Healthy Tuna Salad without Mayo

Lighten up your classic tuna salad with this healthy tuna salad with Greek yogurt recipe. High-protein Greek yogurt, high-fiber chickpeas, and fresh dill are mixed with tuna to make a quick, easy, and creamy tuna salad. 

I’ve been making this no-cook, tuna salad without mayo recipe on repeat lately because it’s perfect for busy summer days. It’s a light and refreshing meal that keeps me full and satisfied until dinnertime. 

Through many rounds of recipe testing, I’ve successfully figured out how to eliminate the mayo from tuna salad and slash the calories, without sacrificing flavor! As an added bonus, this recipe can be whipped up in under 10 minutes with ingredients that you most likely already have on hand. 

After you make my Tuna Salad with Chickpeas, you need to try my Curry Roasted Chickpea Salad and Kale and Quinoa Power Salad!

Jump to:

• Why You’ll Love This Recipe
• Ingredients Needed
• Recipe Variations and Substitutions
• Step-By-Step Instructions
• Possible Dietary Restrictions?
• Storage
• Expert Tips
• Helpful Equipment
• Serving Suggestions 
• Can You Freeze Tuna Salad?
• Recipe FAQs
• Love This Lunch Recipe? You May Also Enjoy
• 📖 Healthy Tuna Salad without Mayo

Why You’ll Love This Recipe

Made with heart-healthy, whole-food ingredients. Fat-free plain Greek yogurt adds a healthy dose of protein along with live and active cultures. Chickpeas add fiber and protein, and my mayo-free tuna salad recipe calls for canned tuna packed in water (not high-fat oil). 

Quick and easy 10-minute recipe. The “hardest” part of this recipe is using a can opener on the canned tuna and chickpeas! There’s hardly any chopping, no cooking, and no special kitchen equipment needed.  

Super high in protein. This protein-packed tuna salad has THREE sources of protein – tuna fish, chickpeas, and Greek yogurt! A 5-ounce can of tuna has about 20 grams of protein alone! 

Full of flavor. While this is a healthy tuna salad recipe without mayo, that does not mean I am sacrificing flavor! Greek yogurt keeps it creamy, while lemon juice, fresh dill, salt, and pepper add tons of flavor! 

Ingredients Needed

Canned Tuna Fish. I recommend buying solid or chunk light white albacore tuna packed in water (not extra virgin olive oil).

Plain Greek Yogurt. You’ll need non-fat, plain Greek yogurt. Do not use regular yogurt. The flavor, consistency, and protein content in regular yogurt is very different from Greek yogurt.

Canned Chickpeas. The canned chickpeas, also known as garbanzo beans, should ideally have no salt added. You’ll drain and rinse the beans before adding them to the fresh tuna salad.

Lemon Juice. Freshly squeezed lemon juice adds a little bit of zest and a wonderful lemony flavor to the tuna salad!  

Fresh Dill. Fresh dill adds a deliciously fresh, summery flavor. When cooking with fresh dill, you’ll want to pinch off the little fine leaves attached to the stem before adding them to your tuna salad. 

Paprika. Ground paprika can brighten the flavor of many dishes, making it a great addition to this Greek yogurt tuna salad recipe with chickpeas. Some paprikas are hot and spicy, and smoky. Others are sweet, with no heat and a mild flavor. It depends on the variety that you choose.

Salt and Pepper. What would tuna salad be without a little salt and pepper!?

See the recipe card below for a full list of ingredients and measurements. 

Recipe Variations and Substitutions

• Make it Mediterranean style. Simply add capers, Greek olives, red onion, and/or chopped red bell peppers to this healthy tuna salad without mayo to give it a Mediterranean twist!
• Add some fat. My goal was to make a light and low-calorie tuna salad that is also low-fat. If you need more healthy fats in your diet though, simply mix in some extra virgin olive oil or avocado. Or use a higher fat plain Greek yogurt if you don’t want to alter the flavor too much from the recipe.
• Mix in fresh vegetables. I wanted to keep the prep time very low on this recipe. If you have extra time though, chop up some bell peppers, celery, onions, cucumbers, or cherry tomatoes. Fresh veggies are all delicious and nutritious additions that will also add some crunch! 
• Try different white beans. Chickpea salads are my favorite, but cannellini beans or great northern beans could all be used instead. 
• Experiment with different herbs. Instead of fresh dill, try using fresh parsley or fresh cilantro. 

Step-By-Step Instructions

Possible Dietary Restrictions?

My light tuna salad (no mayo) recipe is gluten-free as it’s written. Since Greek yogurt is a main ingredient, this tuna salad recipe would not fit into a dairy-free diet.  

Storage

No mayo tuna salad should be stored in an airtight container in the refrigerator. I highly recommend making this recipe ahead of time and eating it as a light lunch or meal prep option for the week! It holds up well and will stay fresh in the refrigerator for 3-5 days. 

Expert Tips

• For the best texture, choose a high-quality, solid, or chunk light tuna. Make sure it’s packed in water! Fully drain the tuna and flake it using a fork.   
• Don’t forget that canned tuna is already cooked. You can enjoy it at room temperature, right from the can. 
• If you can’t find fresh dill at the grocery store, you can use dried dill instead. The general rule of thumb when substituting dried dill in place of fresh dill, is to use 1 teaspoon of dried dill for every tablespoon of fresh dill called for in the recipe. 
• My healthy tuna salad without mayo can be eaten as soon as it’s made. If you’d like the flavors to meld and develop for a bit first, cover the salad and let it chill in the refrigerator for at least 30 minutes. 

Helpful Equipment

This is a very low-maintenance recipe that doesn’t require any special kitchen equipment. You’ll only need the basics, like a mixing bowl, measuring cups and spoons, and a can opener. I also like to use kitchen scissors to remove my fresh dill from the stems and cut it up quickly.

Serving Suggestions 

I usually make this recipe in advance during my weekly meal prep session. Throughout the week I’ll use my tuna salad with Greek yogurt to make sandwiches, lettuce wraps, grain bowls, and over salads! Here are some more creative ways to use tuna salad without mayo! 

1. Sandwiches and Wraps. Use healthy tuna salad (without mayo) in sandwiches, wraps, in a pita pocket, on a croissant, on a sandwich roll, or make it into a tuna melt. 
2. Crackers and Veggies. Tuna salad can easily be used as a dip on a veggie platter or a charcuterie board (like my Game Day Charcuterie Board). Scoop up bites of tuna using crackers, celery sticks, mini bell peppers, and sliced cucumber.
3. Over Greens. Add a big scoop of creamy tuna salad to a bowl full of greens, use in romaine lettuce boats, or as the filling for lettuce wraps. 
4. Grain Bowls and Pasta. You can quickly turn this lunch recipe into a warm dinner by mixing tuna salad into warm pasta (bowtie and macaroni shells are my favorite) or adding it to a grain bowl. My favorite grains for this are quinoa, brown rice, and couscous.  

Can You Freeze Tuna Salad?

Yes, tuna salad can be frozen. Traditional tuna salad with mayo should be frozen without the mayonnaise added because the taste and texture of mayo will change during defrosting. 

Healthy Tuna Salad without Mayo that is made with Greek yogurt should hold up to freezing and defrosting very well. Unlike other dairy-based creamy ingredients, Greek yogurt actually freezes and defrosts very well, with minimal changes to taste and texture. For best results, freeze for up to 2 months and slowly defrost in the refrigerator. 

Recipe FAQs

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