Low Fat Tuna Salad Recipe With Greek Yogurt: Protein-Packed Creaminess Without Mayo

This protein-packed tuna salad swaps mayo for Greek yogurt without sacrificing creaminess. The result is a lighter version that’s just as satisfying.

With simple ingredients and 5 minutes of prep, this dish delivers bold flavor and a texture so rich, you won’t miss the traditional recipe.

Ingredients for Low Fat Tuna Salad Recipe with Greek Yogurt

Simple, protein-packed ingredients create a lighter yet creamy dish without mayo.

The tuna is key—wild-caught in water (not oil) keeps it light while delivering clean flavor. Whole Foods or Trader Joe’s carry high-quality options. Greek yogurt acts as the base, so opt for a thick, unsweetened variety. Fage or Chobani are reliable brands. Fresh dill elevates the flavor profile, so grab it from the produce section if available (the refrigerated kind in tubes works in a pinch).

No Greek yogurt? Low-fat sour cream works, but the texture will be slightly different. Skip the capers if unavailable—chopped pickles or relish add similar tang. For extra crunch, add diced cucumber or bell pepper. The Dijon mustard can be swapped for regular yellow mustard, though it’ll be milder. Fresh lemon juice is ideal, but bottled works (just use half the amount).

This keeps well for 3-4 days in an airtight container. Store it in the coldest part of your fridge. For best texture, add the celery and onion just before serving if making ahead. Great for sandwiches, salads, or as a dip with veggie sticks.

Step-by-Step Instructions for Low Fat Tuna Salad With Greek Yogurt

Master this technique for a creamy, protein-rich salad that holds its texture and flavor beautifully.

Step 1: Prepare and Drain the Base Ingredients

Begin by draining the 2 cans Canned Tuna in Water thoroughly in a fine-mesh sieve, pressing gently with a spoon to remove all excess liquid. Transfer to a large mixing bowl and flake the tuna with a fork until it reaches an even, chunky consistency.

This step prevents a watery salad. Meanwhile, finely dice the 3 whole Celery Stalks and mince the 0.25 whole Red Onion. The celery should be cut into small, uniform pieces to distribute evenly throughout the salad, while the red onion should be minced finely to mellow its sharpness.

Step 2: Combine Wet Ingredients for Creamy Base

In the bowl with the tuna, add the 0.75 cup Plain Greek Yogurt, 1 tbsp Dijon Mustard, and 1.5 tbsp Lemon Juice. Stir gently but thoroughly to combine, ensuring the yogurt coats the tuna evenly without breaking it down further.

The Dijon mustard adds a tangy depth that balances the richness of the yogurt, while the lemon juice brightens the overall flavor. At this stage, the mixture should look creamy but not soupy—if it appears too dry, the yogurt will loosen slightly as you incorporate the remaining ingredients.

Step 3: Incorporate Aromatics and Seasonings

Add the diced celery, minced red onion, 2 tbsp Fresh Dill, 0.5 tsp Garlic Powder, 0.5 tsp Sea Salt, and 0.25 tsp Black Pepper to the bowl. Fold everything together with a spatula, taking care not to overmix, which can make the salad mushy.

The fresh dill adds a bright, herbal note that pairs perfectly with the tuna, while the garlic powder provides a subtle savory backdrop. Taste at this point and adjust the sea salt if needed—remember that the capers and eggs will add additional saltiness later.

Step 4: Add Finishing Touches and Chill

Rinse and drain the 1 tbsp Capers to remove excess brine, then stir them into the salad. If using, chop the 2 whole Hard-Boiled Eggs into small pieces and fold them in gently. The eggs add a creamy texture and rich depth, while the capers introduce a briny pop of flavor.

Cover the bowl and refrigerate for at least 30 minutes to allow the flavors to meld and the salad to firm up slightly. This resting period ensures every bite is well-balanced and cohesive, with the yogurt fully absorbing the seasonings and aromatics.

Make-Ahead Tips for This Recipe

Prep Ahead Strategy

I always prep the veggies first—dice the 3 celery stalks and mince the ¼ red onion up to 2 days ahead. Store them in separate airtight containers with a damp paper towel to maintain crispness. This saves 10-15 minutes on busy days. 💡

Mix Without Eggs

Combine the tuna, ¾ cup Greek yogurt, and seasonings without the eggs if making 24+ hours ahead. The eggs can turn rubbery when stored too long. Add them fresh the day you plan to serve.

Flavor Boost Overnight

After mixing, let the salad rest in the fridge for at least 4 hours—overnight is even better. The flavors meld beautifully, and the yogurt absorbs the dill and lemon notes. I notice the taste deepens significantly.

Portion for Convenience

Divide into single-serving containers for grab-and-go lunches. These stay fresh for 3-4 days in the coldest part of your fridge. I use glass jars with tight lids to prevent leaks. ❄️

Revive Before Serving

If the salad seems dry after storage, stir in 1-2 tsp lemon juice or a splash of water. This restores creaminess without diluting flavor. Always give it a quick taste and adjust seasoning.

Freezing Not Recommended

The yogurt base separates when frozen, creating a watery texture. However, you can freeze the drained tuna alone for up to 1 month. Thaw overnight in the fridge before mixing with fresh ingredients.

Frequently Asked Questions