Healthy tuna corn salad made with Greek yogurt and tahini gives a creamy, lighter twist on the traditional tuna salad. It’s quick to prepare and works well served as a salad, on bread, in wraps, or on lettuce leaves.
Tuna and corn is a timeless pairing. This version swaps mayonnaise for Greek yogurt and adds a touch of tahini for extra richness, resulting in a satisfying, protein-packed salad that I make often. It’s versatile enough for lunch, dinner, or a snack: toss it with greens, spoon it onto crackers with avocado, or pile it into a sandwich or wrap.
Ingredients you’ll need
Gather these main ingredients to make the tuna corn salad:
- Tuna: Good-quality skipjack tuna in spring water is ideal.
- Corn: Canned corn is convenient; blanched frozen corn also works.
- Onion: Finely minced red onion to avoid overpowering the salad.
- Greek yogurt: Low-fat Greek yogurt provides creaminess without mayo.
- Tahini: Optional, but it enriches the yogurt dressing.
- Soy sauce: A small splash for umami.
- Lime: Juice of half a lime for brightness (lemon is an alternative).
- Vinegar: A little white or apple cider vinegar to balance flavors.
- Garlic powder: Adds a gentle savory note.
- Coriander (cilantro): Finely chopped for freshness; parsley is a good substitute.
- Sesame seeds: To sprinkle on top for texture.
The full quantities are shown in the recipe card below.
How to make tuna corn salad
Prepare the ingredients: Dice the onion and chop the herbs finely so every bite is balanced.
Flake the tuna: Place the drained tuna in a large bowl and mash gently with a fork to break it into flakes. Add the corn, diced onion, and chopped coriander.
Make the tahini-yogurt dressing: In a separate bowl, whisk together Greek yogurt, tahini, garlic powder, soy sauce, lime juice, and vinegar until smooth and creamy.
Combine: Pour the dressing over the tuna mixture and stir until evenly coated. Taste and adjust seasoning with more lime, soy, or vinegar if needed.
You can serve the salad right away or chill it for about 30 minutes to let the flavors meld and the mix firm up slightly. Garnish with additional coriander and a sprinkle of sesame seeds if desired.
Substitutions & variations
- Swap Greek yogurt for natural yogurt or a plain non-dairy yogurt if you prefer.
- Add chopped hard-boiled egg or swap in cottage cheese for extra protein and creaminess.
- Use parsley or basil in place of cilantro for a different herb note.
- Mix in other vegetables such as diced cucumber, grated carrot, or finely chopped spinach.
Ways to serve
- Sandwich: Use as a filling for sourdough, bagels, or your favorite bread.
- Lettuce cups: Spoon into large lettuce leaves for a light, low-carb option.
- Wrap: Fill a tortilla, flatbread, or pita for an easy portable meal.
- Snack plate: Serve with vegetable sticks, greens, and crackers for grazing.
How to store
Store leftovers in an airtight container in the refrigerator for 3–4 days. Give the salad a quick stir before serving; if it releases some liquid, drain slightly or refresh the dressing with a little extra tahini or yogurt.
Recipe FAQ
Skipjack tuna packed in spring water works well for a milder flavor and lighter texture. Any canned tuna is fine, but drain oil-packed tuna if you use it so the dressing isn’t too oily.
You can freeze tuna salad, but Greek yogurt may release extra moisture after thawing. Drain or stir well and refresh the dressing with additional tahini or herbs if needed.
Yes, draining canned tuna is usually recommended to avoid excess liquid in the salad. Adjust based on the texture you prefer.
More tuna recipes
Try this tuna corn salad and adapt it to your taste. If you make it, leave a comment with your variations or a rating — it’s always great to hear how others enjoy the recipe.
Tuna Corn Salad
- Author: Caitlin Rule
- Total Time: 10 minutes
- Yield: Serves 4–6
Description
Healthy tuna corn salad with Greek yogurt and tahini offers a creamy, refreshing alternative to mayonnaise-based versions. Quick, versatile, and satisfying.
Ingredients
- 425g / 15oz can tuna in spring water, drained
- 1½ cups corn kernels
- ¼ cup red onion, diced
- ¼ cup cilantro (coriander), chopped
- ½ cup plain non-fat Greek yogurt
- 2 tablespoons tahini
- 1 teaspoon garlic powder
- 2 tablespoons soy sauce
- 2 tablespoons white vinegar
- Juice of half a lime
- Sesame seeds to sprinkle
Instructions
- In a large bowl, flake the drained tuna with a fork until broken into bite-sized pieces.
- Add the corn, diced red onion, and chopped coriander.
- In a separate bowl, whisk together Greek yogurt, tahini, garlic powder, soy sauce, lime juice, and vinegar until smooth.
- Pour the dressing over the tuna mixture and toss to combine. Serve immediately or chill for about 30 minutes to let flavors meld.
Notes
Storage: Keep leftovers in an airtight container in the refrigerator for 3–4 days.
- Prep Time: 10 minutes
- Category: Dinner, Lunch
- Method: Chop
- Cuisine: American