The #1 High-Protein Upgrade for Tuna Salad, According to a Dietitian

I grew up enjoying all kinds of mayonnaise-based salads. At least once a week we had tuna, chicken or ham salad for lunch. My mom served it on white bread or soda crackers, and it was one of my favorite meals. Of course, things were different back when I was a kid. Health and nutrition were important, but not like they are today. We ate chips and candy and mayonnaise-laden salads, but not all the time and not in excessive amounts. We also spent our days running around, not staring at screens. Our lifestyles have changed, and while things are more tech-driven now and daily movement is often scheduled versus spontaneous, we also know more—which means we can make better, more informed choices when it comes to food. This is one of the reasons I’ve swapped in Greek yogurt for the mayonnaise in tuna salad and other protein-based salads. It’s a nutritious option that supplies additional protein to help fuel my day.

The Benefits of Swapping Greek Yogurt for Mayo

If you find that your diet is lacking in protein or you know you’d benefit from a few extra grams to fuel your next workout, then I encourage you to swap in Greek yogurt for mayonnaise in your next tuna salad, too. The great thing about the swap is that yogurt provides a concentrated source of protein—plus probiotics, which are beneficial for gut health. Fortified versions also contain vitamin D, which supports bone health and your immune system. Since Greek yogurt is made with cow’s milk, you’ll also get a decent amount of calcium by making this swap. Because many people struggle with getting enough calcium each day, this can be an easy modification to help you meet your nutritional needs. Beyond nutrition, there’s also the benefit of flavor and texture. Greek yogurt has a natural tanginess that lends itself well to savory dishes like salads, salad dressings and marinades. And its creamy texture is similar to that of mayonnaise, which means you can often make a one-for-one swap.

Tips for Making the Swap

To make the swap, first consider your recipe. Does it have other acidic ingredients in it like citrus juice or vinegar? If so, you may not want to make a full one-for-one swap, since yogurt is already naturally tart. A little acidity is nice, but too much may overpower the other ingredients, so try half Greek yogurt and half mayonnaise. Next, look at the amount of mayonnaise compared to the rest of your ingredients. If it’s only a small amount, you can likely make a full swap. If it’s a significant amount, consider swapping in only a quarter or half the amount initially and adjust accordingly in the future. After you’ve tried this trick with your tuna salad, you can also experiment with using Greek yogurt in chicken salad, egg salad or any other mayo-based salad you enjoy.

Figuring Out Your Protein Needs

Protein is all the rage right now. From influencers to celebrities, there’s almost always someone pushing protein. Registered dietitians like me agree that protein is awesome. It not only makes up our DNA but also is an important source of fuel. It’s crucial for enzyme and hormone production, and it even plays an important role in immunity. The hype, though, is mostly centered on protein’s role as a “muscle builder” and its satiating after-effects, which make it appealing for anyone looking to lose weight. It’s also the focus of fad diets, including the keto diet, which emphasizes a protein-rich diet, often at the expense of other nutritious foods. It’s no surprise, then, that we’re all a bit overwhelmed with this constant rhetoric that we “need more protein.” The reality is, you might not. But how do you know how much do you need? A great place to start is the 2020-2025 Dietary Guidelines for Americans, which recommends that most healthy adults 19 and older get 10% to 35% of their daily calories from protein. An even easier way to figure out your protein needs is the recommended daily allowance, which is an average daily amount sufficient to meet the dietary needs of most healthy adults. For protein, the recommended daily allowance is 0.8 grams per kilogram of body weight per day (for example, 54 grams of protein for a female weighing 150 pounds or 65 grams for a male weighing 180 pounds) and can be adjusted depending on your activity level and age. 

The Bottom Line

If you’re looking for an easy way to add more protein to your day, or simply a new way to enjoy your tuna or other favorite mayo-based protein salad, consider swapping in some Greek yogurt. It’s a good partial or full replacement for mayonnaise, thanks to its creamy texture and slight tanginess, and the swap means not just more protein but also additional probiotics, calcium and (if fortified) vitamin D.