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This healthy no-mayo tuna salad recipe is made with greek yogurt and avocado. High protein, healthy fat, and fibre – plus great flavour!

no mayo tuna salad on toast with arugula

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!

no mayo tuna salad in a white bowl

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.

no mayo tuna salad on toast with arugula

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.

no mayo tuna salad on toast with arugula

More Canned Seafood Recipe Ideas

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

Greek yogurt adds extra protein and avocado adds healthy fats and fibre to a traditional tuna salad. This no-mayo option comes together in under 10 minutes. Add to toast, pitas, or wraps for a quick lunch.
no mayo tuna salad on toast with arugula
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Ingredients

  • 120 grams canned tuna (packaged in water) (or about 4 ounces)
  • 1/2 a medium-sized avocado
  • 1/4 cup plain 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

*If you want to make a dairy-free version of this recipe, feel free to swap the greek yogurt for some extra avocado (about 1/4 of an avocado). The protein content won’t be as high, but this recipe has plenty of protein from tuna as it is! 

Did you make this recipe?

Let me know by leaving a recipe rating below, or by tagging @walderwellness on Instagram. I love seeing your beautiful creations!

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