Tuna salad is the ultimate no cook high protein meal. I have made this recipe for years when I needed something fast, filling, and reliable. It comes together in just 15 minutes, yet it tastes like you planned ahead. This healthy tuna salad recipe uses clean, classic ingredients that hold up well for meal prep and stay fresh for 3 to 4 days in the fridge. It is simple, fast and easy, and perfect for busy weekdays.
Table of Contents
Why You’ll Love This Recipe
- Quick and easy. You can mix everything in one bowl and finish in 15 minutes.
- Simple ingredients. Most items are already in your fridge or pantry.
- High protein and filling. One serving keeps you satisfied for hours.
- Perfect for meal prep. It stays fresh for 3 to 4 days when stored properly.
- Crowd pleaser. It works for family lunches, picnics, and casual gatherings.
This version stands out because of its clean flavor balance and texture. The key is draining the tuna very well before mixing. This keeps the salad thick and not watery. The crunch from celery and the bite from red onion give contrast to the creamy base. It tastes fresh, comforting, and satisfying every time.
Ingredients Needed
This healthy tuna salad recipe uses simple pantry staples with a few fresh additions for texture and flavor.
For the Base
- 2 cans tuna, 5 ounces each, drained very well
- 1 stalk celery, finely diced for crunch
- 2 tablespoons red onion, finely chopped for a mild bite
- 1 to 2 tablespoons fresh parsley, chives, or mixed herbs, chopped
For the Creamy Dressing
- ¼ cup mayonnaise, use full fat for richer flavor or light if you prefer
- ½ tablespoon Dijon mustard for a gentle tang
- Kosher salt, to taste
- Freshly ground black pepper, to taste
Tip: Drain the tuna thoroughly before mixing. Press it gently with a fork to remove extra liquid. This keeps the tuna salad thick and prevents a soggy texture.
How to Make Tuna Salad
- Prepare the ingredients.
Open the tuna cans and drain them very well. Press the tuna gently with the lid or a fork to remove extra liquid. This step keeps the salad thick and prevents a watery texture. Dice the celery into small, even pieces. Finely chop the red onion and fresh herbs so they blend smoothly into the mixture. - Combine the base ingredients.
Place the drained tuna in a medium mixing bowl. Use a fork to break it into small flakes. Add the diced celery, chopped red onion, and fresh herbs. Breaking up the tuna first helps every bite stay balanced. - Add the dressing ingredients.
Spoon in the mayonnaise and Dijon mustard. Sprinkle with kosher salt and freshly ground black pepper. Start with a small amount of salt, then adjust after mixing. - Mix until just combined.
Stir everything together with a fork or spoon. Fold gently so the tuna stays light and flaky. Mix until the ingredients are evenly coated and the texture looks creamy but not mashed. - Taste and adjust.
Take a small bite and adjust seasoning if needed. Add a pinch more salt, pepper, or herbs for extra flavor. - Serve or chill.
You can enjoy it right away, or cover and chill for 30 to 60 minutes. Chilling allows the flavors to blend and makes the salad taste even better.
Serving & Storage
Traditional Options
The classic way to serve tuna salad is in a sandwich. Spoon a generous layer onto toasted whole grain or sourdough bread. Add crisp lettuce and fresh tomato slices for extra texture and freshness. You can also turn it into a tuna melt by placing it on bread with a slice of cheese, then warming it in a skillet or oven until the cheese melts and the bread turns golden.
Low Carb Alternatives
For a low carb option, scoop the tuna salad into butter lettuce leaves and fold them like wraps. You can also stuff it into halved avocados or hollowed tomato halves for a fresh and filling meal. These options work well for Keto, Paleo, and gluten free diets.
The Dip Method
Tuna salad also works as a party dip. Serve it in a bowl surrounded by whole grain crackers, cucumber slices, or baked chips. It is simple, satisfying, and perfect for casual gatherings.
Storage and Food Safety
Store tuna salad in an airtight container in the refrigerator. It stays fresh for 3 to 4 days when kept cold. Because it contains fish and mayonnaise, do not leave it at room temperature for more than 1 to 2 hours. If it has been sitting out too long, discard it to avoid food safety risks.
Conclusion
This healthy tuna salad recipe proves that simple food can still taste amazing. It takes just 15 minutes, uses basic ingredients, and delivers high protein in every serving. It also holds up well for meal prep, making it a smart choice for busy weeks. The texture stays creamy, the flavor stays fresh, and you can serve it in many ways.
If you tried this tuna salad recipe, I would love to hear from you. Leave a comment below and share your star rating. Your feedback helps others and keeps this recipe community growing. Feel free to share it on Pinterest or Facebook so friends can enjoy it too.
What twist did you add to make it your own? Let us know below.
YOU MIGHT ALSO LIKE…
Tuna Salad Recipe
Ingredients
For the Base
- 2 cans (5 oz each) tuna, drained very well
- 1 stalk celery, finely diced for crunch
- 2 tablespoons red onion, finely chopped for mild bite
- 1.5 tablespoons fresh parsley, chives, or mixed herbs, chopped
For the Creamy Dressing
- 0.25 cup mayonnaise use full fat for richer flavor or light if preferred
- 0.5 tablespoon Dijon mustard for gentle tang
- to taste kosher salt
- to taste freshly ground black pepper
Instructions
- Open the tuna cans and drain them very well. Press the tuna gently with the lid or a fork to remove excess liquid. Dice the celery into small pieces and finely chop the red onion and fresh herbs.
- Place the drained tuna in a medium mixing bowl and break it into small flakes with a fork. Add the diced celery, chopped red onion, and fresh herbs.
- Add the mayonnaise and Dijon mustard. Season with kosher salt and freshly ground black pepper, starting with a small amount.
- Stir gently until just combined. Fold carefully so the tuna stays light and flaky, and mix until creamy but not mashed.
- Taste and adjust seasoning as needed. Add more salt, pepper, or herbs if desired.
- Serve immediately or cover and chill for 30 to 60 minutes to allow the flavors to blend. Store in an airtight container in the refrigerator for up to 3 to 4 days.
Notes
Nutrition Facts Per Serving
Calories: 172 kcalCarbohydrates: 1 g
Protein: 17 g
Fat: 11 g
Saturated Fat: 2 g
Trans Fat: 1 g
Cholesterol: 36 mg
Sodium: 322 mg
Potassium: 173 mg
Fiber: 1 g
Sugar: 1 g
Vitamin A: 148 IU
Vitamin C: 2 mg
Calcium: 20 mg
Iron: 2 mg
FAQs
Is tuna salad actually healthy?
Yes, tuna salad can be very healthy. Tuna is high in protein and low in carbs, which makes it great for a high protein or low carb diet. The health factor depends on what you mix into it. Using a moderate amount of mayonnaise or swapping part of it with Greek yogurt can lower calories while keeping it creamy. Adding fresh vegetables like celery and herbs also boosts texture and nutrients.
How long does tuna salad last in the fridge?
Tuna salad lasts about 3 to 4 days in the refrigerator when stored in an airtight container. Keep it cold at all times. If it smells sour, looks watery, or has been left out too long, it is best to throw it away for safety.
What is the best canned tuna to buy?
Look for tuna packed in water if you want fewer calories and a lighter texture. Oil packed tuna has a richer taste. Wild albacore and yellowfin are popular choices. You can also check for labels like pole and line caught or MSC certified if you care about sustainability. Always choose a brand with low mercury levels when possible.
Can you make tuna salad without mayo?
Yes, you can. Greek yogurt is a popular swap that adds protein and keeps the salad creamy. Mashed avocado also works well and adds healthy fats. You can even mix yogurt and a little olive oil for a balanced flavor.
Do you put eggs in tuna salad?
Some people add chopped hard boiled eggs for extra protein and a softer texture. It is not required for a classic tuna salad recipe, but it can make the mixture richer and more filling.
How to make tuna salad taste good?
Start with well drained tuna to avoid a watery result. Add crunch from celery and a small amount of red onion for bite. Dijon mustard adds gentle tang. Fresh herbs brighten the flavor. Always taste and adjust salt and pepper at the end. Letting the salad chill for 30 minutes also helps the flavors blend and taste better.