Last Updated April 25th, 2024 at 03:51 pm by Lisa
A lighter, flavor-packed Tuna Salad made with crunchy celery, creamy avocado, fresh basil, briny capers, kalamata olives, tangy pepperoncini, and sun-dried tomatoes. This versatile recipe is perfect rolled in a tortilla, scooped into bell pepper halves, or served in lettuce leaves for a low-carb lunch.
Instead of traditional mayonnaise, this version uses a blend of ripe avocado and plain Greek yogurt to create a rich, creamy texture with fewer calories. Each bite offers bright Italian-inspired flavors and satisfying crunch.
Healthier Tuna Salad Recipe
Replacing high-fat mayonnaise with a creamy mixture of avocado and a few tablespoons of Greek yogurt lowers calories while keeping a luscious texture. This easy lunch recipe is brimming with crunchy vegetables and bold flavors—no bland tuna salad here.
- 1 whole tortilla wrap (spinach, tomato, plain, or low-carb)
- 1 whole bell pepper (red, green, or orange), cored and halved
- 4 small 7 oz cans albacore tuna, water-packed
- 1 ripe avocado
- 2 tablespoons plain Greek yogurt
- 2 tablespoons chopped Italian parsley
- ½ cup chopped green onions (scallions)
- 3 tablespoons chopped capers
- 4 tablespoons chopped kalamata olives
- 3 tablespoons chopped basil
- 3 tablespoons chopped sun-dried tomatoes (in olive oil)
- 2 tablespoons chopped pepperoncini
- 2 tablespoons dill relish (or finely chopped dill pickles)
- 2 cups diced celery
- 1 teaspoon celery salt
- 1 teaspoon freshly cracked black pepper
- Remove the pit from the avocado and scoop the flesh into a small bowl. Add the Greek yogurt and mash with a fork until smooth—this becomes your creamy mayo substitute.
- Drain the tuna and place it in a medium bowl; break it into smaller pieces with a fork.
- Add parsley, green onions, capers, olives, basil, sun-dried tomatoes, pepperoncini, dill relish, celery, celery salt, and cracked black pepper to the tuna bowl.
- Gently fold the avocado-yogurt mixture into the tuna and mix with a large spatula until well combined.
- Scoop the Italian tuna salad into bell pepper halves, onto lettuce wraps, or spread it on a tortilla, roll, and slice. Store leftovers in an airtight container in the refrigerator for up to 5 days.
If you like, make your own sun-dried tomatoes at home to intensify the flavor—they add a beautiful, concentrated tomato note to this salad.
Choose canned solid white albacore tuna that is water-packed for a mild, flaky texture. Look for brands that indicate sustainable pole-and-line or troll-caught methods if sustainability is a priority. If a can is labeled “safe catch,” it meets Consumer Reports’ low-mercury guidance for pregnant and nursing women and young children. Chunk light tuna (often skipjack or yellowfin) is milder and less expensive, but albacore has the firmer texture preferred by many for tuna salad.
Healthier Tuna Salad Swaps
Here are simple swaps to reduce calories and keep flavor:
- Avoid large amounts of mayo, sour cream, or extra olive oil; use avocado and a small amount of Greek yogurt for creaminess and good fats.
- Use spinach or tomato tortillas for visual appeal, or pick your favorite low-carb wrap.
- One serving of this recipe provides about 28 grams of protein, making it a satisfying, healthy meal option.
- Serve the salad in colorful bell pepper halves, mini pepper scoops, or lettuce cups instead of bread to cut carbs and add crunch.
- Add the tuna atop a large green salad with a light citrus vinaigrette for a refreshing meal.
- Customize ingredients: try finely chopped red onion, Dijon mustard, onion powder, or fresh dill to suit your taste.
- Swap canned chicken to make a healthier chicken salad using the same mix-ins.
- Add chopped hard-boiled eggs to make a tuna-egg salad variation, or use the mix for a tuna melt if you prefer a warm sandwich.
More Salad Recipes
Cobb Salad: a hearty classic topped with tomato, chicken, bacon, avocado, chopped eggs, and a signature dressing.
7 Layer Salad: assemble it up to a day ahead and chill for an easy party side with the dressing on top.
Taco Salad: versatile for lunch or dinner with plenty of topping and dressing options.
Watermelon Salad: a refreshing make-ahead dish that’s perfect for summer gatherings.
If you try this recipe, please leave a rating and comment — we love hearing from you!
Healthy Tuna Salad Recipe
Equipment
Ingredients
Skinny Italian Tuna Salad
- 1 whole tortilla wrap
- 1 whole bell pepper, cored and halved
- 4 small 7 oz cans albacore tuna, water-packed
- 1 ripe avocado
- 2 tablespoons Greek yogurt
- 2 tablespoons chopped Italian parsley
- ½ cup chopped green onions (scallions)
- 3 tablespoons chopped capers
- 4 tablespoons chopped kalamata olives
- 3 tablespoons diced basil
- 3 tablespoons sun-dried tomatoes in olive oil, chopped
- 2 tablespoons chopped pepperoncini
- 2 tablespoons dill pickle relish
- 2 cups small-diced celery
- 1 teaspoon celery salt
- 1 teaspoon fresh cracked pepper
Instructions
- Make the creamy base: mash avocado with Greek yogurt until smooth.
- Drain and flake the tuna into a medium bowl.
- Add parsley, green onions, capers, olives, basil, sun-dried tomatoes, pepperoncini, dill relish, celery, celery salt, and cracked pepper.
- Fold in the avocado-yogurt mixture until evenly combined.
- Serve in pepper halves, lettuce cups, or on a tortilla. Refrigerate leftovers in an airtight container up to 5 days.
Notes
Healthier Tuna Salad Swaps
To reduce fat and calories, omit or limit mayonnaise, sour cream, and excess oil. The avocado plus a small amount of Greek yogurt gives you creamy texture and healthy fats without the extra calories. Try serving options like wraps, bell pepper bowls, or lettuce cups for a lighter meal. Customize with additions such as red onion, Dijon mustard, or fresh dill to suit your taste.
Nutrition
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Carbohydrates: 8g
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Protein: 28g
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Fat: 7g