Mayonnaise is a popular condiment that many people enjoy adding to tuna salad. However, mayonnaise is high in calories, fat, and cholesterol. If you are looking for healthier tuna salad options, there are many mayonnaise alternatives and additions you can use.
Quick Answers
Here are some quick answers to what you can put in tuna instead of mayonnaise:
- Greek yogurt
- Avocado
- Hummus
- Cottage cheese
- Tahini
- Mustard
- Pesto
- Olive oil and lemon juice
- Mashed hard boiled egg
Greek Yogurt
Greek yogurt is an excellent substitute for mayonnaise in tuna salad. It has a rich, creamy texture that mimics mayonnaise. Greek yogurt is lower in calories, fat, and cholesterol compared to mayonnaise. It also contains protein and probiotics for gut health. Plain nonfat Greek yogurt works best as it won’t overpower the flavor of the tuna.
To make tuna salad with Greek yogurt:
- Drain a 5 oz can of tuna and flake it with a fork in a bowl.
- Add 2-3 tablespoons of plain nonfat Greek yogurt. Start with less yogurt and add more to reach desired consistency.
- Season with salt, pepper, lemon juice, celery, onion, dill or any other desired ingredients.
- Mix well until combined.
Avocado
Avocado makes a smooth, creamy base for tuna salad in place of mayo. It adds healthy fats and fiber. Use mashed ripe avocado in place of mayo in tuna salad. The mild flavor of avocado complements tuna nicely without overpowering it.
To make tuna salad with avocado:
- Drain a 5 oz can of tuna and flake it with a fork in a bowl.
- Add 1/4 to 1/2 mashed avocado depending on desired creaminess.
- Season with lemon juice, salt, pepper, onion, celery and dill.
- Mix gently to combine.
Hummus
Hummus is a Mediterranean chickpea spread that can sub in for mayo in tuna salad. It has a creamy, smooth texture and adds protein and fiber. Hummus provides healthy fats from olive oil and tahini. The garlic and lemon flavors pair well with tuna. You can use store-bought or homemade hummus.
To make tuna salad with hummus:
- Drain a 5 oz can of tuna and flake it with a fork in a bowl.
- Add 2-4 tablespoons of hummus depending on desired creaminess.
- Season with lemon juice, salt, pepper and any other desired flavors.
- Mix until fully combined.
Cottage Cheese
Cottage cheese is a protein-packed, mayo alternative for tuna salad. Its creamy, thick texture mimics mayo when mixed with tuna. Use low fat or nonfat cottage cheese. You can blend it smooth or leave it chunky.
To make tuna salad with cottage cheese:
- Drain a 5 oz can of tuna and flake it with a fork in a bowl.
- Add 1/4 cup cottage cheese and mash it with a fork to desired consistency.
- Season with salt, pepper, lemon juice, onions, celery, dill and mix.
Tahini
Tahini is a sesame seed paste that makes a flavorful, creamy base for tuna salad instead of mayo. It provides healthy fats and protein. The nutty sesame flavor complements the tuna. You can find tahini at well-stocked grocery stores or Middle Eastern markets.
To make tuna salad with tahini:
- Drain a 5 oz can of tuna and flake it with a fork in a bowl.
- Add 1-2 tablespoons of tahini and mix well.
- Thin out the tahini with lemon juice or water if needed.
- Season with salt, pepper and any other desired flavors.
Mustard
Mustard can be used in place of mayo to add creamy tang and flavor to tuna salad. Yellow mustard works best. Mix it with tuna, seasonings and a dash of olive oil or lemon juice to thin it out. Dijon mustard can also be used but use a light hand as it has a stronger flavor.
To make tuna salad with mustard:
- Drain a 5 oz can of tuna and flake it with a fork in a bowl.
- Add 1-2 tablespoons yellow mustard and mix well.
- Thin out with a bit of olive oil or lemon juice if needed.
- Season with salt, pepper, onions, celery and dill.
Pesto
Pesto is a flavorful basil and olive oil based sauce that can take the place of mayo in tuna salad. It adds creaminess along with big flavor. Use pesto generously as it will complement the tuna nicely. Homemade or store-bought pesto both work well.
To make tuna salad with pesto:
- Drain a 5 oz can of tuna and flake it with a fork in a bowl.
- Add 3-4 tablespoons of pesto and mix to coat tuna.
- Thin out with lemon juice or olive oil if needed.
- Season with salt, pepper, onions or any other additions.
Olive Oil and Lemon Juice
Olive oil and lemon juice provide a light, tangy alternative to heavy mayo based tuna salad. Whisk them together and toss with tuna and seasonings. The olive oil provides some creaminess while the lemon brightens up the flavor.
To make tuna salad with olive oil and lemon:
- Drain a 5 oz can of tuna and flake it with a fork in a bowl.
- Whisk together 2 tablespoons olive oil and 1 tablespoon lemon juice.
- Toss tuna with olive oil and lemon juice mixture.
- Season with salt, pepper, onions, celery or any other additions.
Mashed Hard Boiled Egg
For an old school twist, use mashed hard boiled egg in place of mayo in tuna salad. The cooked egg mimics the texture of mayo. Simply boil 1-2 eggs, let them cool, peel and mash them. Combine with flaked tuna and seasonings.
To make tuna salad with hard boiled egg:
- Boil 1-2 eggs for 10-12 minutes until hard cooked.
- Cool, peel and mash eggs in a bowl.
- Add drained flaked tuna and mix.
- Season with salt, pepper, lemon juice, celery, onion or desired flavors.
Healthier Tuna Salad Dressing Ideas
In addition to mayo replacements, you can make tuna salad healthier by using lighter dressing ingredients like:
- Plain Greek yogurt
- Low fat sour cream
- Hummus
- Avocado
- Olive oil
- Lemon juice
- Dijon mustard
- Low fat ranch dressing
- Pesto
Mix and match small amounts of these ingredients to create creamy, flavorful dressings without all the fat, calories and cholesterol of heavy mayo.
Healthy Tuna Salad Additions
Pack your tuna salad with extra nutrition by mixing in healthy ingredients like:
- Chopped celery – crunch and fiber
- Diced onion – flavor and antioxidants
- Diced cucumber – hydration and nutrients
- Chopped apple – sweetness and fiber
- Dried cranberries – tartness and antioxidants
- Crumbled feta – creaminess and protein
- Chopped walnuts – crunch and healthy fats
- Diced avocado – creaminess and healthy fats
- Chopped kale – nutrition and fiber
- Diced carrots – sweetness and vitamins
Creative Ways to Eat Tuna Salad
Once you’ve whipped up a healthier tuna salad, try some creative ways to enjoy it like:
- Stuffed in a pita or wrap
- On whole grain toast points
- Stuffed in a hollowed out tomato or avocado
- On top of a salad
- Inside a lettuce wrap
- On top of zucchini slices or cucumber rounds
- On sprouted grain crackers or rice cakes
Conclusion
With so many tasty, nutritious mayonnaise alternatives and mix-ins, you can create healthy tuna salads galore. Be creative with different combinations of dressing ingredients and mix-ins to keep your tuna salad interesting. Boost nutrition by loading up on fresh veggies, fruits, nuts and seeds. Enjoy tuna salad stuffed in lettuce wraps, on toast, in sandwiches, on salads and more for a quick, protein-packed meal or snack.