This Tuna Salad Sandwich is perfect for picnics, a delicious lunch, or meal prep throughout the week. As a registered dietitian, I love how this recipe is packed with protein and is perfect for meal prep. Plus, you get to customize with crunchy add-ins like celery and bell peppers, sweeter add-ins like grapes and apples, or nutty add-ins like almonds and pecans.
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Why You'll Love This Recipe
This Tuna Salad Sandwich is a light, refreshing take on the lunchtime classic. Here's why it's going straight into your regular rotation:
- Lightning-fast: Ready in 10 minutes with no cooking required-perfect for busy weekdays
- Protein-rich: Each serving packs over 20 grams of protein to keep you satisfied and fueled
- Budget-friendly: Canned tuna is one of the most affordable proteins, making this an economical lunch option
What is a tuna salad sandwich?
A tuna salad sandwich is a classic deli-style sandwich made with flaked tuna mixed with mayo or a creamy dressing, plus crunchy vegetables and seasonings. It's been a lunchbox staple for generations because it's simple, satisfying, and endlessly customizable.
This version lightens things up by using a combination of avocado and Greek yogurt alongside just a little mayo. You still get that rich, creamy texture you're craving, but with added nutrients, healthy fats, and extra protein. It's the kind of upgrade that makes this childhood favorite even better as an adult.
Ingredients
Here's what you need to make this delicious tuna salad:
- Tuna - Look for canned tuna in water (not oil) for a leaner option. Chunk light tuna or albacore both work great. Drain it well and flake it with a fork.
- Avocado - Choose one that's slightly soft when gently squeezed. The avocado adds creaminess and heart-healthy monounsaturated fats.
- Light mayonnaise or plain Greek yogurt - Greek yogurt adds extra protein and probiotics with a tangy flavor. If you prefer classic mayo, that works too.
- Add-ins, chopped small - Celery is a classic for crunch. Red onion adds a sharp bite. Dill pickles or relish bring briny flavor. Diced bell pepper adds sweetness and color.
- Fresh herbs, chopped - Dill is traditional with tuna and tastes amazing. Parsley keeps it light and fresh. Chives add a mild onion flavor.
- Lemon or lime juice - Brightens the flavors and adds a fresh, zesty note.
- Sea salt and black pepper - Adjust to taste.
- Optional: Dijon mustard - Adds a subtle tang and depth of flavor.
- Bread or base of your choice - Feel free to use what's already in your pantry. Serve on classic white or whole wheat bread, croissants, bagels, or wraps. You can also use lettuce leaves to create lettuce cups too!
Ask the Dietitian: Is tuna healthy?
Yes! Tuna is one of my favorite protein sources to recommend, and this tuna salad is a lighter option while still being nutrient-dense.
- Excellent source of lean protein: Tuna provides about 20-25 grams of protein per 3-ounce serving with minimal fat (especially when packed in water). Research shows that adequate protein intake supports muscle maintenance, satiety, and overall health.
- Rich in omega-3 fatty acids: Tuna contains EPA and DHA, the omega-3 fats your body needs for heart and brain health. Studies demonstrate that omega-3 fatty acids from fish consumption are associated with reduced cardiovascular disease risk and improved cognitive function.
Customize it your way
Like all of my recipes, this Tuna Salad Sandwich is completely customizable. Choose what add-ins work best for you.
- Crunchy add-ins of your choice: Celery, red onion, shallots, sweet pickle relish, diced bell peppers, or cucumbers
- Sweeter add-ins of your choice: Halved grapes, sweet pickle relish, diced apples, or dried cranberries
- Nutty add-ins of your choice: Sliced almonds, chopped pecans, or sunflower seeds
How to make Tuna Salad Sandwich
This might be the easiest lunch recipe you'll ever make. Here's how to do it:
1. Drain and flake the tuna
Open your cans of tuna and drain them really well-press down with a fork to squeeze out as much liquid as possible. You don't want watery tuna salad! Transfer the drained tuna to a medium bowl and use a fork to flake it into smaller pieces. Breaking it up now makes it easier to mix everything together evenly.
2. Mash in the avocado
Add your peeled and pitted avocado to the bowl with the tuna. Using a fork, mash the avocado and tuna together until combined but still slightly chunky. The avocado will create a creamy base while adding healthy fats. Don't worry if it's not perfectly smooth-you want some texture.
3. Add the creamy ingredients
Stir in your mayonnaise or Greek yogurt (or a combination of both). This is where your tuna salad gets that classic creamy, spreadable consistency. Mix it in thoroughly so everything is well coated.
4. Mix in add-ins and seasonings
Add your chopped vegetables (like celery and red onion), fresh herbs, lemon juice, salt, pepper, and any optional seasonings like Dijon mustard. Stir everything together until well combined. All those little bits of crunch and flavor should be evenly distributed throughout.
5. Taste and adjust
Give it a taste! Does it need more salt? Another squeeze of lemon? More herbs? Adjust the seasonings to make it exactly how you like it. Tuna can handle bold flavors, so don't be shy.
6. Serve it up
Spread your tuna salad onto your favorite bread and top with crisp lettuce, juicy tomato slices, and any other toppings you love. Close up your sandwich and enjoy! You can also serve it in a wrap, on crackers, or over a bed of greens for a lighter meal.
Troubleshooting Tips
- Too fishy-tasting? Add an extra squeeze of lemon juice or a teaspoon of Dijon mustard to balance the flavor. Fresh herbs also help brighten it up.
- Too dry? Add another tablespoon of Greek yogurt or mayo, or a splash of lemon juice to make it creamier.
- Too bland? Don't forget the salt! Tuna needs proper seasoning. Also try adding pickles, capers, or a dash of Old Bay seasoning for more flavor.
Pairing
This Tuna Salad Sandwich is delicious with a handful of chips, fresh fruit, or a simple side salad.
These are a few of my other favorite dishes to serve with this sandwich:
Scaling
This recipe makes 4 servings, but it's super easy to scale up or down. For meal prep, double or triple the batch-just multiply all ingredients accordingly and mix in a larger bowl. The tuna salad actually gets better after sitting in the fridge for a few hours as the flavors meld together, so it's perfect for making ahead.
If you're just making lunch for one, cut the recipe in half or even into quarters. One can of tuna typically makes about 1-2 servings.
Storage & Meal Prep Tips
Store your tuna salad in an airtight container in the refrigerator for up to 4 days. The lemon juice helps keep the avocado from browning too much, but you might see a little discoloration on top-that's totally normal and safe. Just stir it back in before serving.
For the best texture, store the tuna salad mixture separately from your bread or wraps. Assemble your sandwich right before eating to avoid sogginess. If you're meal-prepping, portion the tuna salad into individual containers and pack bread, crackers, or lettuce cups separately.
I don't recommend freezing tuna salad, as the texture of the mayonnaise, yogurt, and vegetables doesn't hold up well after thawing.
Tuna Salad Sandwich
Ingredients
Salad Ingredients:
- 2 cups tuna, about 4 of the 5 ounce cans
- 1 small ripe avocado, seeded and peeled*
- ¼ cup light mayonnaise or plain Greek yogurt
- ¾ cup to 1 cup add-ins of your choice, chopped into small pea-sized pieces (celery, red onion, red pepper, cucumber, tomatoes, grapes, apples, sliced almonds, pecans, dried cranberries, shallots, relish, etc.)
- 2 tablespoons chopped fresh herbs of your choice, (dill, thyme, chives, oregano, cilantro, etc.)
- 1 tablespoon lemon or lime juice
- ½ teaspoon sea salt
- ¼ teaspoon ground black pepper
Base of your choice:
- Whole grain toast
- Croissants
- Bagels or bagel thins
- Crackers or crispbread
- Pita
- Tortilla wrap
- Lettuce cups or leafy greens
- Stuffed into bell peppers halves
- Over tomato slices
Instructions
- In a medium bowl, mash together avocado and tuna with a fork or potato masher until combined and slightly chunky.
- Stir in mayonnaise or Greek yogurt, add-ins, lemon juice, salt, pepper, and any optional seasonings. Mix until well combined.
- Taste and adjust seasonings as needed.
- Serve salad mixture on any base of your choice. If making a sandwich, it's especially great with lettuce and tomato on it too!
- Store salad leftovers in an airtight container in the fridge for up to 4 days.
Notes
Nutrition
Other Meal Prep Recipes
Looking for other recipes like this? Try these:
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