Tuna salad is a lunchtime classic for good reason. It’s quick, affordable and packed with protein. But traditional recipes often rely on a heavy scoop of mayonnaise, which can quickly add extra calories and fat. The good news is there’s a simple swap that keeps tuna salad creamy and delicious while giving it a serious nutrition boost: Greek yogurt. Here’s why it works and how to make it.

Why Swap Mayo for Greek Yogurt?

Mayonnaise is made mostly from oil and egg yolks, which is why it’s so rich. Just one tablespoon contains roughly 90 to 100 calories and about 10 grams of fat. Plain Greek yogurt, on the other hand, has only a fraction of the calories and adds extra protein instead. A tablespoon of nonfat Greek yogurt contains around 10 calories and close to 2 grams of protein.

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Swapping some or all of the mayo for Greek yogurt can make your tuna salad lighter while boosting its protein content, helping you feel fuller for longer. Greek yogurt also contributes calcium, and many varieties contain live and active cultures, which can support gut health.

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How Does It Taste?

Greek yogurt is thick and creamy, so it blends easily with tuna and coats every bite just like mayo does. It has a slightly tangy flavour that pairs beautifully with lemon, mustard and fresh herbs. If you’re worried about the taste, start by replacing half the mayo with yogurt. You’ll still get some of that familiar richness, with a lighter, fresher finish.

How to Make Greek Yogurt Tuna Salad

Serves: 2 to 3
Prep time: 10 minutes

Ingredients

• 2 cans (about 140 g / 5 oz each) tuna, drained
• ½ cup (about 120 g) plain Greek yogurt
• 1 tbsp Dijon mustard
• 1 tbsp lemon juice
• 1 celery stalk, finely diced
• 2 tbsp red onion, finely diced
• 2 tbsp chopped dill pickles or relish
• 1 tbsp chopped fresh dill or parsley
• Salt and black pepper, to taste
• 1 tbsp mayonnaise (optional, for extra richness)

Instructions

1. Prepare the tuna. Drain the tuna well and flake it into a medium bowl with a fork.
2. Make the dressing. In a small bowl, stir together the Greek yogurt, Dijon mustard, lemon juice and mayonnaise, if using.
3. Combine. Add the dressing to the tuna along with the celery, red onion, pickles and herbs. Mix until everything is evenly coated.
4. Season. Taste and add salt and pepper as needed.
5. Serve. Enjoy it on whole-grain bread, in lettuce wraps, with crackers or stuffed into an avocado.

Tips for the Best Results

• Choose plain yogurt. Flavoured or vanilla yogurt will make your tuna salad sweet, so stick with plain.
• Pick your fat level. Nonfat Greek yogurt keeps calories low, while 2% or full-fat versions give a creamier texture.
• Drain the tuna well. Extra liquid can make your salad watery.
• Boost the flavour. Add capers, chopped olives, a pinch of smoked paprika or a dash of hot sauce for extra punch.
• Choose your tuna wisely. Canned light tuna is lower in mercury than albacore, which is why the U.S. Food and Drug Administration lists it among its “best choices” for fish. Albacore can still be enjoyed but in smaller amounts.

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