Healthy Tuna Waldorf Salad

This tuna waldorf salad is a healthy spin on the classic waldorf salad with tuna and an easy lunch made in minutes.

Healthy tuna waldorf salad

Tuna used to absolutely horrify me.

I have vivid memories of my dad making tuna melts in the toaster oven as a kid and that horrible stench wafting through the house. I was actually averse to all fish until somewhere around 8th or 9th grade when I finally got my act together.

I once got myself so worked up over eating shrimp in a stir fry my mom made for dinner that I ended up having an asthma attack and then going the next 8 or 9 years thinking I was allergic to shellfish because of it.

Fish still freak me out when I’m swimming among them (on our honeymoon in Tahiti, I screamed so loud through the snorkel when I came across an eel Ulysses heard it from the beach) but I’ll happily eat them when they’re not swimming around, congregating in groups and being all slimy.

They’re one of the few things in life I guess I can say I prefer dead to alive.

Tuna waldorf salad

So on that note…let’s talk tuna!

It still smells just as nasty as I remember, but there isn’t a time when I don’t keep a few of those super convenient packets on hand for a quick lunch. It’s protein that doesn’t need defrosting and with just a few add-ins can turn into a pretty decent meal in no time.

Grapes + tuna started sounding real good sometime in the late morning yesterday and eventually my thought process led to a healthified waldorf salad except with tuna instead of the usual chicken.

Here’s something I’d love to know…why do they make cans of both chicken and tuna but only packets of tuna and not chicken? Someone needs to get on that.

Packets > watery cans.

Healthy tuna waldorf salad

My plans got slightly delayed when a certain someone came prancing back inside after deciding to indulge in her hunting roots.

The bright side of that is that tuna doesn’t smell so bad after you’ve spent 15 minutes washing deer shit off your dog.

Tuna salad with grapes and nuts

The mayo to yogurt ratio in this is about 1:3 making it a pretty healthy version of a waldorf. Served over some chopped watercress (my newest green obsession), it’s practically the pinnacle of health.

Despite that rather unappetizing episode, I was still hungry and lunch tasted pretty darn good so I’m sure it will taste even better with a behaved pet next time.

Try these apple cheddar tuna patties for another way to enjoy canned (or packet!) tuna.

Healthy Tuna Waldorf Salad

Healthy Tuna Waldorf Salad

Yield: 2 servings
Prep Time: 5 minutes
Total Time: 5 minutes

This tuna waldorf salad is a healthy spin on the classic waldorf salad with tuna and an easy lunch made in minutes.


  • 5 oz. canned or packaged tuna, drained
  • 3 tablespoons plain greek yogurt
  • 1 tablespoon mayonnaise
  • 3/4 cup grapes
  • 1 stalk celery, finely chopped
  • 1 small apple, finely chopped
  • 1 tablespoon pepitas
  • 2 tablespoons walnuts, chopped
  • 1/2 lemon, juiced
  • salt & pepper
  • 1 bunch of watercress, chopped


  1. Combine all ingredients except grapes in a medium bowl and mash together.
  2. Fold in grapes.
  3. Serve atop a bed of watercress.
Nutrition Information:

Amount Per Serving: Calories: 414.04Total Fat: 11.44gCarbohydrates: 39.38gProtein: 38.03g


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    1. Running to the Kitchen Post author

      We’ve just stopped putting collars on her b/c of it! It’s one thing to wash her, it’s a whole other thing to get it out of a collar! She’s micro chipped anyway so I figure what’s the worst thing that could happen if she runs away? haha…bad dog mom.

  1. Kat

    deer shit is the worst. Travis loves to roll around in it outside and then come in and pretend like nothing’s happened. Meanwhile Jon and I are giving each other evil looks over who stinks.

  2. Julie @ Table for Two

    you know how i feel about tuna! well, i think you do…haha. you know, opening tuna cans used to horrify me, which is why i stopped eating tuna for a while. i have good reason too: i opened a tuna can once and it sliced my finger open. YEAH, that’ll stop the tuna eating for a while.

    ANYWAY. love the tuna and grapes together and the fact you didn’t use mayo!! yay calorie & fat savings :)

  3. Sally @ Spontaneous Hausfrau

    I’ve wondered why they don’t do the chicken in packets, too. But then again, the canned chicken seems to taste like tuna to me! I’ve never done grapes and tuna together but methinks I need to get on top of that, stat.

    Look on the bright side, at least Ginger has short hair.

    Kinda stretching, here.

  4. Cait's Plate

    Why is it that tuna, when you’re eating it, actually smells good but when any one else has tuna for lunch it make you gag? So strange.

    Regardless, this looks delicious!

    1. Running to the Kitchen Post author

      So true. The person who interviewed me for my job actually (8 years ago…) was eating it straight out of a can and his entire office reeked of it. I can’t look at him to this day without thinking of tuna. Gross.

  5. Cassie

    I love tuna, tuna salad, and everything that you put into this. I have been making tuna/chicken/egg salads with Greek yogurt and I love it. This sounds so good!

  6. Margarita

    Love tuna salads and I like that this has yogurt and grapes. Yum! I hate swimming with fish too. Sure, they’re fun to look at when you’re on a boat but wading by them freaks me out and makes me forget how to swim.

    1. Running to the Kitchen Post author

      I completely understand. I go into panic mode if they get within 3 feet of me and start flapping my arms and legs around like an idiot in hopes that will scare them away.

  7. Stacey

    This sounds great! I make my tuna salad with greek yogurt (no mayo though as I am not a fan), celery and a pickle. I always want to add grapes to it, but honestly I love them too much to sacrifice for my tuna salad. They only last about a day in our house :)

  8. Hayley @ Oat Couture

    Hahahaha this post has had me cracking up! The deer shit comment killed me! And the whole shrimp / asthma attack thing! (I have asthma so I’m allowed to chuckle at this without it being offensive, right?! :)) I am also exactly the same when swimming! I end up looking like a right ‘tard doggy paddling wildly towards shore! Haha! I also hate the dark bits! You know when you can’t really see whats underneath you? That will get me into a panic in no time! :/

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