No-Mayo, High-Protein Tuna Salad with Greek Yogurt & Avocado
This healthy no-mayo tuna salad recipe is made with greek yogurt and avocado. High protein, healthy fat, and fibre – plus great flavour!
Looking for a healthy tuna salad idea for lunch? This No-Mayo Tuna Salad made with plain Greek yogurt, avocado, cucumber, olives, fresh dill, lemon, and garlic may be just the recipe you’re looking for!
Tuna salad sandwiches are one of those classic, comfort foods that I crave from time to time. Unfortunately, many tuna salads are made with commercial mayonnaise, and can be high in unhealthy fats, sugar, and other additives. While I do occasionally use some high-quality mayos, they offer little in terms of nutrition.
That said – two of my favourite ingredients to replace mayo are plain greek yogurt and avocado. These swaps are filled with healthy fats, fibre, protein, and other micronutrients, while still getting a similar texture and delicious taste!
PS. If you enjoy this no-mayo tuna salad, you may also love this Avocado Egg Salad Sandwich!
How To Make No-Mayo Tuna Salad
This healthy no-mayo tuna salad takes only 10 minutes to make!
Start by dicing cucumber and chopping olives and dill. Set those ingredients aside, and mash a ripe avocado in a large bowl.
Once the avocado is mashed, mix in plain greek yogurt, the chopped cucumbers, olives, dill, lemon juice, garlic powder, salt, and pepper. That’s it!
Looking for a dairy-free version? Simply swap the greek yogurt with more avocado!
What To Pair Tuna Salad With
This no-mayo tuna salad is super versatile and pairs with so many things! Some ideas? Try adding it to:
- lettuce wraps
- salads
- sandwiches
- toasts
- whole wheat pita
Recipe Storage Notes
Leftovers of this tuna salad should be kept in an airtight container in the fridge. It’ll keep for 1-2 days.
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Canned Tuna Nutrition Facts
One of my favourite pantry staples – canned tuna is a convenient and healthy ingredient to keep in your kitchen!
Canned tuna is an excellent source of:
- complete protein, which helps to build and repair everything from your skin, hair, nails, bones, muscles, and blood cells.
- micronutrients like selenium, iron, magnesium, phosphorus, and B-vitamins.
- omega-3 fatty acids, which play a role in brain and heart health, as well as in reducing inflammation throughout the body. Many health agencies recommend eating at least 2 servings of fish per week for this reason!
Because tuna can be a source of mercury, I would recommend varying the type of fish you eat and choosing “canned LIGHT tuna,” which has a lower mercury content than other species.
Greek Yogurt Nutrition Facts
With 16 grams of protein in a 3/4-cup serving, Greek yogurt contains twice as much protein as regular yogurt.
Greek yogurt is also a great source of micronutrients like calcium, potassium, vitamin A, and vitamin B12.
What’s more – Greek yogurt contains probiotic bacteria known to support both your gut and overall health!
I highly recommend choosing plain Greek yogurt over the flavoured varieties, which are often packed with sugar.
Avocado Nutrition Facts
Avocados are rich in heart-healthy monounsaturated fatty acids, which are known to help lower cholesterol.
Many of us don’t think of avocados as a source of fibre, but they’re an excellent one! Did you know that 1 cup of avocado provides about 40% of your daily fibre needs?!
Avocados are a great source of other micronutrients like vitamins E, K, C, B6, magnesium, potassium, and folate, too.
As you can see, this healthy tuna salad recipe is PACKED with nutrients like protein, healthy fats, and fibre. This combination is key for keeping you full and satisfied.
More Canned Seafood Recipe Ideas
- Mediterranean Canned Mackerel Pasta
- Canned Salmon Cream Cheese Dip
- Canned Salmon Potato Salad
- 20-Minute Healthy Tuna Pasta Salad
- Salmon Quinoa Burgers with Parsley & Dill
Did you give this No-Mayo Tuna Salad a try? Let me know by leaving a comment and recipe rating below!
If you do make this recipe, don’t forget to tag me on Instagram or Pinterest – seeing your creations always makes my day. You can also subscribe to my email list to never miss a new recipe or nutrition education post!
Get the Recipe: No-Mayo, High-Protein Tuna Salad
Ingredients
- 120 grams canned tuna (packaged in water) (or about 4 ounces)
- 1/2 a medium-sized avocado
- 1/4 cup plain greek yogurt (benefits of Greek yogurt)
- 1/2 cup English cucumber, diced
- 1/4 cup green olives, chopped
- 1/4 cup fresh dill, chopped
- 1/2 a lemon, juiced
- 1 tsp garlic powder
- Salt + pepper to taste
Instructions
- Dice cucumber, and chop olives and dill. Set aside.
- Mash avocado in a large bowl. Then, add all other ingredients to the bowl.
- Mix everything together until well-combined, adjusting seasons to taste.
- Scoop tuna salad into lettuce wraps, or add it to sandwiches, toasts, pitas, or salads. Leftovers can be stored covered in the fridge for a few days.
Notes
Nutrition
As a dietitian, I create recipes with whole food ingredients that provide the nutrients needed for optimal health. My nutrition philosophy does not focus on numbers; however, I understand that this information can be helpful.
Do note that the nutrition info provided is an estimate and I cannot guarantee correctness of the displayed values. These numbers will differ depending on brands used, recipe modifications, and amount eaten. If you require specific nutrition information due to medical reasons, please consult with your dietitian or physician.
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30 Comments on “No-Mayo, High-Protein Tuna Salad with Greek Yogurt & Avocado”
Wonderfuel, your propositions for meals! Thanks alot! We eated this evening with your vather and our friend Beat here in Switzerland. So nice! All the best to you and your profession! Werner and Monica 🇨🇭🥂💐
Hi Werner and Monica,
It’s so nice to hear from you! Thank you so much for the kind comment – I hope you enjoy the meals. Say hello to my dad for me 🙂
Best,
Carrie
Thank you, dear carrie, alot for your kind words! J will great your dad from You. J like to send you a little movie from our evening together last Sunday. Hope, that it works… many greetings werner and monika
I would love that! Thank you 🙂
Will do this again and again!!! Very filling and tons of flavoRs!! Made it in less then 10 minUtes! Great way to use canned tuna! Hubby ApprOved
Thank you so much for sharing, Rita!! So happy to hear you + the hubby both enjoyed it :). That’s awesome!!
This one is a winner! Highly recommend for an easy lUnch.
Thanks so much for sharing, Sarah!! So happy to hear you’ve been enjoying it for an easy lunch 🙂
I was looking for a healthy time recipe and this is wonderful!! Looking forward to eating this more!
Hi Tiffany! Aw yay thank you so much for sharing. I’m so happy to hear you enjoyed this one – it’s definitely one of my go-to tuna salad recipes! If you like this one you may also like the avocado + egg salad sandwich on my blog too 🙂
So easy, so delicious. OMG. I recommend this to my clients.
Hi Krista! Aw thank you SO much for the kind words. I’m so happy you enjoy this one and it means the world that you recommend it to your clients! Thank you <3
So good and so nutritious! I’ve made this recipe twice. The second time I didn’t have cucumbers so I added cherry tomatoes instead. It turned out pretty good too! And it feels so good to know I’m fueling my body with a super healthy and tasty snack.
Thank you so much for sharing your experience, Julia! Cherry tomatoes sound delicious with this too!! I love how you experimented 🙂
Loved this recipe, took me literally 7 minutes (timed) to throw together! Only thing I will add is that if you like more tuna-y tuna salads, I added in another can and it was the perfect consistency. Will for sure be making this as an easy weekday lunch.
Hi Larson! Thank you so much for sharing your experience and that helpful tip! I’m so happy to hear you enjoyed this one and that it took you less than 10 mins – always a win haha 🙂
Hello! So, I made this recipe and the only difference is I used dried dill. I felt like the tuna was so over powering. I love tuna and I usually eat it smothered in mayo with onions and celery. Two really strong vegetables. It was also so very tart. Yogurt, olives, lemon juice I found it very sour. But the tuna flavor was probably the worst part. I used albacore in water. Do you recommend a different tuna? I was going to eat it for lunch tomorrow but I don’t know if I can stomach it. Essentially I was looking for a healthier more protein filled tuna salad recipe. And this recipe looked like a real good idea. I’d appreciate any ideas. Still want to keep trying.
Hi Angela! I’m so sorry to hear you didn’t enjoy this one. I wonder if this may simply be a personal preference thing, as lots of other readers have liked this recipe. It can happen!!
That said, here are some ideas if you’d like to try it again:
– Regarding the tart taste – perhaps skip the olives and replace with chopped celery! You can also play around with the amount of lemon if you’d like to start by using a bit less and going from there.
– I think using fresh dill or another fresh herb like parsley is pretty key here (instead of dry). Dry herbs don’t offer that same refreshing flavour, if you know what I mean? The fresh herbs could help cut some of the tuna taste + also the tartness.
– For the tuna – I find that “light” or “white” tunas are more mild tasting. It should indicate that on the can. I personally like using skipjack!
I hope that helps a bit and again I’m sorry that you didn’t enjoy it! I so appreciate you explaining the situation kindly, though :). Let me know if you do end up trying it again with those modifications!
Update! It sat overnight and I brought it for lunch. It’s really good! I’m thinking the flavors had time to meld. The tuna had time to air out. Lol although I completely agree the fresh dill would have been loads better. I’ll do that next time. Thanks for the response!
Amazing!! So happy to hear that – I hope you enjoyed your lunch and I’m glad it didn’t go to waste. Perhaps that can of tuna was particularly tuna-y and just needed some time to air out as you said haha. Thanks so much for letting me know 🙂
Excellent! It was easy and delicious! Served it over torn green leaf lettuce and topped it with diced tomato and thinly sliced red onions!
Hi Christine! Thanks so much for sharing your experience. So happy to hear you enjoyed this one and love all the additions you made!!
Came out great. I put it on top of tomato slices. Hubby loved it too. Wish it had nutritional info though.
Hi Mel! So happy to hear you and your husband enjoyed this one. Thanks so much for taking the time to leave a review! I intentionally choose to leave exact nutrition breakdowns off my recipes for both personal and professional reasons. I hope you can understand. That said, you can easily copy and paste the recipe into an online nutrition calculator for an estimate!
Hi, how many calories per serving?
Hi Noelene! Thank you for your question.
I don’t count calories and follow a more intuitive eating philosophy, so I don’t have nutrition facts calculated for these or any of my recipes. That said, you are welcome to copy and paste the recipe into an online nutrition calculator (like MyFitnessPal) to get an estimate of the calories per serving! Thanks for understanding 🙂
This tuna salad is delicious! It’s easy to make and is very flavorful! I love that its packed with protein and nutrients. I’ve already shared the recipe with my family and friends!
Thank you so much, Katie!! I’m so happy to hear you enjoy it. So appreciate you sharing it with your family and friends – I hope they love it too 🙂
Do you have the nutrition facts for this recipe?
Hi Shanna! Thanks so much for your question. At the moment I do not have nutrition info on my website, but it’s something I’m working on in the next few months with my tech team. I appreciate your patience!
While it will vary depending on the exact ingredients you use, this recipe per serving is roughly 185 calories, 9g of fat, 8g of carbs, 3g of fiber, and 18g of protein. This is for the salad ONLY and does not include the vehicle you serve it on (e.g. toast, pita, etc.)