A Healthier Tuna Salad Sandwich

by mukwritesbooks

Until very recently, my first reaction when I heard the phrase “tuna salad sandwich” was a mix of disgust and confusion. The idea of taking the texture of tuna and mixing it with mayonnaise and celery into a salad, and then smushing that concoction between two pieces of bread – there wasn’t anything appealing about it. How in the world did someone first come up with that recipe?

A few years ago, I switched mainly to Greek yogurt, and came across a bunch of recipes where you can swap it in for mayonnaise, cream cheese, etc. to get a healthier dish. And of course, amid the lists of recipes were dozens of variations on the classic tuna salad sandwich. But I steered clear. Until earlier this week.

Like the last couple years, this January is full of resolutions to cook different dishes, to cook healthier, to cook more. So today, after I read about the nutritional value of fish for the umpteenth time and came across yet another “10 Ways You Need to Start Using Greek Yogurt Now” article, I finally had a new resolution: I was going to make a tuna salad sandwich.

Today after work, I bought the few additional ingredients I would need – celery and mustard (already had both yogurt and tuna at home, albeit safely far away from one another, on different sides of the kitchen) – and whipped up a 2-meal batch of a Simple Tuna Fish Sandwich.

It was so good. I’m a convert.

Ingredients (makes two sandwiches):

  • 1/4 cup Greek yogurt (I used plain, but you could use non-fat if you like)
  • 1 tbsp Dijon mustard
  • 1/4 tsp black pepper
  • 1/2 tsp cayenne pepper
  • 1 celery rib, minced
  • 1/4 tsp (couple squirts) lemon juice
  • 1 5 oz. can chunk tuna (I used albacore) in water
  • 4 slices whole grain bread
  • handful of kale or spinach


  1. Mix all ingredients except the tuna. Then add the tuna.
  2. Assemble the sandwiches.
  3. In my case, humbly accept that you have found your new go-to weeknight meal 🙂