Healthy Anti-Inflammatory Tuna Salad (Light & Creamy)

If you’ve ever wondered whether tuna salad can fit into an anti-inflammatory diet, the short answer is yes, with a few smart swaps. This lighter version keeps the creamy texture people love, but skips the heavy mayo overload and leans into ingredients that support lower inflammation. If you’re new to this way of eating, this recipe fits perfectly within the principles outlined in our Anti-Inflammatory Diet Guide.

This healthy tuna salad uses Greek yogurt, crunchy vegetables, and simple add-ins that keep things fresh, satisfying, and lower in calories. It’s quick to make, easy to customize, and works just as well for lunch meal prep as for a quick dinner.

Best part? It still tastes like real comfort food, not “diet food.”

Why This Tuna Salad Works for an Anti-Inflammatory Diet

This tuna salad isn’t just lighter, it’s built around ingredients that actually support an anti-inflammatory way of eating.

First, tuna brings omega-3 fatty acids, which are known for helping calm inflammation, a benefit well-documented by research from Harvard T.H. Chan School of Public Health. Using canned tuna in water or olive oil keeps things simple while still delivering solid protein that keeps you full.

Next comes Greek yogurt. Swapping most (or all) of the mayo cuts saturated fat and adds protein, plus a gentle tang that keeps the salad from tasting flat. If you still want a little richness, a small spoon of mayo can work without tipping things too far.

Fresh vegetables do a lot of heavy lifting here, too. Celery, cucumber, red onion, and herbs add crunch, fiber, and antioxidants. Many of these staples also appear on The Ultimate Anti-Inflammatory Grocery List, making this an easy recipe to build into your weekly shopping routine.

The result is a tuna salad that feels creamy, fresh, and balanced, not heavy or greasy.

Ingredients You’ll Need (With Anti-Inflammatory Swaps)

Here’s what goes into this healthy tuna salad, plus a few easy swaps so you can make it work for you.

Tuna

• Canned tuna in water or olive oil
  I usually go with solid or chunk light tuna. Drain it well so the salad doesn’t turn watery.

Creamy Base

• Plain Greek yogurt
  This replaces most of the mayo and keeps the salad light and protein-rich.
• Optional: 1–2 teaspoons mayonnaise
  Totally optional, but helpful if you want a slightly richer texture.

Crunchy Veggies

• Celery, finely chopped for classic crunch
• Cucumber, seeded and diced for freshness
• Red onion, minced for bite without overpowering

Healthy Fats & Flavor

• Extra virgin olive oil, just a drizzle
• Fresh lemon juice, brightens everything up
• Dijon mustard (optional) adds depth without heaviness

Herbs & Seasoning

• Fresh parsley or dill, chopped
• Salt and black pepper, to taste

Simple Swap Ideas

• Dairy-free? Use mashed avocado or a plant-based yogurt.
• Want more fiber? Add grated carrots or chopped bell peppers.
• Like heat? A pinch of chili flakes or diced jalapeño works well.

Everything here keeps the salad fresh, balanced, and easy on inflammation, while still tasting like something you actually want to eat.

Step-by-Step Healthy Tuna Salad Recipe

This comes together fast, and a few small steps make a big difference in texture and flavor.

1. Drain the tuna well
   Open the cans and press out as much liquid as you can. This is the easiest way to avoid a watery tuna salad later.
2. Flake the tuna
   Add the tuna to a medium bowl and gently break it up with a fork. Keep some texture; it shouldn’t turn mushy.
3. Mix the creamy base
   Stir in the Greek yogurt, a small drizzle of extra virgin olive oil, lemon juice, and Dijon mustard if you’re using it. Mix until creamy and smooth.
4. Add the veggies
   Fold in the chopped celery, cucumber, and red onion. Go easy and mix gently so everything stays crisp.
5. Season and adjust
   Add salt, black pepper, and fresh herbs. Taste and adjust the lemon, yogurt, or seasoning as needed.
6. Rest for better flavor
   Let the tuna salad sit in the fridge for 10–15 minutes before serving. This helps the flavors come together and improves the texture.

That’s it. Simple, fresh, and creamy without feeling heavy.

Greek Yogurt vs Mayo — Which Is Better?

Both Greek yogurt and mayo can make a good tuna salad, but they don’t affect your body the same way.

Greek yogurt is lower in calories, higher in protein, and brings a light tang that keeps the salad tasting fresh. It also adds creaminess without relying on heavy fats, which makes it a solid choice for an anti-inflammatory eating style.

Mayonnaise, on the other hand, is richer and smoother, but it’s also higher in calories and saturated fat. That doesn’t mean it’s “bad”, it just works best in smaller amounts.

The best balance

I like using mostly Greek yogurt with a small spoon of mayo mixed in. You get the creaminess people expect from tuna salad, but without weighing it down.

If you want:

• Lightest option: All Greek yogurt
• Creamier texture: Mostly yogurt + a little mayo
• Dairy-free: Mashed avocado or plant-based yogurt

There’s no single right answer, but yogurt-forward usually wins for everyday, anti-inflammatory meals.

Best Veggies to Add for Crunch and Nutrition

Vegetables do more than add crunch; they help keep this tuna salad fresh, filling, and anti-inflammatory friendly.

Celery is the classic choice for a reason. It adds crunch without overpowering the flavor and holds up well for meal prep.

Cucumber brings a light, refreshing bite. Just make sure to remove the seeds so extra moisture doesn’t water down the salad.

Red onion adds sharpness and depth. Finely mincing it gives flavor without taking over the whole bowl.

If you want to mix things up, these also work well:

• Grated carrots for natural sweetness and color
• Bell peppers for extra crunch and vitamin C
• Chopped fresh herbs like parsley or dill for brightness

What to go easy on

Watery veggies like tomatoes can make the salad soggy. If you love them, add them right before serving instead of mixing them in.

The goal is balance, crunchy, fresh, and supportive of inflammation-friendly eating without turning the salad into a veggie soup.

How to Serve This Light Tuna Salad

This healthy tuna salad is flexible, which makes it easy to keep things interesting throughout the week.

For a low-cal, anti-inflammatory lunch, spoon it into butter lettuce or romaine cups. It stays crisp and light without needing bread.

If you want something more filling, serve it on whole-grain toast or a slice of seeded bread. For a plant-based option on other days, pairing meals like this with hearty bowls such as our Black Bean Quinoa Bowl helps keep your weekly menu balanced and anti-inflammatory.

Other easy ideas:

• Stuffed into bell pepper halves for crunch and color
• Over mixed greens with olive oil and lemon
• With whole-grain crackers for a simple snack plate

This tuna salad works cold, straight from the fridge, so it’s great for busy days when you want something nourishing without extra effort.

Storage, Meal Prep & Make-Ahead Tips

This tuna salad is great for meal prep, as long as you store it the right way.

• Refrigeration: Keep it in an airtight container in the fridge. It stays fresh for up to 3 days.
• Stir before serving: After sitting, the salad may thicken slightly. A quick stir and a squeeze of lemon usually brings it right back.
• Add delicate veggies later: If you’re prepping ahead, wait to add cucumbers or herbs until the day you’ll eat them. This keeps everything crisp.
• Avoid freezing: Tuna salad with yogurt doesn’t freeze well. The texture changes once thawed, so it’s best enjoyed fresh.

For the best flavor, make it a few hours ahead and let it chill. That short rest helps the flavors blend without losing crunch.

FAQ

Nutrition Disclaimer

Nutrition information is estimated using standard ingredients and serving sizes. Values may vary based on specific products used, substitutions, and portion sizes.