Here’s a quick mid-week recipe that you can whip up in a couple minutes flat. This Healthy Mediterranean Tuna Salad is full of flavor. I add fresh lemon juice for tartness, fresh basil for an herby flavor, and celery for crunch. Olive oil replaces heavy, and often processed, mayonnaise. Season the mixture generously with salt and pepper, and you’ve got a fresh tuna salad with a twist. You won’t miss the mayo!
Growing up I would take a brown bag lunch to school, and I always looked forward to my mom’s tuna sandwich on white bread with mayo. Now that I have my own kitchen, I often make tuna salad to add a protein boost to my lunch. Over the years I came up with a lighter, more Mediterranean-style preparation to change things up. I still love Mom’s mayonnaise tuna salad, but this version is equally crave-worthy in its own way.
This tuna salad works great with a Mediterranean diet, or for those who are going low carb. I like to serve it on top of a kale salad, or as an open-faced sandwich on whole grain or pumpernickel toast. Spread a piece of bread with a thin layer of hummus, then top with lettuce, tomato, and tuna salad. Oh the possibilities!
MY OTHER RECIPESDitch the mayo for a lighter, fresher take on tuna. Super filling, heart healthy and so tasty! Your body and your taste buds will both say “thank you.”
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Healthy Tuna Salad
2 servings
5 minutes
5 minutes
Parve
Description
Learn to make herby, delicious, flavorful and low cholesterol tuna salad. No mayonnaise. Kosher, Mediterranean diet, low carb, gluten free.
Ingredients
- 5 oz olive oil packed tuna, drained (if you're watching your fat intake, use water-packed tuna)
- 1 tbsp fresh chopped basil
- 1/2 stalk celery, minced
- 1 finely chopped scallion - green part only (optional)
- 2 tbsp lemon juice, or more to taste
- Extra virgin olive oil to taste
- Salt and pepper to taste
Instructions
Pour the tuna in a small mixing bowl. Use a fork to break the tuna chunks into very small pieces.
Add the basil, celery, scallions and lemon juice to the bowl. Use the fork to stir all the ingredients together till well mixed.
Add extra virgin olive oil to moisten the tuna to your liking. I usually use between 1 and 2 tbsp. Season with salt and pepper to taste; sea salt and freshly ground pepper is best. Serve.
Made this tonight, and I am happy to say this is how I will be serving it from now on! I did add lemon zest and more than 2 Tbl of juice. I served it on romaine with tomatoes. Thank you!
Delicious! We’ve just had this tuna salad for supper on a hot evening. Refreshing. ‘Will make it again. Many thanks.
Well, your Mediterranean tuna looked so delicious & I had a large can of Albacore packed in water, so I squeezed it dry & broke it up as small as possible, I had no basil, celery or scallions, however, I had been in the process of making some Pico de gallo, so I squeezed a bit of the juice out of the tomato chunks rather than pick them out, I took a bit of olive oil & the juice of a freshly squeezed lime & moistened the Pico de gallo with it & mixed it into my tuna. I added no salt or pepper but I did fudge & ate part of it with five crackers & it was delicious as I love spicy foods. I don’t feel too guilty about the five crackers because it was the largest flat can of Albacore you can purchase here & I was a good girl & did not eat the entire can. Next time, I will have your ingredients on hand & make your Mediterranean version. I will never have tuna with mayonnaise again. I am so glad that I receive your blog, it is always beautifully done & I get so many great food ideas from you! Thank you so very much for all of the love & hard work that you pour into it! For some reason, the stars do not look solid when I click on them. Just in case they do not show solid after posting I gave your recipes 5 stars! Margo
Thank you for the kind words Margo!
I’m curious about what you would think adding a diced Fiji or other tart apple would taste like with this recipe. Is this a good or bad idea?
It might be good. The dominating flavors here are lemon and basil; I recommend first trying it as written, then if you feel you want more or different flavor, add the apple.
I have used many of your recipes . I like them a lot. Looking forward to more!!!
This is the kind of recipe that would take well to being dressed up with more healthy additions. I’m thinking lemon zest, diced red pepper, and avocado would all be delicious added to the basic formula. Toss it all together with some whole wheat pasta shells to make a substantial main-course macaroni salad.
My family loves salads and yours look so. Appetizing . We will try them all. Thank you for sharing them with us.
Tori –
You don’t say at what point in the Healthy Mediterranean Tuna recipe that you add the (optional) green onion. Would it go in at the same time as the celery? Please advise. Thanks!
Sorry about that! The green onion is added with the celery.
Actually Tori, two tablespoons real mayonnaise has less calories than 2 tablespoons olive oil ;o)
Hi Marsha! I have nothing against basic mayonnaise made from whole ingredients, but most brands (especially the lower calorie versions) are high on additive and processed seed oils, which are too high in Omega 6. Olive oil is a cleaner, healthier and more Mediterranean diet-friendly fat alternative. Also you don’t need to use a full 2 tablespoons of olive oil here, if you are watching your calories– and you can use water packed tuna, as described above, which would make it a much lighter choice overall. But if your only dietary concern is calorie intake and you prefer mayo, feel free to use that instead!
Hi! I make something similar to this but I add canelini beans to the tuna!
Tori, your recipe sounds delightful. I also add an avocado to replace the mayo. YUM! And Good for your cholestral!
I serve it on a corn tostada for a yummy alternative.
Fantastic! Light AND soooo tasty. Just put it on a bed of Bibb lettuce, sliced tomatoes and chickpeas. I love tuna and this is my new favorite.
Amazing recipe, but how many calories is it?
Thanks Esmerelda! We are working on upgrading all recipes on my site to a system that includes nutritional information, but we do not have all of the recipes updated yet. Check back soon!
Update: the recipe now includes nutritional information. Enjoy!
Living here in Philippines. Can’t find any good mayo Hellman’s doesn’t exist here. Tried making my own but also choice of oils is limited. It’s just not America. BTW loved you’re recipe. Just added onions also.
Mike,
You can make good mayonnaise with olive, avocado or even some palm oils and first pressing coconut butter…some first pressing peanut oil is mild enough as well. What kinds of oils are available on the shelves of Pilifino markets? ;’)
I have been searching for days for a new recipe for tuna salad to serve at a bridge luncheon. I am so excited to find this recipe. I will add black olives and the walnuts. I know we will love it.
Love this! So light and fresh and lemony. Served it over arugula. It tastes like summer!
Did not appeal to my tastebuds.
Sorry to hear that T! A lot of readers love this one. Better luck next time.
I just made this and it is delicious! I wanted a little sweetness, so I added a few squirts of Strawberry Balsamic Vinaigrette. Sooooo good!!!
This is awesome!! Thank you for this. I also appreciate all the added ideas from everyone. I am making this today!!
Delicious! I also added some chopped pickles to this. The lemon juice tastes amazing! Thanks for the recipe! I was looking for a healthier option for tuna salad without the mayo and this is perfect!
Simple and delicious! I didn’t have fresh basil on had, so I used about half the amount of dried basil instead. I didn’t have any scallions on hand either – but believe it or not – my own home-pickled ramps (tiny wild leeks with a very pungent flavor). I chopped up a couple of them very finely to add to the recipe. Like some other reviewers, I didn’t have to add any extra salt.
I used a melon-baller to make pretty scoops of the tuna salad, which I served on a bed of baby spinach leaves, ringed by a border of cherry tomatoes with a drizzling on my homemade Italian salad dressing on top. A wonderful result!
Just made this and I love it. I drained the tuna really well! I put boiled eggs and pecans in mine and extra celery. I wa looking for a substitute for the mayo/Miracle Whip and other Canoka Oil products.
The flavors are not masked by the heavy oil. I also used a Grapeseed/Garlic oil instead of olive oil only because I had it.
Thank U!
You can also try adding hummus, I tried roasted red pepper with also lemon and pepper and it was really good!
Me too! The key is adding just a little hummus and finding the right kind/flavored hummus that won’t compete too much with the tuna 😉 I also always use black olives (just a personal preference) and add chopped up “broccoli slaw” to the top of the sandwich or in with the mix to give crunch, instead of celery
What a wonderful recipe. Thank you!
Love this! I just started eating tuna and I’ve been looking for some low cal recipes that actually taste good-this is a one. I didn’t have fresh basil, but I used some dried basil from the spice cabinet. I also added a little fresh spinach. Delicious!
What a lovely take on tuna salad! I have never been a fan of traditional tuna salad recipes due to the mayo. I didn’t have basil, so I subbed fresh parsley. Also, I zested some of the lemon. No salt or pepper needed. I intended to take this to work for lunch, but stood in the kitchen and ate most of it.
Oh my. I had no idea tuns salad could be made so many different, healthy way! Thanks everyone!
Doesn’t even need salt and pepper it’s awesome without it. First time making it and I love it.
I am in my forties and had heart valve replacement, this is a perfect heart healthy recipe. Thanks for posting this.
I make a version similar to this. I use Genovo Tonno (yellowfin) in olive oil, squeezing out oil, which is not extra virgin. I use red onion instead of green onion, and celery. Also add arugula (whole if making sandwich, chopped if eating with crackers), some extra virgin olive oil, lemon juice, black pepper, salt, and dried rosemary. When making for myself, I like adding larger amounts of the veggies–it makes for a bigger meal and feels l I’m making up for using olive oil.
Don’t squeeze out the olive oil that the tuna is packed in. It’s loaded with nutrients and other good stuff from the tuna. Use it instead of extra evoo.
Yes, Ana, it is so good to see that you point out that “olive oil” could be as unhealthy as many other less healthy oils. So many manufacturers try to fool consumers with “olive oil” on the ingredients label. “Extra Virgin Olive Oil” is a different product with all the health benefits.
I too prefer adding the stronger “bite” of chopped onion, and I add sweet pickle relish (without chemical coloring or other additives). Sometimes I add some chopped toasted almonds, or pine nuts, and non-sulfured raisins.
Thank you so much Ana for the suggestion! i added arugula, it made it so much more fresh and super green. I also added a little bit of red wine vinegar for more tang.
Instead of celery I try with apple and cranberries. I do the same for the chicken salad.
I am going to make this for a dinner as an appetizer. I am thinking of putting a tablespoon or so on a piece of romaine or bib lettuce and topping it with slivered cherry tomato slices.
Really good
Great recipe, thanks. Try adding some curry powder and cayenne if you want a different flavor, or substituting canned salmon if you’re worried about mercury.
I made this for lunch since I need to eat heart healthy meals, and it’s AMAZING. THANK YOU SO MUCH for sharing this!!
This is amazing and so yummy. I did exactly as the recipe said minus the basil because I didn’t have any at the moment. Very simple and quick, yet very tasty, thank you for this recipe!
Great to hear that AKH 🙂
This recipe is perfect. I absolutely loved it. Made it exactly as instructed. Thanks for sharing!
You’re welcome! 🙂
i will never go back to putting mayo in my tuna salad, this was delicious and healthy.
Great salad I add tarragon. Just a bit as tarrago can be overpowering.
That’s a nice Mediterranean tuna recipe and I’m tempted to give this one a try. I love the taste of olive oil in a salad so this recipe will definitely hit the spot. Thank you for sharing this and I look forward to trying more of your recipes in future.
Hi well I was wondering does the olive oil really matter? If I would exclude it out of the recipe would the flavor change? Hope you answer this because I plan to make this anytime soon it looks so good.thanks for the recipe.
Hi Mildred– yes, the olive oil matters, if you don’t include it the salad will taste somewhat dry. You can add a little at a time if you like till the texture is to your liking.
Thank you for sharing this recipe. For anyone craving the creaminess of mayo in a tuna salad, add a can of white beans (cannelini) instead. It not only mimics the mouth feel of mayo, it also adds extra protein and fiber to the salad. I also include some finely chopped red onion and a bit more lemon juice and olive oil.
Sounds like a great recipe! I sometimes mash up a bit of avocado in with the tuna in place of mayo and it’s super yummy. Avocado is a “good” fat, right?
Right Cheryl! 🙂 That’s a yummy idea, I’m going to try it for lunch today.
This is such a tasty version. I added olives to mine…now that I have given up dairy this version will be my go-to prep style.
This sounds delicious! I am in college, and now that I have total freedom to buy my own groceries I am becoming an amateur health nut, if you will; so being in college, I am concerned with this: How long would a batch of this last refridgerated in a tupperware?
Hi Jared, I have already answered that question. Please read the comment directly below. 🙂
This looks great! I like to prepare food ahead when I can – how long do you think this would last in the fridge? Thanks!
Hi Emily, while tuna generally tastes best freshly prepared (the flavor tends to get fishy over time), it should hold up for 24-48 hours in the fridge. You may need to add a bit more olive oil to refresh it after refrigeration. Try to make it fresh if you can, though. Enjoy!
Oh my gosh- this is fabulous! Didn’t have fresh basil so I used the Tuscan Herb Olive Oil I had and fell in love with this recipe. Thank you so much for sharing!
Great idea on the her olive oil Gloria! Glad you liked it 🙂
I hate mayo, so this was an awesome find. I absolutely loved it!
Happy to hear that Tabitha! It’s a great alternative for those who aren’t into mayo.
Love this recipe! Thanks!
You’re welcome Anne!
Thanks for the recipe. I have food allergies and am on a special diet with no soy or eggs, so normal mayo was out of the question. Oh, and it gives me a good excuse to use some fresh basil. Yum.
I made this today for lunch; it is yummy!
I put chopped dill in my tuna salad. It gives it great flavor.
Great idea Rhona!
I’m not Jewish but my ex was, and he couldn’t have Mayo so I would use Miracle Whip. Also I put an hard boiled egg in and that helps hold it together along with celery and us a reminder you can also used your differnt spices. It does make it yummy.
This will surely be a hit, healthy and easy. Gotta try out this salad.
This sounds just wonderful. I love the addition of the olive oil. I can’t wait to try it.
What, there’s such a thing as tuna salad without mayo? The lemon and celery are such a great addition to tuna salad. Yum!
I often add chopped olives & walnuts to our tuna salad; anxious to substitute olive oil for the mayo.
Mmmm, walnuts… we add them to all kinds of dishes in our home! They add a warm, nutty flavor to so many dishes. I bet they’d be heaven in tuna salad!
My mother’s tuna salad was so delicious, other kids in my class used to trade me their lunches for it. For years as an adult, I wondered why my own tuna salad wasn’t as good as I remembered from my childhood! Finally I figured it out — water-packed tuna just doesn’t cut it. I went back to oil-packed — specifically, Genova Tonno brand “solid light tuna in olive oil,” and what a difference! It’s so tasty I even like it plain.
Hi Nina, I totally agree with you! The olive oil packed tuna is fantastic. However, using the water packed allows people to add the olive oil to taste and gives more control over the fat content. That said, if fat content is not an issue, then the olive oil packed tuna is the way to go! I especially like the Italian jarred varieties. 🙂
Nice! Sometimes I use cottage cheese blended up smooth to make the dressing – just enough to create some “stick” without a gloppy mayo feel.
That’s a good tuna salad – medeterranean-y for sure.
If you don’t like med. you can do a more traditional
tuna salad and use plain (unflavored) yogurt for most of the mayo. I’ve found that very satisfactory.
I love this recipe but since I can’t have citrus ( Lemon) I am wondering what I could substitute? I too love Mayo but gave up all fatty foods many years ago and have had Tuna mostly) plain/ except for the occasional cut up Vadilia Onion and a bit of celery on Matzo…….Thanks for the great recipes
I’ve used plain non-fat greek yogurt in place of mayo – tastes great! Can’t wait to try this recipe.
Try substituting seasoned rice vinegar.
I second the idea of using plain yogurt. It will give you that little bit of tartness that lemon would have, with the creaminess of mayo
Maybe some vinegar might do the trick.
Can you eat vinegar? White balsamic maybe? or any other infused balsamic would be a nice substitute. Even rice vinegar would work well.
try red wine vinegar its amazing!
If the various vinegary suggestions are unsuitable for you, try the Middle Eastern spice sumac. It has a good lemony zing (along with other fruit aromatics) and is completely unrelated to the rue/citrus family, gaining its main flavors from malic acid (the same kind of acid found in tart apples).
To compensate for the lack of liquid just add about 1/2 to 3/4 ounces of water or apple juice, mixed into a slurry with a rounded teaspoon of sumac. Let it sit and absorb all the liquid for about 10 minutes before adding. This substitution *may* taste odd with regular basil, but could go well with lemon, licorice or cinnamon basils. These can most often be found fresh in local farmer’s markets, especially in areas with sizable Vietnamese, Cambodian or Laotian communities; for year-round use they can be chopped and frozen with water in ice cube trays and then be removed and stored in freezer bags to use at any time. And of course there’s always tried and true chopped cilantro!
I like Tori’s recipe as is, with only three additions for my taste: a small spoon of drained capers, some finely chopped kalamata olives (maybe 8-10 small or 5-6 medium), and a tiny bit of either harissa (Moroccan chili paste) or Aleppo pepper flakes.