By Liv Banks • Published: February 27
I wasn’t planning to reinvent tuna salad this week, but this healthy tuna salad recipe kind of insisted.
I was craving something high-protein, low-carb, and actually exciting to eat — not another beige bowl of tuna and mayo. So I built a tuna-flavoured rainbow instead. Creamy avocado dressing, loads of crunch, bright colour, and enough texture to make it feel like a proper meal, not sad desk lunch energy.
Even my husband — who is not exactly a tuna enthusiast — packed this for work today. He’s on a cholesterol health kick right now, and this recipe going live this week made him very happy.
That’s a win. And now I can throw this one into my healthy salad collection, which, by the way, you can check out later, it’s right 👉 HERE.
Why This Healthy Tuna Salad Recipe Is Different
If you search healthy tuna salad recipe online, you’ll mostly see:
Greek yogurt versions.
Mustard versions.
Mediterranean olive oil versions.
Classic mayo “lightened up” versions.
All fine. All very… expected.
This one skips mayo completely and uses a blended avocado dressing instead.
It’s creamy. Silky. Fresh from the lemon. Not thick like guacamole. Not heavy. Not greasy.
And the crunch? Honestly, it’s ASMR-level satisfying.
Celery + cucumber.
Sweet red capsicum.
Little pops of corn.
Salty tuna meets sweet, creamy, crisp, and fresh.
Every bite has texture and flavor. See, told ya, healthy doesn’t have to be boring!
Is Tuna Salad Healthy?
It depends on how you make it.
This healthy tuna salad recipe is:
- High in protein
- Naturally low-carb
- Dairy free
- Mayo free
- Made with whole ingredients
A large can of tuna gives you serious protein power, and that makes two servings, so you can pack it for work lunch tomorrow.
Healthy fats from avocado and fiber from the vegetables, and you’ve got a proper meal that keeps you full for hours.
Not a snack. Not a side. A real lunch.
Healthy Tuna Salad with Creamy Avocado Dressing
Equipment
Ingredients
Creamy Avocado Dressing
- 1 ripe large avocado
- Juice of 1 whole lemon
- 1 tablespoon olive oil
- ¼ cup water to thin and lighten
- ½ teaspoon salt
- ¼ teaspoon black pepper
Tuna Salad Base
- 1 large can of tuna in oil or water drained very well, when drained it’s around 8 oz (250g)
- ½ red bell pepper capsicum, finely diced
- ½ cucumber diced
- 1 celery stalk finely sliced
- 2 tablespoons finely diced red onion
- 2 tablespoons corn optional but highly recommended for colour and balance
- 2 stalks of fresh parsley or cilantro coriander
Instructions
- Drain the tuna well and flake into a large salad bowl.
- To the same bowl, add diced capsicum, cucumber, celery, red onion, and corn.
- In a blender-safe jar or cup, add avocado, lemon juice, olive oil, water, salt and pepper. You can add a little bit of fresh herbs into the dressing too if you like.
- Stick blend until completely smooth and creamy.
- Pour the dressing over the tuna and veggie mixture.
- Fold gently to combine. Don’t mash it.
- Taste and adjust salt or lemon.
- Do a happy dance, cause it turned out great, didn’t it?
- Drop me a comment below and rate it, so I know you are doing a happy dance.
Notes
Nutrition
How to Serve It
This salad is a full meal on its own.
But if you really want to upgrade it?
Wrap it in my Keto Corn Tortillas.
High protein from the tuna.
Healthy fats from avocado.
Fiber from all the crunchy vegetables.
Low-carb tortillas holding it all together.
That combo will keep you full for hours while still being keto, low-carb friendly, and made with real ingredients.
You can also serve it:
- Over leafy greens
- In lettuce cups
- With almond flour crackers
- Straight from the bowl
If you love crunchy salads, you can also browse my full Healthy Salad Recipes collection for more fresh, protein-forward ideas.
Storage & Meal Prep Tips
This healthy tuna salad recipe is best within 24 hours. But, you can definitely pack it for lunch the next day, it will still hold the crunch, and since there are no leaves or tomatoes in this salad, it won’t go soggy. The lemon preserves the avocado from going brown.
Store in an airtight container or a salad jar, and you can have it the next day. It’s ok for 2 more days after being made, but not much longer.
The lemon helps keep it fresh, but day one is peak texture and colour.
FAQs
Is this healthy tuna salad recipe low carb?
Yes. It’s naturally low in carbohydrates. You can omit the corn to reduce carbs even further. But the small amount does not add much carbs, just color and variety.
What can I use instead of mayo in tuna salad?
Avocado is a fantastic substitute. It blends smooth, adds healthy fats, and creates a creamy texture without processed ingredients.
Is tuna salad good for weight loss?
A healthy tuna salad like this is definitely a great recipe for weight loss. When it’s high in protein and built with whole ingredients without mayonnaise, it can support balanced eating goals. Protein helps keep you full, which may help prevent overeating later.
What makes this a healthy tuna salad recipe?
No mayo. No heavy dressing. Just tuna, fresh vegetables, healthy fats, fiber, and real ingredients. The dressing is made with fresh avocado and lemon.
