Healthy Tuna Salad Recipe (With Feta & Pistachio)

Healthy tuna salad recipe made with Greek yogurt, feta, pistachios, celery, red onion, and fresh dill, served in a glass bowl.

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Healthy Tuna Salad Recipe (With Feta & Pistachio)

This healthy tuna salad recipe is a quick, high-protein lunch made with Greek yogurt instead of mayo. Creamy, fresh, and ready in just 5 minutes, it has a little extra something from crumbled feta, chopped pistachios, and fresh dill.

Prep Time5

Course: lunch, Main Course

Cuisine: American, Mediterranean

Servings:

Calories: 250kcal

Author: Maria Lucey RD

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.

Video

Notes

On salt: Feta cheese and canned tuna may both contain sodium. Taste the salad before adding salt and adjust accordingly, you may find you need very little.

On the pistachios: Chop them finely so you get a little in every bite. Large pieces can be distracting rather than complementary.

Scaling up: This recipe makes one serving but scales easily. Double or triple all ingredients for meal prep.

Storage:

Fridge: Store in an airtight container for up to 2–3 days. Stir before serving.

Serving ideas: On toast, in lettuce cups, with crackers, as a salad bowl over greens, or stuffed into half an avocado.

Key tip: Drain the tuna very thoroughly before mixing. Watery tuna will make the whole salad runny.

Nutrition