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Delicious tuna salad sandwich on toasted multigrain bread with lettuce, served on a wooden board.

The Healthiest Tuna Salad Sandwich

This light and refreshing tuna salad sandwich skips the heavy mayo, opting for creamy Greek yogurt and a bounty of fresh vegetables for a nutrient-packed, satisfying meal. Quick to prepare and bursting with flavor!
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Prep Time 15 minutes
Total Time 15 minutes
Servings: 2 sandwiches
Course: Lunch, Main Course
Cuisine: American
Calories: 320
Ingredients Equipment Method Notes

Ingredients
  

For the Healthy Tuna Salad
  • 2 cans light tuna in water 5 oz each, drained well
  • 1/4 cup plain non-fat Greek yogurt
  • 1 stalk celery finely diced
  • 1/4 cup red onion finely minced
  • 1/4 cup red bell pepper finely diced
  • 1 tbsp Dijon mustard
  • 1 tbsp fresh lemon juice
  • 2 tbsp fresh dill chopped, or parsley
  • 1/4 tsp black pepper
  • Pinch sea salt to taste
For Assembly
  • 4 slices whole wheat bread lightly toasted if desired
  • 2 leaves crisp lettuce e.g., romaine or green leaf
  • 4 slices tomato
  • 4 slices cucumber

Equipment

  • Mixing bowl
  • Can opener
  • Cutting board
  • Sharp knife

Method
 

Prepare the Tuna Salad
  1. Drain the tuna thoroughly. You can press it in a fine-mesh sieve to remove as much water as possible. Flake the tuna into a medium mixing bowl.
  2. Add the Greek yogurt, finely diced celery, minced red onion, diced red bell pepper, Dijon mustard, fresh lemon juice, chopped fresh dill (or parsley), black pepper, and sea salt to the bowl with the tuna.
  3. Mix all ingredients together until well combined. Taste and adjust seasonings as needed. If you prefer a creamier texture, you can add another tablespoon of Greek yogurt.
Assemble the Sandwiches
  1. Lightly toast your whole wheat bread slices if desired.
  2. Evenly divide the tuna salad mixture between two slices of bread. Spread generously.
  3. Top the tuna salad with crisp lettuce leaves, tomato slices, and cucumber slices.
  4. Place the remaining bread slices on top to complete the sandwiches. Slice diagonally and serve immediately.

Notes

For an even zestier flavor, add a pinch of red pepper flakes to the tuna salad. This tuna salad is also delicious served in lettuce cups, over a bed of mixed greens, or with whole-grain crackers for a gluten-free option. Store leftover tuna salad in an airtight container in the refrigerator for up to 3 days.