Tuna Salad Recipe without Mayo

Our chickpea tuna salad with Greek yogurt is a lightened up version of a classic lunch! Through many rounds of recipe testing, we’ve successfully figured out how to eliminate the mayo from tuna salad, as well as increase the protein and fiber, without sacrificing flavor!

If you’re like us, you’re busy. Whether or not you’re a parent, you’re likely balancing all kinds of things like work, sports leagues, family, friends… life is busy! This tuna salad without mayo has been a life-saver for my husband and I over the past several years when prepping lunch for work. It’s mixed up fast and we know we’ve got something nutritious to fuel our day.

After you make this recipe, be sure to try our Mexican tuna salad, curry roasted chickpea salad, and our kale and quinoa power salad for more good-for-you lunch yumminess! And if you’re looking for more tuna recipes, give our tuna casserole without canned soup a try too.

Why you’ll love this Greek Yogurt Tuna Salad

Made with nourishing, whole-food ingredients. Fat-free plain Greek yogurt adds 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 healthier 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! 

Chickpea Tuna Salad Ingredients

• 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!?

How to make Tuna Salad without Mayo

Step 1: Add drained tuna and drained and rinsed chickpeas to a medium sized mixing bowl.

Step 2: Add plain Greek yogurt, lemon juice, and spice to the bowl.

Step 3: Top with fresh dill that has been rinsed and removed from the stems. I recommend cutting it into smaller pieces with a kitchen shears.

Step 4: Mix until well combined. Taste and adjust as necessary.

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.  

Tips for Greek Yogurt Tuna Salad

• 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 tuna without mayo salad 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. 

Serving Chickpea Tuna Salad

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 this no mayo tuna salad 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. 

Since this tuna salad without mayo is made with Greek yogurt, it 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.