The Best Healthy Tuna Salad

When you need a lunch or quick meal that hits all the right notes — protein-rich, savory, and uncomplicated — this tuna salad fits the bill. Between the cans of albacore tuna, briny Kalamata olives, creamy avocado oil mayonnaise and Green Goddess dressing, it comes together in minutes yet delivers contrast and freshness.

Because this salad uses simple, whole-food ingredients (tuna, olives, avocado-oil-based mayo, dressing and lettuce leaves) and skips bread, wheat, or other gluten-containing bases, it qualifies as gluten-free and Whole30 approved (assuming all packaged items are certified). It also works smoothly in dairy-reduced or dairy-free menus by selecting the appropriate mayo and dressing.

Quick to assemble, packed with flavor, and portable enough for bowls or wraps, this tuna salad stands out among pantry-based lunches. Whether you’re prepping ahead for the week or need a standout meal now, it’s a smart choice that blends ease and quality. Enjoy the video featuring Chef Megan Mitchell.

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Healthy Tuna Salad

Recipe Details

Yield: 3 to 4 servings
Active Time: 5 minutes

Tuna Salad Ingredients

• 2 (5-ounce) cans chunk albacore tuna in water, drained
• ¼ cup Green Goddess Dressing
• ¼ cup sliced kalamata olives
• 2 to 3 tablespoons avocado oil mayo
• Freshly ground pepper
• Bibb lettuce, for serving
• Optional additions: Chopped parsley, thinly sliced green onions, chopped dill or minced chives

How to Make Tuna Salad

1. Combine all ingredients in a small bowl (along with any optional additions you’re using) and gently mix together.
2. Spoon into lettuce leaves before serving.

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Tuna Salad Nutrition Facts

*Estimated per serving (recipe yields 4 servings). Based strictly on Thrive Market’s ingredient amounts.

Serving Size	1 serving (1/4 of recipe)
Calories	≈ 150 kcal
Protein	≈ 10 g
Carbs	≈ 2 g
Sugar	≈ 1 g
Fiber	≈ 1 g
Fat	≈ 13 g

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Tuna Salad Variations & Tips

• Leaf wrap swap: Serve the tuna mixture in bib lettuce cups to keep things light and gluten-free.
• Mayonnaise alternative: Use a dairy-free avocado-oil mayo if you’re skipping all dairy-adjacent ingredients.
• Herb upgrade: Add chopped parsley, dill or minced chives for brightness and texture.
• Add crunch: Mix in chopped celery, cucumber or toasted sunflower seeds for texture contrast.
• Spice boost: Sprinkle red pepper flakes or smoked paprika into the tuna mix for a gentle heat layer.
• Sustainable tuna tip: Choose a low-mercury, sustainably-caught brand to keep the overall meal cleaner and healthier.

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Best Tuna Salad Pairings

• Mixed greens salad: Serve alongside a crisp salad with vinaigrette to balance the richness of the tuna mixture.
• Gluten-free crackers or crispbreads: Use as a vehicle for the tuna salad if you want a crunch element without bread.
• Sliced tomatoes and avocado: Layer under the tuna mixture for added freshness and creamy texture.
• Baked sweet potato halves: Top with a scoop of tuna salad for a hearty midday option.
• Iced herbal tea or sparkling water with lemon: A refreshing drink to accompany the salty, savory flavor profile of the salad.

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When to Make Tuna Salad

• Easy weekday lunches: Assemble quickly for a nourishing office or home meal.
• Picnic or outdoor meals: Pack the tuna salad in a container, bring a stack of lettuce leaves or gluten-free crackers, and you have a portable platter.
• Meal-prep containers: Portion into individual servings for grab-and-go meals during the week.
• Simple dinner for two: Dress up the presentation with bowls, fresh herbs and sides for a relaxed but elevated evening meal.
• Guest lunch or brunch: Place the tuna salad in a nice bowl, provide bowls of fresh greens and toppings so guests can serve themselves.

Recipe by: Megan Mitchell