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
- 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!
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Get the Recipe: No-Mayo, High-Protein Tuna Salad
- 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
- 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.
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.