Low Calorie Tuna Salad Recipe

 

Introduction

Imagine a lunch that’s creamy, bursting with fresh flavor, and ready in under 10 minutes. Sounds too good to be true? Meet your new best friend: this incredibly easy Low Calorie Tuna Salad Recipe! This isn't your grandma's heavy, mayo-drenched version. We’re talking about a light, zesty, and protein-packed masterpiece that will have you looking forward to lunchtime all day long.

Did you know the humble tuna salad first popped up in American kitchens in the early 1900s, born from a desire not to waste a single scrap of food 11? It’s a classic for a reason! Our modern twist keeps all the comforting nostalgia but ditches the guilt. With simple ingredients you probably already have in your pantry, it’s perfect for a quick weeknight dinner, a satisfying post-workout meal, or even a fancy-looking lunch to impress your coworkers. It’s so family-friendly that even picky eaters will ask for seconds. If you loved our popular Avocado Chicken Salad, you’re going to adore this equally creamy but even lighter alternative. Get ready to fall in love with a salad that’s as good for your body as it is for your taste buds!

What is Low Calorie Tuna Salad?

Okay, let’s talk about the name for a sec. “Low Calorie Tuna Salad”… it’s not exactly a mouthful like “Coq au Vin,” is it? But hey, we’re not here for fancy French phrases; we’re here for real, delicious food that fits into our busy lives! Why call it “low calorie”? Because we’ve swapped out the heavy mayonnaise for a dream team of Greek yogurt and a touch of Dijon mustard, creating all the creaminess without the extra fat. It’s a direct, honest name for a recipe that delivers on its promise. After all, as the old saying goes, “the way to a man’s heart is through his stomach”—but these days, we’re aiming for a happy, healthy heart and a satisfied soul! So, are you ready to see just how good eating clean can taste? Let’s get mixing!

Why You’ll Love This Low Calorie Tuna Salad

This recipe is an absolute winner for three big reasons. First, its main highlight is its incredible balance: it’s rich and creamy from the Greek yogurt, bright and tangy from the lemon and mustard, and packed with satisfying crunch from the celery and red onion. Every bite is a party in your mouth! Second, it’s a serious cost-saver. For just a few dollars—a can of tuna, some pantry staples, and a few fresh veggies—you can make multiple servings of a restaurant-quality lunch. That’s way cheaper than a daily takeout habit! Finally, the flavorful ingredients are what truly make it special. Fresh dill and parsley add a garden-fresh note that elevates the whole dish from simple to spectacular. If you’re a fan of our Easy Egg Salad, you’ll find this tuna version just as versatile and addictive. Give it a try—it might just become your new weekly staple!

How to Make Low Calorie Tuna Salad

Quick Overview This dish is the definition of effortless. In less than 10 minutes, you can whip up a batch of this creamy, crunchy, and utterly satisfying salad. The magic lies in its simplicity and the vibrant, fresh flavors that come together so beautifully. It’s perfect for meal prep, a last-minute lunch, or even a light dinner.

Key Ingredients for Low Calorie Tuna Salad

• 2 cans (5 oz each) of tuna in water, drained well
• 1/4 cup plain non-fat Greek yogurt
• 1 tablespoon Dijon mustard
• 1 tablespoon fresh lemon juice
• 1/4 cup finely chopped celery
• 2 tablespoons finely chopped red onion
• 1 tablespoon sweet pickle relish (or chopped dill pickles)
• 1 tablespoon chopped fresh dill
• 1 tablespoon chopped fresh parsley
• Salt and freshly ground black pepper, to taste

Step-by-Step Instructions

1. Drain the Tuna: Open your cans of tuna and drain them thoroughly in a colander. Give them a good press with a fork or the back of a spoon to squeeze out as much liquid as possible. This is key to preventing a watery salad.
2. Combine Wet Ingredients: In a medium-sized mixing bowl, add the drained tuna, Greek yogurt, Dijon mustard, and fresh lemon juice.
3. Mix It Up: Use a fork to break up the tuna and mix all the wet ingredients together until they form a creamy base.
4. Add Crunch & Flavor: Stir in the chopped celery, red onion, pickle relish, fresh dill, and fresh parsley.
5. Season to Perfection: Give it a taste! Add salt and plenty of freshly ground black pepper according to your preference. Mix one final time.
6. Serve or Chill: Your salad is ready to serve immediately, or you can cover it and let it chill in the fridge for 30 minutes to let the flavors meld together even more.

What to Serve Low Calorie Tuna Salad With

This versatile salad is a star on its own, but it’s also fantastic paired with other items for a complete meal. Here are a few of my favorite ways to enjoy it:

• Classic Style: Scoop it onto a bed of crisp lettuce for a light lunch or serve it between two slices of whole-grain bread or in a pita pocket.
• Crunchy Dippers: Serve it with whole-grain crackers, cucumber slices, bell pepper strips, or endive leaves for a no-bread option.
• On a Bed of Greens: Turn it into a main-course salad by serving a generous scoop over a large mixed green salad with cherry tomatoes and avocado.
• Stuffed: Hollow out a tomato or an avocado half and fill it with the tuna salad for an elegant and healthy presentation.

Top Tips for Perfecting Low Calorie Tuna Salad

• Drain, Drain, Drain: Seriously, don’t skip this step. Excess water from the tuna will make your salad soggy.
• Fresh Herbs are Key: While dried herbs work in a pinch, fresh dill and parsley make a world of difference in flavor and aroma.
• Customize the Crunch: Don’t have celery? Try finely chopped cucumber or even a bit of jicama. No red onion? A shallot works beautifully.
• Boost the Protein: For an extra protein punch, stir in a chopped hard-boiled egg.
• Make it Dairy-Free: Swap the Greek yogurt for a dairy-free plain yogurt alternative or even mashed avocado for a different kind of creaminess.
• Let it Rest: If you have the time, letting the salad sit in the fridge for at least 30 minutes before serving allows all the flavors to marry and creates a more cohesive taste.

Storing and Reheating Tips

This Low Calorie Tuna Salad is best enjoyed fresh but stores wonderfully for meal prep.

• Refrigeration: Store your leftover tuna salad in an airtight container in the refrigerator. It will stay fresh and delicious for up to 3-4 days.
• Freezing: I do not recommend freezing this salad. The high water content in the vegetables and the dairy in the Greek yogurt will separate and become watery and grainy upon thawing, ruining the texture.
• Reheating: This is a cold salad and is not meant to be reheated. Simply give it a good stir before serving if it has been sitting for a while, as the liquid from the vegetables may settle at the bottom. If it seems a little dry after a couple of days, you can stir in a tiny splash of lemon juice or a teaspoon of yogurt to refresh it.