Everything Bagel Tuna Salad Is a Quick, High-Protein Lunch Idea

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This Everything Bagel Tuna Salad gives the classic lunchtime favorite a flavorful upgrade. A mix of mayonnaise and Greek-style yogurt keeps it creamy yet balanced, while Dijon mustard and lemon juice add brightness. Capers and everything bagel seasoning bring a salty, savory punch that pairs perfectly with flaky tuna. Enjoy it on toast, piled onto greens or tucked into a sandwich for an easy, protein-packed meal.

Recipe image of Everything Bagel Tuna Salad
Credit:

Photographer: Morgan Hunt Ward, Prop Stylist: Phoebe Hauser, Food Stylist: Emily Nabors Hall

Active Time:
10 mins
Total Time:
10 mins
Servings:
4
  • Tuna salad gets an upgrade with capers and everything bagel seasoning.
  • High-protein tuna is a great source of omega-3s, which support brain and heart health.
  • You can add chopped cornichons for even more flavor.

Skip the bagel but not the flavor with this Everything Bagel Tuna Salad. Omega-3-rich tuna becomes creamy and flavorful with mayo and whole-milk Greek-style yogurt. Red onion and celery add crunch and antioxidants, while salty capers and garlicky everything bagel seasoning are balanced with a splash of lemon juice. Dijon mustard adds a final tangy, slightly spicy touch. If you’re looking for a flavorful, high-protein lunch, this tuna salad is it. Keep reading for our expert tips, including ingredient substitutions. 

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

  • Capers add a briny, lemony flavor to the tuna salad. Common substitutes include caper berries, green olives and artichoke hearts.
  • We tested this recipe using canned tuna packed in water, but feel free to use your favorite. If you choose white Albacore tuna, it is less likely to become mushy when mixed with the other ingredients because of its chunkier texture.
  • This recipe calls for chopped onion. If you prefer a milder flavor, soak it in a bowl of water for 10 to 15 minutes, then drain well before adding to the salad.

Nutrition Notes

  • Tuna is high in protein and nutrients, including omega-3s, selenium and vitamins D and B12. Tuna is a great anti-inflammatory fish, helping to support heart and brain health and reduce disease risk. 
  • Greek-style yogurt brings more protein to this tuna salad, as well as some calcium and probiotics. Probiotics are those beneficial bacteria that live in your gut and are part of your microbiome. Your gut microbiome affects every other part of your body, including your immune system.
  • Red onion adds immune-boosting vitamin C to this salad, plus fiber. Regularly eating onions has been associated with a healthier heart and gut. Their nutrients may also support healthy vision and reduce your risk of certain cancers. 
  • Celery provides vitamin K, which teams up with yogurt’s calcium to help strengthen bones. It’s also loaded with fiber and antioxidants, which may help lower your risk of diseases like heart disease and cancer.
Ingredients arranged on a table including tuna chopped onions celery spices and condiments

Photographer: Morgan Hunt Ward, Prop Stylist: Phoebe Hauser, Food Stylist: Emily Nabors Hall

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Ingredients

Original recipe (1X) yields 4 servings

  • 3 (5-ounce) cans no-salt-added solid white tuna in water, drained and flaked 

  • cup mayonnaise

  • cup whole-milk plain strained (Greek-style) yogurt

  • 1/3 cup finely chopped red onion

  • ¼ cup finely chopped celery

  • 3 tablespoons capers, rinsed

  • 2 tablespoons no-salt-added everything bagel seasoning, plus more for garnish

  • 1 tablespoon Dijon mustard

  • 1 tablespoon lemon juice

  • ¼ teaspoon salt

Directions

  1. Stir flaked drained tuna, ⅓ cup mayonnaise, ⅓ cup yogurt, chopped onion, chopped celery, rinsed capers, 2 tablespoons everything bagel seasoning, 1 tablespoon mustard, 1 tablespoon lemon juice and ¼ teaspoon salt together in a medium bowl until well combined. Garnish with additional everything bagel seasoning, if desired.

    Ingredients for tuna salad in a bowl including tuna mayonnaise onions capers and seasonings

    Photographer: Morgan Hunt Ward, Prop Stylist: Phoebe Hauser, Food Stylist: Emily Nabors Hall

To make ahead

Refrigerate in an airtight container for up to 4 days.

Nutrition Information

Serving Size:  about ¾ cup

Calories 288, Fat 16g, Saturated Fat 3g, Cholesterol 36mg, Carbohydrates 3g, Total Sugars 2g, Added Sugars 0g, Protein 24g, Fiber 1g, Sodium 475mg, Potassium 315mg

Frequently Asked Questions

  • What is everything bagel seasoning?

    It’s a savory, crunchy condiment available in the spice aisle at most grocery stores. This blend typically contains various seeds, such as white and black sesame seeds and poppy seeds, as well as dried garlic, dried onion and coarse salt. It adds a delicious flavor to tuna salad, but don’t stop there! You can also use it to season tuna steaks, sprinkle it over eggs and salads, or try it as a rub for meats, fish and vegetables. Additionally, it is a quick way to enhance the flavor of dips and cream cheese.

  • How should I store the tuna salad?

    This tuna salad will keep in the refrigerator in an airtight container for up to 4 days.

  • How long can tuna be out of the refrigerator?

    The standard guideline for perishable items like tuna salad is to return them to the refrigerator within 2 hours. However, if the temperature is above 90°F, this time frame shortens. Bacteria can multiply quickly, so it’s essential to refrigerate food as soon as you can.

  • What should I serve with Everything Bagel Tuna Salad?

    A simple side of freshly cut vegetables or fruit, along with a handful of our air-fried or microwaved chips, would be delicious. Alternatively, you could opt for a side salad, such as our Watermelon & Goat Cheese Salad with Citrus Vinaigrette, Kale Salad with Balsamic & Parmesan or Avocado Caprese Salad. Depending on the weather, a hot or cold cup of soup could also be a satisfying accompaniment. Our Tomato Soup, Creamy Corn Soup with Jalapeños & Cotija or Herby White Gazpacho would be great options. If you are serving guests, consider also offering dill pickles or any kind of pickled vegetable.

Recipe developed by Marianne Williams

EatingWell.com, October 2025

Additional reporting by
Carrie Myers, M.S.
Carrie Myers
Carrie Myers is a portfolio entrepreneur with more than 30 years of experience in the health and wellness space. As a writer and editor, Carrie has worked for both consumer and trade print and online publications. She's been quoted in several articles as a health and fitness expert. Carrie is also a certified life and wellness coach and exercise physiologist, and the founder of CarrieMichele Co., a lifestyle company that helps women create lives they love where they can be authentic.
and
Linda Frahm
Linda Frahm has been a copy editor and fact checker working with food and nutrition content for the past 30-plus years for consumer print and online publications.