Greek Yogurt Tuna Salad (15 Minutes)

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In the quest for a lighter yet satisfying tuna salad, this recipe utilizes Greek yogurt for creaminess instead of mayo. Adding in crunchy cucumber and protein-packed hard-boiled eggs makes this variation a refreshing, nutritious twist on a classic favorite. Whether you’re eating it straight from the bowl, on toast, or as a wrap, it’s bound to become a staple in your lunchtime rotation.

  • Prep Time: 15 minutes (+ 1 hr optional chill time)
  • Total Time: 15 minutes
  • Yield: 4 servings 1x

Ingredients

Units Scale
  • 2 cans (5 oz each) of tuna in water, drained
  • 3/4 cup Greek yogurt, plain
  • 1 large cucumber, diced
  • 2 hard-boiled eggs, chopped
  • 1/4 cup red onion, finely chopped
  • 2 celery stalks, diced
  • 1 tbsp Dijon mustard
  • 1 tbsp fresh dill, chopped (or 1 tsp dried dill)
  • 2 tsp lemon juice
  • Salt and black pepper, to taste
  • Optional: 1 tbsp capers or a handful of halved cherry tomatoes for extra zest

Instructions

  1. Prep the Ingredients (10 minutes): Ensure the tuna is well-drained, then place it in a large mixing bowl. Dice the cucumber, chop the hard-boiled eggs, and finely chop the red onion and celery.
  2. Mix Tuna Salad (5-7 minutes): Add Greek yogurt, Dijon mustard, lemon juice, dill, salt, and pepper to the bowl with tuna. Mix well to combine all the ingredients.
  3. Add Veggies and Eggs (2-3 minutes): Fold in the cucumber, hard-boiled eggs, red onion, celery, and any optional ingredients you’re using. Mix gently until everything is evenly distributed.
  4. Refrigerate (1 hour, optional): While this tuna salad can be enjoyed immediately, letting it chill in the refrigerator for about an hour allows the flavors to meld together for an even tastier experience.

Notes

Choosing a high-quality, sustainably caught tuna will make a difference in both taste and texture. The lemon juice not only adds a zesty flavor but helps keep the Greek yogurt fresh. If you’re looking for a bit more richness, consider adding a dash of olive oil. For those who want some heat, a pinch of red pepper flakes can work wonders. Serve this Greek yogurt tuna salad on whole grain toast, in lettuce wraps, or alongside some crispy crackers.

*Please keep in mind that the following nutritional information is based on estimates and can vary depending on the specific brands and ingredients used.

Nutrition

  • Serving Size: 1 serving
  • Calories: 160
  • Sugar: 4g
  • Sodium: 350mg
  • Fat: 4g
  • Carbohydrates: 6g
  • Fiber: 1g
  • Protein: 24g
  • Cholesterol: 115mg

Pair this with...

Oven Baked Potato Chips

Begin by preheating your oven to 375°F (190°C). Take 2 to 3 large potatoes and slice them as thinly as you can, preferably using a mandolin slicer. This will ensure even cooking. Rinse the slices in cold water and pat them dry thoroughly with paper towels to remove any excess starch. Lay them out on a baking sheet lined with parchment paper. Be sure they aren't overlapping. Lightly brush each slice with olive oil. Sprinkle some finely chopped rosemary over the top if desired - the fresher, the better. Season with sea salt according to your preference. Pop them in the oven for about 10-15 minutes or until they're crispy and golden. Keep an eye on them, especially towards the end, to ensure they don't burn. Once out, let them cool slightly to further crisp up.

Fresh Mixed Greens Salad

Start with a base of mixed greens, combining varieties like arugula, spinach, romaine, or any leafy greens you love. Slice up a handful of cherry tomatoes for a burst of juiciness. Next, peel and shave or thinly slice a carrot for a sweet and crunchy addition. Now, here's where you get to be creative. Raid your fridge for veggies – maybe some leftover bell peppers, slices of cucumber, or even some steamed broccoli or green beans. Toss them all into your salad. Drizzle with your favorite vinaigrette or dressing, give it a good mix, and you've got a vibrant, crunchy, and fresh salad that goes well with just about any meal.

Very Berry Smoothie

First, grab a handful of fresh or frozen strawberries, blueberries, blackberries, and raspberries. Toss them all into your blender. To make it creamy and dreamy, add a cup of yogurt or almond milk. Need a touch of sweetness? Drizzle in a tablespoon of honey or maple syrup, adjusting to your preference. If you're aiming for an extra boost, consider adding a spoonful of chia seeds or flaxseeds for added nutrients and texture. Whizz everything together until you get a smooth, velvety blend. Pour it out into a chilled glass. Enjoy!

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