Mayo-Less Tuna Salad

by Phoebe Green
Mayo-Less Tuna Salad

Whether you’re looking for a break from the usual lunch routine or cooking up a meal for the special people in your life, canned tuna has a place in your kitchen cabinets, and Mayo-less Tuna Salad has a place in your recipe collection. The convenience of popping open a can makes it hard to believe that this fish is an unsung nutrition hero.

Tuna is loaded with vitamin D, a nutrient that most famously plays a role in maintaining healthy bones. Our bodies can make vitamin D from the sun. However, this is limited during the winter months. As we face winter head-on, you can supplement your vitamin D through foods. One can (4 ounces) of tuna contains about five micrograms of vitamin D or about a third of the total amount of vitamin D you need in a day.

Luckily, this Mayo-less Tuna Salad can be thrown together very quickly, and it makes a great quick appetizer or tasty lunch. Serve it with fresh crusty bread or a few whole-wheat crackers. I’d imagine there are hundreds of delicious variations, like adding some chickpeas or mashed avocado.

Mayo-Less Tuna Salad

Mayo-Less Tuna Salad

Phoebe Green
Want to enjoy your tuna salad less the guilt of fatty mayonnaise? Here's a mayo-less tuna salad recipe you'll surely love! It's healthier but tastes just as great!
5 from 1 vote
Prep Time 5 minutes
Total Time 5 minutes
Course Salad
Cuisine American
Servings 4 people
Calories 45 kcal


  • 4 ounces tuna canned, in water
  • cup yogurt plain greek
  • 1 tablespoon lemon juice
  • 1 tablespoon dijon mustard
  • 2 tablespoons capers packed in water, drained
  • ½ teaspoon oregano
  • ½ teaspoon black pepper
  • 1 tablespoon parsley chopped, fresh
  • 1 tablespoon tomato diced


  • Mix all ingredients in a medium bowl.
  • Pour the mixture into a colander with paper towels.
  • Let sit for 2 to 3 minutes to drain excess water.
  • Serve and enjoy!


Calories: 45kcalCarbohydrates: 2gProtein: 6gFat: 1gSaturated Fat: 1gPolyunsaturated Fat: 0.1gMonounsaturated Fat: 0.3gCholesterol: 13mgSodium: 224mgPotassium: 132mgFiber: 1gSugar: 1gVitamin A: 83IUVitamin C: 3mgCalcium: 40mgIron: 1mg
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