Last Updated April 25th, 2024 at 03:51 pm by Lisa
A healthier Tuna Salad packed with crunchy celery, creamy avocado, fresh basil, capers, kalamata olives, pepperoncini, and sun-dried tomatoes. This bright, flavorful salad works great rolled in a tortilla, scooped into bell pepper halves, or wrapped in lettuce for a low-carb lunch.
The mayonnaise is replaced with a blend of avocado and Greek yogurt for a rich, creamy texture without the excess fat of traditional mayo. Every bite offers lively Italian-inspired flavors and a fresh, clean finish.
Healthier Tuna Salad Recipe
Replacing the high fat and calories of a mayo-heavy tuna salad with avocado and a small amount of Greek yogurt keeps the salad creamy while cutting calories. This easy lunch recipe is full of crunchy vegetables and bold Mediterranean flavors — no boring tuna salad here.
- 1 whole tortilla wrap (spinach or your favorite variety)
- 1 whole bell pepper (red, green, or orange), cored and halved
- 4 small 7 oz cans albacore tuna, water-packed
- 1 ripe avocado
- 2 tablespoons plain Greek yogurt
- 2 tablespoons Italian parsley, chopped
- ½ cup green onions (scallions), chopped
- 3 tablespoons capers, chopped
- 4 tablespoons kalamata olives, chopped
- 3 tablespoons basil, diced
- 3 tablespoons sun-dried tomatoes in olive oil, chopped
- 2 tablespoons pepperoncini, chopped
- 2 tablespoons dill relish (or finely chopped dill pickles)
- 2 cups celery, small dice
- 1 teaspoon celery salt
- 1 teaspoon fresh cracked black pepper
- Remove the pit from the avocado and scoop the flesh into a small bowl. Add the Greek yogurt and mash with a fork until smooth — this is your creamy “mayo” substitute.
- Drain the tuna and place it in a medium bowl; break into bite-sized pieces with a fork.
- Add parsley, green onions, capers, kalamata olives, basil, sun-dried tomatoes, pepperoncini, dill relish, celery, celery salt, and cracked black pepper to the bowl with the tuna.
- Gently fold the avocado-yogurt mixture into the tuna and vegetables until everything is evenly combined.
- Scoop the tuna salad into bell pepper halves, spread it on a tortilla and roll, or use lettuce leaves for wraps. Store leftovers in an airtight container in the refrigerator for up to 5 days.
If you enjoy making components from scratch, try making your own sun-dried tomatoes at home — they add concentrated sweetness and texture to this salad.
Solid white albacore, water-packed, is an excellent choice for tuna salad because of its firm texture and mild flavor. Look for brands that use sustainable fishing methods and check labeling for low-mercury options if serving pregnant people or young children. Chunk light tuna (often skipjack or yellowfin) is milder and usually less expensive.
Healthier Tuna Salad Swaps
Here are simple swaps to lower calories and fat while keeping flavor and texture.
- Avoid heavy ingredients like a full cup of mayo, sour cream, or extra oils. The avocado plus a small amount of Greek yogurt provides creaminess and healthy fats with fewer calories.
- Use spinach or tomato-flavored tortillas for color, or choose low-carb wraps if preferred.
- One serving of this recipe provides about 28 grams of protein, making it a satisfying meal.
- Serve in colorful bell pepper halves, mini pepper scoops, or wrapped in romaine or iceberg leaves to skip the bread.
- Top a big green salad with this tuna and a light vinaigrette for another healthy option.
- Customize with additions like finely chopped red onion, Dijon mustard, onion powder, or fresh dill as you like.
- Swap canned chicken to make a similarly dressed chicken salad, or add hard-boiled eggs to create a tuna-egg salad.
- Use the mixture for a tuna melt or enjoy it with celery sticks for an easy, portable lunch.
More Salad Recipes
Cobb Salad is a classic layered salad with chicken, bacon, avocado, chopped eggs, and a tangy dressing — great for a hearty meal.
7 Layer Salad can be assembled a day ahead, chilled, and served with dressing on top for gatherings.
Taco Salad offers plenty of topping ideas and works well for feeding a crowd or family dinners.
Watermelon Salad with mint and feta is a refreshing summer side that’s perfect for potlucks.
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Healthy Tuna Salad Recipe
Equipment
- Chef knife
- Cutting board
Ingredients
Skinny Italian Tuna Salad
- 1 whole tortilla wrap (spinach or choice)
- 1 whole bell pepper, cored and halved
- 4 small 7 oz cans albacore tuna, water-packed
- 1 ripe avocado
- 2 tablespoons Greek yogurt
- 2 tablespoons Italian parsley, chopped
- ½ cup green onions, chopped
- 3 tablespoons capers, chopped
- 4 tablespoons kalamata olives, chopped
- 3 tablespoons basil, diced
- 3 tablespoons sun-dried tomatoes in olive oil, chopped
- 2 tablespoons pepperoncini, chopped
- 2 tablespoons dill pickle relish
- 2 cups celery, small dice
- 1 teaspoon celery salt
- 1 teaspoon fresh cracked pepper
Instructions
- Make the creamy base: mash avocado with Greek yogurt until smooth.
- Drain and flake the tuna in a medium bowl.
- Add parsley, green onions, capers, olives, basil, sun-dried tomatoes, pepperoncini, dill relish, celery, celery salt, and cracked pepper.
- Fold in the avocado-yogurt mixture until evenly combined.
- Serve in bell pepper halves, on lettuce wraps, or spread on a tortilla and roll. Refrigerate leftovers in an airtight container for up to 5 days.
Notes
To reduce calories, avoid heavy additions like a full cup of mayo, extra oil, or sour cream. The avocado plus a small amount of Greek yogurt keeps the salad creamy and satisfying. Swap ingredients to suit your taste: red onion, Dijon mustard, fresh dill, or hard-boiled eggs all make great additions.
Nutrition
Carbohydrates: 8 g |
Protein: 28 g |
Fat: 7 g