Tuna Salad with Greek Yogurt

Updated May 2026   |   10 min · No cook   |   ~34g protein per serving

Tuna salad with Greek yogurt is one of those swaps that sounds like a compromise but turns out to be a genuine upgrade. I made my first batch on a Tuesday in January when I’d run out of mayo and didn’t want to go to the store. Three years later, I haven’t bought a jar of mayonnaise since — and neither have most of the people I’ve shared this recipe with.

If you’ve been searching for a high-protein tuna salad with no mayo, this is the one. Every ratio below has been tested weekly for three years in a real kitchen, not a studio.

Why tuna salad with Greek yogurt works — and why I’ll never go back

This isn’t about cutting calories for its own sake. I kept making tuna salad with Greek yogurt because it’s genuinely better — lighter, brighter, and more filling than the mayo version. The numbers are striking too:

That’s roughly a 90% reduction in calories from the binder alone — and you gain protein in the process. Combined with tuna’s already impressive protein profile, this becomes one of the most efficient high-protein lunches you can make from a can.

The flavour science (most recipes skip this entirely)

Canned tuna is rich in umami. Mayonnaise cushions it with fat but doesn’t add much. Greek yogurt’s natural acidity — from the lactic acid fermentation that also creates its probiotic cultures — cuts through the richness and brightens the whole dish, the same way a squeeze of lemon does.

Tuna Salad with Greek Yogurt Recipe — base version

I’ve tried every ratio. Too much yogurt and it tastes like dairy with fish in it. Too little and it’s dry. This is the version that’s been unchanged for over a year:

Tuna Salad with Greek Yogurt No mayo · High protein · Ready in 8 minutes · Keeps 4 days Prep: 8 min   |   Servings: 2   |   ~34g protein each   |   ~220 kcal each

INGREDIENTS

• 2 cans  tuna in water (5 oz each), very well drained
• 4 tbsp  plain full-fat Greek yogurt (Fage Total, Chobani Plain, or Stonyfield)
• 1 tsp  Dijon mustard
• 1 tbsp  fresh lemon juice
• 2 stalks  celery, finely diced (add at serving time)
• 2 tbsp  red onion, minced (add at serving time)
• 1 tbsp  fresh dill, chopped
• ½ tsp  sea salt, plus more to taste
• ¼ tsp  freshly ground black pepper

METHOD

• Drain the tuna completely. Press the lid firmly against the fish over the sink and push hard — then repeat. Dry tuna is non-negotiable here.

• Mix the yogurt, Dijon mustard, lemon juice, salt, and pepper in a bowl. Taste the dressing on its own — it should read slightly sharp. That’s correct.

• Add the tuna and fold gently with a spatula. Don’t stir — you want flakes, not paste.

• Taste and season as needed: add more lemon juice, salt, or Dijon mustard to balance the flavor.5.  Add celery, onion, and dill right before serving (not before storing).

Which Greek yogurt brand should you use?

Plain, full-fat, strained Greek yogurt. Brands that consistently work well: Fage Total 5%, Chobani Plain, Stonyfield Organic. Here’s what to avoid:

The tips that took me a year to figure out

Most recipes hand you an ingredient list and disappear. Here’s what they don’t tell you.

Drain the tuna like you mean it

The number one reason tuna salad with Greek yogurt goes wrong is undrained tuna. Unlike mayo, yogurt doesn’t have the fat content to absorb excess moisture. Open the can, press the lid hard against the fish over the sink, flip and push. Repeat. Make sure the tuna is completely dry before mixing in the yogurt

Season the yogurt mixture before adding the tuna

Whisk your lemon, Dijon, salt, and pepper into the yogurt alone. Taste it. It should read slightly too sharp and too salty on its own — because once the tuna goes in, it absorbs everything and pulls the whole thing into balance. This one step eliminates the flat, underseasoned result most people get.

“The sauce should taste slightly over-seasoned by itself. The tuna absorbs it and pulls everything into balance.”

Cold tuna, cold yogurt — always

Room-temperature yogurt thins out and loses its body. Always use both ingredients straight from the fridge. Cold yogurt stays thick, coats the fish evenly, and holds its texture even after two days of storage.

5 high-protein tuna salad variations to keep lunch interesting

Once you have the base down, the variations are fast. These are the ones in my regular rotation:

The mistakes most people make with Greek yogurt tuna salad

How to store tuna salad with Greek yogurt (and how long it keeps)

This keeps for 3 to 4 days in an airtight container in the fridge. A couple of things make a real difference:

If it’s been out of the fridge for more than two hours, discard it. The combination of dairy and fish is one to take seriously on food safety.

FAQ — tuna salad with Greek yogurt

Does Greek yogurt make tuna salad taste weird or too sour?

Not if you balance it. The tang is noticeably different from mayo — brighter rather than rich — but most people prefer it once they’ve tried it. Adding Dijon and lemon juice redirects the sourness so it reads as ‘fresh’ rather than ‘dairy.’ If you’re nervous, start with 2 tablespoons yogurt and 1 tablespoon mayo for your first batch, then skip the mayo next time.

How much Greek yogurt replaces mayo in tuna salad?

A 1:1 swap works, but start with slightly less yogurt — it’s denser and more flavourful than mayo. For one 5 oz can of tuna, start with 2 tablespoons and adjust from there. Mayo gets used generously; yogurt rewards restraint.

Why does my Greek yogurt tuna salad get watery?

Two causes: undrained tuna, and vegetables mixed in before storage. Press your tuna until genuinely dry. Keep celery and onion out of the base until the moment before eating. If your yogurt is thin from the start, switch to a properly strained brand like Fage Total.

Is this recipe good for high-protein meal prep?

It’s one of the best. Make the base on Sunday, portion into glass containers, and keep crunchy toppings in a separate small container to add at lunch. The base holds for 4 days. This approach also scales easily — double or triple the recipe for the week without any extra effort.

Can I make this dairy-free?

Unsweetened plain coconut yogurt or almond yogurt work well. Coconut yogurt tends to have a subtle sweetness, so compensate with extra lemon juice or a splash of apple cider vinegar. Avoid oat-based yogurts — they’re typically thinner and don’t hold the texture.

What can I serve with tuna salad with Greek yogurt instead of bread?

Butter or romaine lettuce leaves make excellent wraps with zero carbs. Halved avocados work beautifully as bowls. Cucumber rounds and carrot sticks turn it into a high-protein dip. Bell pepper halves are sturdy enough to serve as edible bowls. Any of these keeps the meal light and genuinely satisfying.

If you make this, I’d genuinely love to know what you think — especially if you’ve been making the mayo version for years. The first time tends to surprise people. It’s not a healthier compromise. It’s just better.