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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.

And if you prefer salmon for your salads, my dijon dill salmon salad is a great option.

This sardine salad recipe is almost identical too if you’re a sardine fan.

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:
Yield: 2 Serving Size: 1
Amount Per Serving: Calories: 279Total Fat: 13gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 10gCholesterol: 24mgSodium: 248mgCarbohydrates: 27gFiber: 4gSugar: 20gProtein: 18g

This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition information can vary for a variety of reasons. For the most precise nutritional data use your preferred nutrition calculator based on the actual ingredients you used in the recipe.


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Monday 2nd of July 2012

I am making this to take to work for my lunch today, will let you know how it is

Weekly Menu Plan – Crock Pot Buffalo Chicken, Chicken Florentine Pasta, Easy Homemade Hamburger Helper | Extreme Couponing as seen on TLC, Frugal Living, One Deal At A Time

Monday 23rd of April 2012

[...] meat for my husband to not complain! It is fresh and my kids will eat it!  WEDNESDAY – Tuna Waldorf Salad from Running to the Kitchen – If you are scared of tuna, you might want to give this one a [...]

Leonor @FoodFaithFitness

Friday 13th of April 2012

I used to be afraid of tuna too! How did your dog get deer poo on himself?

Hayley @ Oat Couture

Thursday 12th of April 2012

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! :/

Georgia @ The Comfort of Cooking

Thursday 12th of April 2012

What a beautiful and flavorful looking salad! Love the ingredients you used, Gina. This would be so yummy as a light lunch. I could definitely see myself making this soon!

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