• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
Panning The Globe
  • Email
  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • Home
  • Recipes
  • About
  • Contact
  • Press
menu icon
go to homepage
subscribe
search icon
Homepage link
  • Home
  • Recipes
  • About
  • Contact
  • Press
×
Home » Recipes » Fish and Seafood

Healthy Tuna Salad (no mayo)

Published: Jun 11, 2021 · Updated: Mar 22, 2025 · By Lisa Goldfinger · 5 Comments · This post may contain affiliate links

Jump to Recipe
white bowl filled with tuna salad, 3 radishes and a half lemon in the background

This healthy tuna salad is made with low-fat yogurt and no mayo. Dijon mustard and lemon juice add bright flavor while crisp radishes (or celery), capers, and red onions add zest and crunch. You can whip this salad up in minutes for a healthy lunch or a super satisfying afternoon snack. It's so creamy and delicious, I promise you won't miss the mayo!

If you love creamy tuna salad but you're reluctant to add loads of mayo, I'm with you. Most tuna salad recipes suggest 2-4 tablespoons of mayo per serving. That's between 180 and 360 calories of fat per serving, just from the mayo alone. Delicious for sure, but not the healthiest and also not necessary, because plain low-fat yogurt is a great substitute for mayonnaise.

Low-fat plain yogurt has the creamy consistency and tangy flavors that blend so deliciously with briny tuna. And the healthiness of yogurt is an added bonus. It's naturally high in calcium and has gut-friendly probiotics, in addition to being low in fat. See below for a nutritional comparison between mayo and yogurt. 

When I studied Nutrition at Leith's Culinary School in London, one of my assignments for the semester was to develop ten healthy snack recipes, each between 100-200 calories per serving. The snacks had to contain protein because protein helps curb the appetite and keeps you feeling satisfied for long stretches of time between meals. One of my favorite snack recipes that came out of this assignment is this healthy tuna salad served on endive spears.

If you're making this tuna salad for lunch, it's delicious on a bed of greens with oil and vinegar or on this healthy green salad  or serve it with crackers or in a sandwich.

5 endive spears with tuna salad on the ends, sitting on a gray plate garnished with a few slices of radish and sprinkles of chopped red onion

LOW FAT YOGURT VS MAYONNAISE

I love mayonnaise and I don't consider it unhealthy but I do use it in moderation, recognizing that it's basically pure fat. For a dish that requires a lot of mayo, it's great to have a lighter, healthier alternative. Here's the nutritional comparison of Mayonnaise vs Yogurt, using my favorite brands: Hellman's mayonnaise vs Stonyfield Farm Organic Lowfat Plain Yogurt

1 TABLESPOON OF MAYO 

  • 90 calories 
  • 100% of the calories are from fat
  • 90mg sodium
  • 0 calcium 

1 TABLESPOON OF LOW-FAT YOGURT

  • 8 calories
  • 2% of the calories are from fat
  • 9mg sodium
  • 21 mg calcium
  • 6 different live active gut-healthy cultures 

You can see from the numbers that mayo is more than ten times higher in fat and calories than plain yogurt. Adding loads of mayo to tuna salad can quickly add up to a daunting amount of fat, salt and calories whereas you can add as much yogurt as you want - make your tuna salad as creamy as you want - without worrying about maxing out on your RDA of fat or sodium. 

How to make Healthy Tuna Salad with No Mayo

One 5-ounce can of tuna mixed with yogurt and chopped veggies serves two people as a snack with endives or crackers, or for a lunch when served in a sandwich or with a salad. 

  1. Drain a 5-ounce can of water-packed tuna and mash it in a mixing bowl.
  2. Add half a cup of plain low-fat yogurt (or as much as you like), 3 tablespoons of chopped radishes (or celery), 3 tablespoons of chopped red onions, 2 tablespoons of capers, 2 teaspoons of Dijon mustard, 1 teaspoon of lemon juice and salt, to taste.
  3. Mix thoroughly, and adjust the flavors by adding more yogurt, lemon juice or salt, if needed.
A large white bowl filled with ingredients for making healthy tuna salad: tuna, yogurt, mustard, chopped radishes and chopped red onions

Other Favorite healthy snack recipes developed for Leith's

  • healthy fruit and nut snack bars
  • no-bake oatmeal peanut butter energy bites
5 endive spears with tuna salad on the ends, sitting on a gray plate garnished with a few slices of radish and sprinkles of chopped red onion

If you try this Healthy Tuna Salad Recipe I hope you'll come back to leave a star rating and a comment. I'd love to know what you think.

Print

Recipe

clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
white bowl filled with healthy tuna salad, with flecks of radish, capers and red onion.

Healthy Tuna Salad (No Mayo)


5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 2 reviews

  • Author: Lisa
  • Total Time: 15 minutes
  • Yield: 2 servings 1x
Print Recipe

Description

A full-of-flavor, low-calorie, lower-fat version of classic tuna salad, made with yogurt instead of mayo. Perfect for lunch. Also makes a healthy satisfying afternoon snack.


Ingredients

Scale
  • 1 5-ounce can of water-packed tuna, drained
  • ½ cup plain low-fat yogurt, not Greek (I recommend Stonyfield Farm Organic)
  • 3 tablespoons finely chopped radishes (or celery)
  • 3 tablespoons finely chopped red onion (½ a small red onion)
  • 2 tablespoons non-pareil (small) capers divided: 1 tablespoon chopped, one tablespoon left whole
  • 2 teaspoons prepared dijon mustard such as Grey Poupon
  • 1 lemon, halved. Once half juiced. The other half sliced into wedges.
  • Sea salt or kosher salt, to taste

Optional Accompaniments:

  • 1 head of endive or chicory, separated into individual leaves

Instructions

  1. Mash the tuna in a bowl. Add yogurt, radishes, onion, chopped and whole capers, mustard, 1 teaspoon of lemon juice, and salt, to taste. Mix thoroughly. Adjust flavor with more lemon juice and salt, if needed. Add additional yogurt for a creamier texture.
  2. For a healthy snack, scoop a heaping tablespoon of tuna salad onto each endive leaf. Serve with lemon wedges.

Notes

MAKE IT EXTRA CREAMY: Feel free to add as much yogurt as you need to achieve your desired level of creaminess. Plain low fat yogurt is so delicious when mixed with tuna!

ADD-INS AND SUBSTITUTIONS: I've chosen radishes, red onions and capers for flavor and crunch but this tuna salad lends itself to many variations. Here are some of my other favorite mix-ins: chopped scallions, chopped chives, slivered basil, celery, pickles and olives.

SWAP LEMON JUICE FOR VINEGAR: The lemon juice adds acid to the mix which balances out the flavors in this salad but vinegar will do the same so feel free to give it a try. I like red wine vinegar best for tuna salad.

  • Prep Time: 15
  • Category: salad, snack, lunch
  • Method: no cook
  • Cuisine: Mediterranean diet

Did you make this recipe?

If you make this recipe, please let me know how it turns out for you! Leave a comment below and share a picture on instagram with the hashtag #panningtheglobe

More Fish and Seafood Recipes

  • A broiled miso salmon fillet topped with miso dressing and sesame seeds on a bed of salad greens with jicama matchsticks, mango chunks and sliced watermelon radishes.
    Miso Ginger Salmon Salad
  • Royal Thai Crab Cakes
  • Hands reaching in to grab seafood from a table topped with a seafood boil
    Seafood Boil Recipe
  • 8 coco bread rolls in a basket lined with a flowery cloth napkin.
    Jamaican Coco Bread

Filed Under: All Recipes, American Food, Dinner, Fish and Seafood, Lunch and Brunch, Quick and Easy, Salads Tagged With: snack

Reader Interactions

Comments

    Leave a Comment Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe rating 5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  1. Shalini

    September 19, 2022 at 9:04 am

    I love that finally a recipe without Greek yogurt and mayonnaise and delicious.

    Reply
    • Lisa

      September 19, 2022 at 11:06 am

      I'm so glad you enjoyed!

      Reply
  2. restaurantthatdeliversnearme.website

    July 11, 2021 at 4:46 am

    Thanks alot.

    Reply
  3. jennifer Jostyn Goldyn

    June 12, 2021 at 1:27 pm

    This looks SO good! Can't wait to make!!!

    Reply
    • Lisa

      June 13, 2021 at 5:40 am

      Thanks Jen! I hope you enjoy xx

      Reply

Primary Sidebar

Hi, I'm Lisa! Welcome to Panning The Globe. Dive into my collection of delicious, healthy recipes, discover new global flavors, and create unforgettable meals for your family and friends. Learn More!

Essential Summer Side Dishes!

  • A white bowl filled with Shirazi salad of cucumbers cherry tomatoes green peppers and onions
    Shirazi Salad (Persian Cucumber, Tomato and Onion Salad)
  • Creamy Spicy Chipotle Coleslaw
    Chipotle Coleslaw
  • Blue bowl filled with sautéed shredded zucchini. A mint leaf on top.
    Julia Child's Sautéed Shredded Zucchini Recipe
  • a white bowl filled with sautéed corn kernels and chopped scallions. The bowl sits on a blue and white striped cloth napkin and several pieces of flatware are in the background
    Sautéed Corn with Scallions
  • japanese potato salad in a white bowl
    Japanese Potato Salad Recipe
  • Close up of corn tomato avocado salad
    Corn Tomato Avocado Salad
  • Dutch oven on a striped cloth, filled with ratatouille
    The Best Easy Ratatouille Recipe
  • white bowl filled with cucumber raita and garnished with a sprig of fresh mint
    Cucumber Raita

Browse all Side Dish Recipes →

STAY ON TOP OF WHAT’S COOKING

Subscribe to our free newsletter and get the newest recipes and seasonal menu ideas sent directly to your inbox.

Footer

LET'S CONNECT!

  • Email
  • Facebook
  • Instagram
  • Pinterest
  • Twitter

Footer

↑ back to top

Newsletter

  • Sign Up! for emails and updates

Browse

  • Contact
  • All Recipes
  • Quick & Easy Recipes
  • Side Dish Recipes
banner with names of publications that have featured recipes from panning the globe

COPYRIGHT © Panning The Globe 2025 · All text, recipes, content and images on this site are the sole property of Lisa Goldfinger and Panning The Globe.

PRIVACY POLICY · CONTACT ME · SUBSCRIBE

404 shares