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This jalapeño tuna salad is my go-to when I want something quick, easy, packed with protein, and full of flavor. I swap the mayo for Greek yogurt, so it’s just as creamy but so much lighter. The pickled jalapeños add just the right amount of heat without taking over. It’s truly such a delicious flavor combination, and it comes together in 10 minutes! This tuna salad is perfect for meal prep, a quick lunch, or an easy addition to your weekly rotation.
I’ve been making this tuna salad for years now! I first got the idea after trying my family’s ‘famous’ jalapeño tuna salad many years ago, and I knew I had to create my own lighter version. I’ve lightened it up while keeping all those delicious, bold flavors that make the original so good. You don’t want to miss this one!
🔎 Quick Look: Jalapeño Tuna Salad Without Mayo
- ⏱️ Prep Time: 10 minutes
- ⏱️ Cook Time: 0 minutes
- 🕒 Total Time: 10 minutes
- 🍽 Calories: ~90 kcal per serving
- 👥 Servings: 4
- 💙 WW: 0 points
- 🥣 Key Ingredients: Tuna, jalapeños, red onion, Greek yogurt
- 📖 Dietary Information: High-protein, gluten-free, low-carb
- 👩🍳 Cook Method: No-Cook Recipe
- ⭐ Difficulty: Easy
Why You Will Love This Recipe
- Protein-Packed: Between the tuna and Greek yogurt, this salad is packed with protein!
- No Mayo Needed: Greek yogurt gives you all the creaminess of a classic tuna salad with none of the mayo, so it’s lighter but still so good.
- Ready in 10 Minutes: Just mix everything together, and it’s ready to eat.
- Just the Right Amount of Heat: The pickled jalapeños add a little kick without taking over, so it’s flavorful without being too spicy.
Key Ingredients
- Canned Tuna: I use tuna packed in water for a light base that’s high in protein without extra fat. Drain it well before mixing.
- Jalapeños: The star of this tuna salad! Pickled jalapeños add the perfect kick of heat and a little tang that balances out the creamy yogurt base. For another recipe with pickled jalapeños, try my jalapeño cheddar protein bagels next!
- Red Onion: Diced red onion adds crunch and a little sharpness to balance the flavors.
- Greek Yogurt: This is my swap for mayo. It keeps the tuna salad creamy and packed with protein while cutting way down on fat and calories compared to a traditional recipe.
Find the full list of ingredients and measurements in the recipe card below.
Substitutions & Variations
- Spicier: Add up to 1/4 cup of finely chopped pickled jalapeños instead of 2 tablespoons if you prefer more heat.
- Add Celery: I love tossing in 1/4 cup of chopped celery when I have it on hand. It’s such an easy way to add crunch.
- Swap the Onion: Red onion is my go-to, but sweet onion, white onion, or sliced green onions work great too.
- Yogurt Options: Non-fat, 2%, or full-fat Greek yogurt all work here. Use whatever you have in the fridge.
- Greek Yogurt Swap: Swap the Greek yogurt with whipped cottage cheese for another creamy, protein-packed option. Or, try our cottage cheese tuna salad recipe!
- Swap the Protein: Canned salmon or fully-cooked, shredded rotisserie chicken both work in place of tuna.
- Dill Pickle Twist: Swap the pickled jalapeños for chopped dill pickles if you want tang without the heat. Or, try our dill pickle chicken salad recipe.
How to Make Jalapeño Tuna Salad
- Drain and finely chop the pickled jalapeños.
- In a separate bowl, mix the Greek yogurt, garlic powder, salt, and pepper.
- Drain the canned tuna and flake it into a large bowl. Add the chopped jalapeños and diced red onion, then pour in the yogurt mixture and mix until evenly coated.
Expert Tips
- Use Jarred Pickled Jalapeños: This is key for this recipe! Regular fresh jalapeños won’t give you the same flavor here. Stick with jarred pickled for the best result.
- Adjust the Heat: Jalapeños can vary a lot in spice level. I love the kick this tuna salad has, but start with 2 tablespoons and add more to taste.
- Drain and Flake the Tuna Well: Make sure to drain your tuna really well so the salad doesn’t turn watery, then flake it evenly with a fork before mixing.
- Mix the Sauce First: Stir together the Greek yogurt and seasonings on their own before adding to the bowl with the tuna. This makes it so much easier to get everything evenly coated.
Serving Suggestions
There are so many delicious ways to serve this jalapeño tuna salad. Here are some of my favorites!
- On Toast: Pile it on toasted bread for a classic tuna salad sandwich.
- In Lettuce Wraps: Scoop it into butter lettuce or romaine leaves for a low-carb option.
- Over Greens: Serve it on a bed of mixed greens for a light, protein-packed salad.
- With Crackers: Scoop it up with homemade lavash crackers or your favorite crackers for a quick snack or appetizer.
- Stuffed in an Avocado: Halve an avocado, remove the pit, and fill the center with this tuna salad for a creamy and satisfying combo.
- On a Bagel: Spread it on a toasted bagel half for a heartier breakfast or lunch. It’s especially good on my cottage cheese everything seasoning bagels!
Storage Instructions
Store leftover jalapeño tuna salad in an airtight container in the refrigerator for 3-4 days.
More Tuna Salad Recipes to Try!
If you try this recipe, please be sure to leave us a comment and star rating, ★★★★★, letting us know how it turns out for you.
Jalapeño Tuna Salad
This jalapeño tuna salad swaps mayo for Greek yogurt and gets a kick from pickled jalapeños. It’s packed with protein and ready in 10 minutes.
Ingredients
- 2, 5-ounce cans of tuna, packed in water
- 2 tablespoons finely chopped jarred pickled jalapeños, drained
- 1/4 cup diced red onion
- 1/2 cup plain non-fat Greek yogurt
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt
- 1/8 teaspoon pepper
Instructions
- Drain and finely chop the pickled jalapeños.
- In a separate bowl, mix the Greek yogurt, garlic powder, salt, and pepper.
- Drain the canned tuna and flake it into a large bowl. Add the chopped jalapeños and diced red onion, then pour in the yogurt mixture and mix until evenly coated. Enjoy right away or chill it until ready to serve.
Video
Notes
- Use Jarred Pickled Jalapeños: This is key for this recipe! Regular fresh jalapeños won’t give you the same flavor here. Stick with jarred pickled for the best result.
- Spicier: Add up to 1/4 cup of finely chopped pickled jalapeños instead of 2 tablespoons if you prefer more heat.
- Add Celery: I love tossing in 1/4 cup of chopped celery when I have it on hand. It’s such an easy way to add crunch.
- Swap the Onion: Red onion is my go-to, but sweet onion, white onion, or sliced green onions work great too.
- Yogurt Options: Non-fat, 2%, or full-fat Greek yogurt all work here.
- Greek Yogurt Swap: Swap the Greek yogurt with whipped cottage cheese for another creamy, protein-packed option.
Nutrition
Serving: 0.67 cup, Calories: 90kcal, Carbohydrates: 3g, Protein: 18g, Fat: 1g, Saturated Fat: 0g, Cholesterol: 18mg, Sodium: 370mg, Fiber: 0g, Sugar: 2g
Nutrition information is automatically calculated, so should only be used as an approximation.
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I love this jalapeño tuna salad! It’s made with just a few simple ingredients, comes together in minutes, and is so delicious. It’s the perfect easy lunch when you want something quick and satisfying, and it’s great for meal prep too!