Healthy Tuna Salad

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This healthy tuna 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. ย 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.

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.

healthy tuna salad open-faced sandwich on wheat bread

Not being one to turn down a cooking challenge, I went to the web page she gave me (no loner 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 Salad Recipe

Clean Eating Tuna Salad

Healthy Tuna Salad Recipe

This tuna salad makeover makes up a perfect batch for your next tuna sandwich!
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Course: Main Course
Cuisine: American
Prep Time: 20 minutes
Total Time: 20 minutes
Servings: 8 servings
Calories: 73kcal
Author: The Gracious Pantry

Ingredients

  • 3 (5 oz.) cans water packed tuna
  • 1/2 cup Greek yogurt
  • 2 tsp. lemon juice
  • 1 medium carrot (grated)
  • 1/2 tsp. dried dill
  • 1 tsp. dried parsley
  • 1 small tomato (chopped)
  • 1/4 tsp. dijon mustard (no sugar added)
  • 1/2 small white onion (chopped)
  • 1 large hard boiled egg (chopped)
  • 1/2 tsp. garlic powder
  • 1 tsp. honey (optional - to taste)
  • salt and pepper (to taste)

Instructions

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

Notes

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

Nutrition

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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63 Comments

  1. Sounds great! Hmmm wonder if I have tuna????? Off to look. I may be having this over the weekend!

    1. The Gracious Pantry says:

      Paulissa – Fantastic! Let me know how it turns out!

  2. This looks awesome, going to try it!

    1. The Gracious Pantry says:

      Rhonda – Great! Let me know how you like it!

  3. LOL, if you notice in the top right of the liks website it says that the palce was “selected as one of americas most healthy restaurants”..haha. great revamping again Tiffany.

    1. The Gracious Pantry says:

      Desiree – I’m not following. What says that?

  4. sorry, correction..the LINKS, thePLACE..lol. i have 4 kids running round me and they keep bumping me..haha

  5. Thanks for posting this! I love tuna for lunch and I haven’t been eating it much because to get it “clean” I have to make homemade pickle relish. Wish I did this summer and froze it. But your recipe sounds really delicious! Thanks again!

    1. The Gracious Pantry says:

      Erin – You’re welcome! Hope you enjoy it!

  6. Thank you!!!
    Tuna Salad is a staple lunch item for me and I had no idea what I should do to clean it up!! I will be trying this for Monday lunch!

    PS I just stumbled on your blog last week and as an aspiring clean eater I am thrilled to have found you!

    1. The Gracious Pantry says:

      Ashley – So happy to have you as a reader! Welcome! Let me know how you like the tuna salad!

  7. Thanks Tiffany, I will be having this for lunch at work next week. I love tuna salad over greens like spinach and romane ( and other veg as well) in a big bowl. This version sounds great

    1. The Gracious Pantry says:

      Trude – You’re welcome! I hope you’ll enjoy it!

  8. Looks good! I’ve also used hummus in place of the yogurt, for anyone who’s avoiding dairy.

    1. The Gracious Pantry says:

      Erin – Really? I never would have put those two together. I’ll have to try it. Thanks!

  9. I made this last nite and it turned out great. Thank you for sharing

    1. The Gracious Pantry says:

      Arnisha – Fantastic! So happy you enjoyed it!

  10. I LOVE Tuna Salad!!!! This looks a lot more clean than my usual version!

    1. The Gracious Pantry says:

      Kim – Great! Let me know how you like it!

  11. Tuna turned out awesome! So flavorful that I ate it “as is” and left the Wasa crackers on the shelf. Thanks!

    1. The Gracious Pantry says:

      Margaret – That’s fantastic! I’m so happy you enjoyed it!

  12. I am not a big tuna person, so I used salmon instead. But I have to say this could possibly be the best salmon salad I have ever made. YUM. I just ate a helping and am tempted to go back for another.

    1. The Gracious Pantry says:

      Heather – That’s marvelous! I’ll have to try it with salmon next time. Thanks for the tip!

  13. Rebecca MacIsaac says:

    This looks good, I too would use hummus and real garlic instead of powder, maybe green onion instead of onion and the dried parsley

    1. Anonymous says:

      Rebecca – The sky’s the limit! Enjoy!

  14. Carrigan's Joy says:

    I’m not a huge tuna fan, especially while pregnant, but I appreciate your concern and care with all foods, even ones you don’t tend to indulge in much. Also, I love the muchkin tip and the nutritional breakdown you give of the foods. Thanks again for bringing good foods to us all!

    1. Anonymous says:

      CJ – You’re pregnant! Congratulations!! Glad you’re enjoying my recipes!

  15. Anonymous says:

    Robyn – I couldn’t find an ingredient list for this on line. If you send me one, I can take a look.

  16. graciouspantry says:

    5 ounces (142g)

  17. graciouspantry says:

    I included it because the ingredient list I was converting had sugar in it. So I made it an optional thing. It’s not necessary, but some people may prefer it. I added it, but found that for my own preferences, I probably shouldn’t have. I didn’t think it was necessary, so I made it optional.

  18. graciouspantry says:

    You should never keep meat more than 3 days from what I’ve read. So maybe just cut the recipe in half to be sure it doesn’t go to waste. Enjoy!

  19. I was wondering if when I made this I could leave out the Greek Yogurt? or is it an important part?
    Thank You!

    1. The Gracious Pantry says:

      You can certainly try it. It wouldn’t have that traditional texture, but I’m sure it would be tasty.

  20. Mary Pat Filer says:

    Just made this and am eating it right now, yum, delish and so glad I found this recipe because we like tuna and eat it often. Thanks!!!!

    1. The Gracious Pantry says:

      My pleasure! ๐Ÿ™‚

  21. 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!

  22. 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.

  23. 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™‚

  24. 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™‚

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

    1. The Gracious Pantry says:

      Alesia – Sure!

  26. 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 http://www.seafoodwatch.org. 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!

  27. 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˜€

  28. 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˜‰

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

    1. The Gracious Pantry says:

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

  30. 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!

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

  32. 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˜€

  33. 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˜€

  34. 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.

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