Healthy Tuna Vegetable Salad Recipe

This healthy tuna vegetable salad recipe makes a wonderful lunch salad without any added chemicals or preservatives found in store-bought tuna salad.

We never used to eat a lot of tuna or other fish around here because my ex-husband is highly allergic to it.  Add to that my trepidation where seafood is concerned due to the increasing toxicity of our oceans. So it’s pretty rare that we actually eat fish. But there are times when a healthy tuna salad recipe is needed. Say, for example, on one of those mornings when I haven’t been to the store but Mini Chef needs a lunch to take to school and tuna is the only thing in my pantry.

healthy tuna salad open-faced sandwich on wheat bread

A while back, a reader emailed me and asked if I could redo a recipe for her. She had eaten a tuna wrap that she really enjoyed, but then read the ingredients and realized it was not clean. So she emailed and asked if I could “clean it up” for her.

Not being one to turn down a cooking challenge, I went to the web page she gave me (no longer available) that listed all the ingredients of the sandwich she liked so much. To say it isn’t clean is an understatement. But I wasn’t going to give up easily. So I went to the store, bought some tuna, and got to work making healthy tuna salad.

This tuna salad is tasty, mild, and enjoyable in several different ways. But my favorite is to use it in a healthy tuna salad sandwich. You can try putting this into a wrap or just eating it by itself as well. It’s a mild and delightful salad that will also keep you pretty full and satisfied until dinner.

More Healthy Tuna Recipes

Healthy Tuna Vegetable Salad Recipe Card

Clean Eating Tuna Salad

Healthy Tuna Vegetable Salad Recipe

This tuna salad makeover makes up a perfect batch for your next tuna sandwich!
4.41 from 5 votes
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Course: Main Course
Cuisine: American
Prep Time: 20 minutes
Total Time: 20 minutes
Servings: 8 servings
Calories: 73kcal


  • 15 oz. canned water-packed tuna
  • ½ cup Greek yogurt
  • 2 tsp. lemon juice
  • 1 medium carrot (grated)
  • ½ tsp. dried dill
  • 1 tsp. dried parsley
  • 1 small tomato (chopped)
  • ¼ tsp. dijon mustard (no sugar added)
  • ½ small white onion (chopped)
  • 1 large hard boiled egg (chopped)
  • ½ tsp. garlic powder
  • 1 tsp. honey (optional – to taste)
  • salt and pepper (to taste)


  • Mix all ingredients together in a large mixing bowl and serve.


Please note that the nutrition data below is a ballpark figure. Exact data is not possible.


Serving: 1serving | Calories: 73kcal | Carbohydrates: 3g | Protein: 12g | Fat: 1g | Cholesterol: 43mg | Sodium: 154mg | Potassium: 182mg | Sugar: 1g | Vitamin A: 1380IU | Vitamin C: 2.4mg | Calcium: 41mg | Iron: 1.2mg

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  1. Mary Pat Filer says:

    Hi, second time I made this for my hubbie to take to work with his salad. I keep some (a lot) in a different container, ’cause I love it!!! The taste of the tuna is really good, amazing how different with the greek yogurt instead of mayo, thank you so much!

    1. The Gracious Pantry says:

      My pleasure!

  2. W/ any type of this “salad”; what do you eat it with? Sandwich? (What bread?) crackers? (healthiest crackers?) I liked eating it w/ Triscuit Brown rice crackers but is that the best choice?

    1. The Gracious Pantry says:

      Anna – As a sandwich is always good. You can certainly use it as more of a dip for crackers though. Either way. Ak Mak crackers are great.

  3. Made this last week and it was the best tuna salad ever. I’ve been looking for a good healthy tuna recipe and this did the trick. I followed your directions (even added honey) but didn’t include the onions because I’m not an onion fan. It was delicious and I don’t think I will do tuna again without doing it this way. Thanks!

    1. The Gracious Pantry says:

      Dee – That’s wonderful! So glad you enjoyed it! ๐Ÿ™‚

  4. I made this for lunch today and it was delicious! I only had vanilla greek yogurt on hand, so I used that. Wasn’t sure it would turn out but it did. Had a sweet and salty taste, which I’m a fan of ๐Ÿ™‚

    1. The Gracious Pantry says:

      Danilee – Fantastic! ๐Ÿ™‚

  5. This looks fantastic, can you omit the boiled egg though?

    1. The Gracious Pantry says:

      Alesia – Sure!

  6. Just an FYI based on your thoughts on the toxicity of our oceans, I recently found out that the Monterey Bay Aquarium makes Seafood Watch pocket guides for different areas of the U.S. that outline “best choices” for seafood, “good alternatives” for seafood, and seafood to avoid.
    Their criteria is based on the environmental friendliness of each seafood (for example, if there is a risk of overfishing, if the seafood is caught or farmed using destructive fishing or farming practices, etc.), but to my mind it makes sense that the most sustainable and planet-friendly options would also be the least toxic for us to consume!
    Their website is I just printed out an updated guide to keep in my purse for when I go grocery shopping!

    1. The Gracious Pantry says:

      Leah – Thanks for the link! I knew they had this, but I always forget to use it. I should print out a copy myself. Thanks!

  7. Tried it with real garlic grated with the onion (ยดcause i hate onion pieces in my food) and skipped the dill, but replaced it with a mix of italian herbs, it turned out GREAT!! really love the recipe!! … Also read some comments and salmon sounds like an awesome variation!… Thanks a lot!

    1. The Gracious Pantry says:

      Gaby – My pleasure! ๐Ÿ˜€

  8. This was awesome! My husband was initially skeptical of eating clean but has been impressed with this recipe along with the baked ziti and two bean chicken salsa ๐Ÿ™‚

    1. The Gracious Pantry says:

      Rebekah – Wonderful!!! Husbands can be some of the toughest skeptics! ๐Ÿ˜‰

  9. what size of tuna cans do you use? 170 g?

    1. The Gracious Pantry says:

      Jennifer – My can is 5 oz. (142g)

  10. Okay this is a stupid question… but you drain the tuna right? Just making sure

    1. The Gracious Pantry says:

      Gina – Yes you do. Enjoy!

  11. Do you have a clean eating chicken salad recipe?

  12. Thanks for validating my love of Greek Yogurt in recipes like tuna salad! I was also happy to see my dad’s secret ingredient for tuna salad…honey. I never make it without honey. My modifications were: add an egg for more protein, add walnuts or celery for a crunch factor, and use celery salt only for seasoning (could be a Chicago thing – we love our celery salt!)

    1. The Gracious Pantry says:

      Mary A – Sounds wonderful! ๐Ÿ˜€

  13. Tastes exactly like mayo! My husband thought i had a hidden jar of mayo somewhere and i was trying to fool him. Finally!!! A guilt-free, mayo-free “mayo”!!!

    1. The Gracious Pantry says:

      Helen – Fantastic!! ๐Ÿ˜€

  14. Your husband’s food allergy caught my eye. My husband is also allergic to fish. And poultry as well. But, he’s not allergic to shellfish. He can eat shrimp and lobster, for example. I had never heard of such an allergy before I met him. Needless to say, meal planning is challenging for me.

    1. The Gracious Pantry says:

      Trish – I bet! We aren’t married any longer, but it was difficult for me too.