This healthy tuna salad recipe is a 5-minute lunch that swaps mayo for Greek yogurt and takes things up a notch with crumbled feta, chopped pistachios, and fresh dill. As a registered dietitian, this is one of those recipes I find myself adding to lots of clients meal plans because its quick, easy and made from stuff they already have in the cupboard.
A Quick Look At This Recipe
✅ Recipe Name: Healthy Tuna Salad Recipe (With Pistachio and Feta)
🕒 Ready In: ~5 minutes
👪 Serves: 1 (easily scales up)
🍽 Calories: ~250 kcal per serving (with approximately 35g protein)
🥣 Main Ingredients: Canned tuna, Greek yogurt, feta, pistachios, celery, red onion, fresh dill, Dijon mustard, lemon juice
📖 Dietary Info: Gluten-free, high protein, no added sugar, nut-containing
⭐ Why You'll Love It: High-protein, ready in minutes, works great with crackers or in a wrap, sandwich or baked potato
I love a versatile lunch because I hate eating the same thing on repeat. With this tuna salad, you can enjoy it any way you’re craving it. Scoop it onto crackers, pile it into a sandwich, or serve it alongside a baked potato with a little melted cheese on top. It’s a base you can switch up depending on what you feel like that day.
The recipe makes one serving, which I love for a quick solo lunch, but it scales up really easily if you're making it for two or doing a bit of meal prep for the week. If you enjoy salad-based meal prep, you might also love my Mason Jar Salad Meal Prep for another easy grab-and-go option. And if you're already a fan of pistachio and feta together, my Pistachio Feta Dip is absolutely worth trying too.
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Why This Recipe Is Good for You
- This tuna salad packs an impressive amount of protein (35 grams) into a very reasonable calorie count (250 calories)
- Canned tuna is one of the best value protein sources available. A standard can (approximately 130–140 grams drained) provides around 25–30 grams of protein depending on the brand.
- Beyond protein, tuna is a source of B12, selenium, and iodine, nutrients that many people don't get quite enough of.
- There is also no mayonnaise in this recipe, unlike traditional tuna salad recipes. This helps lower the saturated fat content, while swapping in Greek yogurt keeps everything creamy.
Key Ingredients
The complete ingredient list with measurements can be found in the recipe card below.
- Canned tuna: I like to choose tuna packed in water rather than oil. Look for light tuna (skipjack or yellowfin) for a lower-mercury option, or albacore (solid white) if you prefer a milder, flakier texture.
- Greek yogurt: Use plain Greek yogurt. I personally like to use Fage 2% in most of my recipes.
- Feta: I use pre-crumbled feta a lot as its easier but buying a block and crumbling it yourself will always give a better flavor.
- Pistachios: You want raw or lightly salted roasted pistachios, finely chopped. Pre-shelled is the most convenient option. Chop them small enough that you get a little bit of texture and flavour in every forkful without it being overwhelming.
- Celery: One stalk, finely chopped for adding crunch.
- Red onion: Finely diced. Red onion has a sharper flavour than white onion, but it mellows quickly when mixed with the lemon juice and yogurt. If you find raw red onion too strong, soak the chopped pieces in cold water for 5 minutes before adding them in.
- Fresh dill: Fresh is best here. It adds a light, grassy flavour that pairs great with both the tuna and the feta. Parsley also works but I personally think dill gives a much better flavor.
- Dijon mustard: This is creamier and less acidic than yellow mustard. It adds a real depth of flavour. Try not to leave this out as it really brings everything together.
- Lemon juice: Freshly squeezed if possible.
Ingredient Substitutions
Dairy-free: Swap the Greek yogurt for a plain, unsweetened dairy-free yogurt such as a coconut-based yogurt. Leave out the feta or use a dairy-free feta alternative. You could also sub the yogurt for half an avocado as another option.
Nut-free: Simply leave out the pistachios. You could add a tablespoon of pumpkin seeds or sunflower seeds instead for a similar crunchy element without the nut content.
Lower calorie: Reduce the feta to half a tablespoon and leave out the pistachios. The salad will still taste great, it'll just be a lighter version.
Let me know in the comments if you make any of these swaps, I'd love to hear how it works out for you! 💛
Recipe Variations
Mediterranean style: Add a few sliced kalamata olives or capers with a small handful of cherry tomatoes, and a drizzle of extra virgin olive oil.
Spicy version: Add a small pinch of chilli flakes or a dash of sriracha to the yogurt mixture before combining. It adds a lovely heat that works really well with the feta.
Dietitian version: Add even more chopped veggies than the recipe calls for to give extra crunch, fiber, and volume. I do this with almost every recipe, especially to use up anything I have in the fridge.
How To Make This Healthy Tuna Salad
Below are the simple steps for how to make this recipe with visuals I hope are helpful! Don't forget to check out the recipe card at the bottom for the full recipe.
- Add the tuna, Greek yogurt, crumbled feta, Dijon mustard, lemon juice, salt, and black pepper to the bowl. Mix everything together until well combined and creamy.
- Add the finely chopped celery, red onion, pistachios, and fresh dill. Stir gently to combine everything evenly.
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Expert Tips for Making This Recipe
Drain the tuna really well. Watery tuna will make the salad runny and dilute all the flavour.
Chop everything finely. The smaller the celery, red onion, and pistachios, the better each bite will be. You want a little bit of everything in each forkful, not big chunks that take over.
Let it sit if you have time. The salad tastes good immediately, but if you can refrigerate it for even 15–20 minutes before eating, the flavours deepen and everything comes together really nicely.
Taste as you go. Everyone's palate is different. Some people like more mustard, some prefer extra lemon. Mix it up and taste before serving.
Be mindful of the salt. Feta is already quite salty, and canned tuna often has added sodium too. Start with a smaller pinch of salt and add more at the end if needed once you've tasted the full mixture.
Serving Suggestions
There are so many ways to enjoy this tuna salad:
On toast or bread: The classic option. Works great on sourdough, focaccia, a bagel thin, or whole grain toast.
In lettuce cups: Spoon the tuna salad into large romaine or butter lettuce leaves for a light, low-carb option.
As a salad bowl: Serve over a big handful of mixed greens with a cooked grain like wholewheat pasta or quinoa.
With crackers: Perfect for snacking or a lighter lunch. Serve alongside rice cakes, oat crackers, or your favourite seed crackers.
Stuffed in an avocado: Halve an avocado, remove the stone, and spoon the tuna salad into the cavity. The creaminess of the avocado pairs great with the bright, fresh flavours of the salad.
In a wrap: Roll it up in a whole wheat or corn tortilla with some shredded lettuce and sliced tomato.
Storage
Fridge: Store in an airtight container for up to 2–3 days. The flavours actually improve after a few hours as everything melds together. Give it a quick stir before serving.
FAQ
It can certainly fit into a weight loss plan. It's high in protein (which helps with fullness), lower in calories than a traditional mayo-based tuna salad, and made with whole food ingredients. The most important thing is what you pair it with and how it fits into your overall daily intake.
Yes, canned tuna is pre-cooked.
Technically yes, tuna is an oily fish. However, I don’t usually count canned tuna toward the 1–2 weekly servings of oily fish I recommend to clients. Most canned tuna is packed in water or brine, and a lot of the natural omega-3 fats are lost during processing and draining. For oily fish benefits, I encourage options like salmon, mackerel, or sardines instead.
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📖 Recipe
Healthy Tuna Salad Recipe (With Feta & Pistachio)
Ingredients
- 1 can tuna in water drained (approximately 130 grams or 4.5 ounces drained weight)
- 45 grams plain Greek yogurt 3 tablespoons — I use 2% fat Fage
- 15 grams feta cheese crumbled (1 tablespoon)
- 1 tablespoon Dijon mustard
- 1 tablespoon fresh lemon juice
- ¼ teaspoon kosher salt or to taste — see note below
- ⅛ teaspoon black pepper
- 1 stalk celery finely chopped (approximately 30 grams or ⅓ cup)
- 2 tablespoons red onion finely chopped (approximately 20 grams)
- 10 grams pistachios finely chopped (approximately 1 tablespoon)
- 1 tablespoon fresh dill roughly chopped
Instructions
- Drain the tuna well. Open the can and press the lid firmly against the tuna to squeeze out as much liquid as possible before transferring to a medium bowl.1 can tuna in water
- Make the dressing. Add the Greek yogurt, crumbled feta, Dijon mustard, lemon juice, salt, and black pepper to the bowl with the tuna. Mix well until fully combined and creamy.45 grams plain Greek yogurt, 15 grams feta cheese, 1 tablespoon Dijon mustard, 1 tablespoon fresh lemon juice, ¼ teaspoon kosher salt, ⅛ teaspoon black pepper
- Add the remaining ingredients. Stir in the finely chopped celery, red onion, pistachios, and fresh dill.10 grams pistachios, 1 stalk celery, 2 tablespoons red onion, 1 tablespoon fresh dill
- Taste and adjust. Add extra lemon juice for more brightness, a pinch more salt if needed, or an extra tablespoon of yogurt if you'd like it creamier. Serve immediately or refrigerate until ready to eat.
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Video
Notes
- Fridge: Store in an airtight container for up to 2–3 days. Stir before serving.
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