This fresh, nutritious tuna salad is for anyone who avoids the usual mayonnaise-heavy potluck dishes. It’s a tuna salad made the Italian way—bright, simple and full of flavor.
For a warm tuna option try a tuna noodle casserole, or serve it on bread for a classic tuna salad sandwich.
I’ve wanted to share this tuna salad recipe for a long time, but the name “tuna salad” often brings to mind the same mayonnaise-heavy versions. I love mayo in many salads—it’s what I grew up with—but this version improves by leaving out the mayo and using a zesty vinaigrette instead.
Salad with tuna
Traditional tuna salads usually mix canned tuna with celery, pickles and mayonnaise. There’s nothing wrong with that, but it can feel predictable. More importantly, mayonnaise significantly increases the calorie content, which can turn a healthy meal into a treat to enjoy in moderation.
Tuna itself is an excellent source of protein, so swapping mayonnaise for a bright vinaigrette keeps the salad lighter while enhancing flavor. Think of classic French examples like Salad Niçoise—tuna, potatoes, green beans, eggs and vegetables tossed with a tangy dressing—or the Italian-style salads that pair tuna with greens, mozzarella, ripe tomatoes and a simple dressing.
Mayo-free dressing
For the dressing I took inspiration from Italy. A basic oil-and-vinegar dressing can be elevated with anchovies, garlic and capers for umami and depth. My vinaigrette combines chopped anchovies and capers with minced garlic, red wine vinegar and extra virgin olive oil—if you use tuna packed in olive oil, use that oil for even more flavor.
To complement the vinaigrette, I choose crisp seasonal vegetables. This salad features crunchy radishes—watermelon radishes are especially striking and add color and a peppery crunch—as well as thinly sliced cucumbers and red onion. Cannellini beans add body and creaminess, while avocado restores some of the richness lost by omitting mayonnaise.
Ingredient options
There are many ways to vary this salad. Inspired by Italian combinations, I often include cannellini beans, sliced red onion and capers served over lettuce. Adding avocado gives creaminess and balance to the vinaigrette.
Best tuna for salad
My key tip: use the best canned or jarred tuna you can find. Albacore packed in extra virgin olive oil works wonderfully—it contributes both high-quality tuna and flavorful oil for the dressing.
More salads to try
If you enjoy Mediterranean-style salads, other recipes to explore include Greek orzo with grilled zucchini, a Mediterranean salad with hummus and fried halloumi, an Italian tuna and corn salad, and a basil pesto caprese.
- Greek Orzo Salad with Grilled Zucchini
- Mediterranean Salad with Hummus and Fried Halloumi
- Italian Tuna and Corn Salad
- Basil Pesto Caprese Salad
Healthy Tuna Salad Recipe (Italian Style)
Ingredients
For the vinaigrette
- 2 anchovies
- 1 clove garlic, small
- 1 tbsp capers
- 1/4 tsp coarse salt
- 4 tbsp olive oil
- 1 tbsp red wine vinegar
For the tuna salad
- 100g/1 cup canned tuna
- 150g/1cup canned cannellini beans
- 1/4 red onion, sliced
- 4-5 radishes, sliced thinly
- 1/2 watermelon radish, peeled and sliced thinly
- 4 Kirby cucumbers, sliced
- 1 avocado, sliced
- 2 tbsp capers
- 120g/2cups lettuce leaves
Instructions
For the vinaigrette
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Roughly chop anchovies and capers and mince the garlic. In a mortar, add a pinch of coarse salt and grind to a paste; a blender works too.
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Combine the anchovy–caper–garlic paste with extra virgin olive oil and red wine vinegar in a jar and whisk or shake to emulsify.
For the tuna salad
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In a large bowl, combine tuna, beans, sliced vegetables, avocado and capers. Drizzle with the vinaigrette and toss gently. Alternatively, arrange ingredients over lettuce leaves, drizzle with dressing and serve family-style.
Nutrition
Nutrition information is automatically calculated and should be used as an approximation.
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