuna, mayonnaise, celery and pickles. It is quick, affordable and endlessly versatile, but classic recipes can be heavy on mayonnaise. This lighter version uses Greek yogurt as the base. It is just as creamy, with a pleasant tang that pairs well with lemon, Dijon and dill. Crunchy celery and red onion, plus chopped pickles, keep the texture and flavor of the classic. The result is a high-protein lunch that takes 10 minutes and works in sandwiches, wraps, lettuce cups, stuffed avocados or simply with crackers and vegetables. ## Ingredient notes and substitutions - **Canned tuna.** Tuna packed in water keeps the salad light. Tuna in olive oil is richer; drain it well. Skipjack, often sold as light tuna, is usually lower in mercury than albacore. - **Greek yogurt.** Use thick, plain Greek yogurt. Full-fat or 2% gives the creamiest result. Add a tablespoon of mayonnaise if you want a more classic flavor. - **Dijon mustard.** Dijon adds tang and depth. Wholegrain mustard works for extra texture. - **Celery and red onion.** They add crunch and freshness. Finely dice them so they distribute evenly. - **Pickles.** Dill pickles or relish add acidity and saltiness. Capers are a good alternative. - **Fresh herbs.** Dill is classic with tuna. Parsley or chives also work. ## Equipment you'll need - A mixing bowl - A fork for flaking the tuna - A fine sieve for draining - A small bowl for the dressing ## How to make it, step by step ### Drain thoroughly Press the tuna firmly to remove as much liquid as possible. This is the single most important step to avoid a watery salad. ### Mix the dressing separately Stir the yogurt with mustard, lemon juice, salt and pepper before adding it to the tuna. This makes it easier to season evenly. ### Fold gently Add the vegetables and herbs to the flaked tuna, then fold in the dressing. Avoid mashing, so the tuna keeps some texture. ### Taste and adjust Taste and add more lemon, salt or pickles to suit your preference. Chill for 15 minutes if you have time; the flavors blend nicely. Recipe ## Greek Yogurt Tuna Salad American · Salads & Bowls · Gluten-Free · High-Protein Prep10 min Total10 min Servings4 Print recipe ### Ingredients - 2 cans (5 oz / 140 g each) tuna in water, drained well - 1/2 cup (120 g) plain Greek yogurt - 1 tablespoon Dijon mustard - 1 tablespoon lemon juice - 1 celery stalk, finely diced - 2 tablespoons finely diced red onion - 2 tablespoons chopped dill pickles - 1 tablespoon chopped fresh dill or parsley - 1/4 teaspoon salt - Black pepper ### Instructions 1. **Drain the tuna.** Press the tuna firmly in the can or a sieve to remove as much liquid as possible, then flake it into a bowl. 2. **Mix the dressing.** In a small bowl, stir together the yogurt, Dijon, lemon juice, salt and pepper. 3. **Combine.** Add the celery, red onion, pickles and herbs to the tuna, then fold in the dressing until evenly coated. 4. **Serve.** Taste and adjust the seasoning. Serve on whole-grain bread, in a wrap, in lettuce cups or with crackers. ### Nutrition (estimated, per serving) 140Calories 25 gProtein 4 gCarbs 3 gFat 0 gFiber Nutrition values are estimates calculated from typical ingredient data and will vary with the exact products and quantities you use. ## Tips for success - Drain the tuna thoroughly to avoid a watery salad. - Full-fat or 2% Greek yogurt gives the creamiest texture. - If you miss the richness of mayo, add 1 tablespoon of mayonnaise along with the yogurt. ## Troubleshooting - **The salad is watery.** Drain the tuna more thoroughly and pat the diced vegetables dry. - **It tastes too tangy.** Add a little mayonnaise or a pinch of sugar to balance the yogurt. - **It is too dry.** Stir in another spoonful of yogurt or a drizzle of olive oil. - **The tuna tastes too fishy.** Add more lemon juice and fresh herbs, and choose a good-quality brand. ## Variations - **Mediterranean.** Add chopped olives, sun-dried tomatoes and capers. - **Spicy.** Stir in a little sriracha or chopped jalapeño. - **Chickpea version.** Replace the tuna with mashed chickpeas for a vegetarian salad. ## What to serve with it Serve the tuna salad on toasted whole-grain bread with lettuce and tomato, in a whole-wheat wrap with spinach, or in crisp lettuce cups for a low-carb option. It is also great as a dip with cucumber, celery and whole-grain crackers, or spooned into halved avocados or tomatoes for a light lunch. ## Make ahead and storage The salad keeps in the fridge for up to three days. Store it in an airtight container and assemble sandwiches just before eating so the bread does not get soggy. Refrigerate in an airtight container for up to 3 days. Assemble sandwiches just before eating. ## Is it healthy? Canned tuna is an affordable source of lean protein, and Greek yogurt adds even more protein while keeping fat low. This makes the salad very filling for relatively few calories. Because some tuna contains mercury, health authorities recommend that pregnant people and young children choose lower-mercury varieties like light tuna and follow local guidance on how much fish to eat each week. *Nutrition information is an estimate for general guidance only and is not medical or dietary advice.* ## Frequently asked questions ### Can I use canned salmon instead? Yes. Canned salmon works perfectly and adds omega-3 fats. ### Which tuna is best for tuna salad? Solid or chunk light tuna in water is the most common choice. Skipjack or pole-and-line caught tuna are often lower in mercury. ### Does Greek yogurt tuna salad taste like yogurt? Only slightly. The mustard, lemon and pickles balance the tang, and most people find it very close to classic tuna salad. ### Can I make tuna salad without yogurt or mayo? Yes. Mash in avocado, or use hummus or olive oil and lemon as a dressing. ### What bread is best for tuna sandwiches? Whole-grain or sourdough bread holds up well and adds fiber. ### Can I freeze tuna salad? No. The yogurt and vegetables do not freeze well. ### How much tuna salad per sandwich? About 1/2 cup per sandwich. ### Can I add egg? Yes. Chopped hard-boiled eggs add extra protein and creaminess. ### Is tuna salad good for weight loss? This version is high in protein and low in calories, which can help keep you full. ### Can I use fresh tuna? Yes. Sear or bake fresh tuna, let it cool, and flake it into the salad. ### What can I add for more vegetables? Diced cucumber, bell pepper, grated carrot or chopped spinach all work well. ### What is the healthiest canned tuna? Tuna packed in water with no added salt is the leanest choice. Look for skipjack or light tuna and sustainable labels such as pole-and-line caught. ### Can I use this tuna salad for meal prep? Yes. Divide it into containers with crackers, vegetable sticks and fruit for easy lunches during the week. Eat it within three days. ### Can kids eat Greek yogurt tuna salad? Yes. Many children enjoy it in sandwiches. Keep the onion very finely diced and skip any spicy additions. ### Can I make a tuna melt with it? Absolutely. Spread it on whole-grain bread, top with a slice of cheddar and toast under the broiler until the cheese melts. ### How do I make it Mediterranean-style? Add chopped Kalamata olives, sun-dried tomatoes, capers, red onion and parsley, and use lemon juice instead of pickles. ### Can I use canned chicken instead of tuna? Yes. Drain it well and follow the same method. Add a little extra lemon juice and herbs for flavor. ### How do I serve tuna salad for a party? Spoon it onto cucumber rounds, endive leaves or mini whole-grain toasts, and garnish each with a sprig of dill. ### Why add Dijon mustard? Dijon adds tang and depth and helps the dressing coat the tuna evenly, so the salad tastes balanced rather than just creamy. ## Final thoughts This greek yogurt tuna salad takes about 10 min from start to finish and serves 4\. It is gluten-free and high-protein, and it is easy to adapt with the variations above. If you make it, adjust the seasoning to your taste and make a note of what you changed, so the next batch is exactly how you like it. Looking for more ideas? Browse all our [salads & bowls recipes](https://kitchenbylola.com/tag/salads-bowls/) or the full [recipe index](https://kitchenbylola.com/recipe-index/). ## More recipes you might like - [Mediterranean Chickpea Salad](https://kitchenbylola.com/mediterranean-chickpea-salad/) - [Chicken Avocado Salad with Lime](https://kitchenbylola.com/chicken-avocado-salad/) - [Healthy Chicken Burrito Bowls](https://kitchenbylola.com/healthy-chicken-burrito-bowl/)