Healthy Tuna Salad

Why You’ll Love This Recipe

• Light and Healthy: With Greek yogurt replacing mayonnaise, this tuna salad is lighter while still being creamy and flavorful.

• Packed with Protein: Tuna is a great source of lean protein, making this salad filling and great for muscle-building and weight management.

• Customizable: You can add your favorite veggies, herbs, or seasonings to make this salad uniquely yours.

• Quick and Easy: Ready in just 10 minutes, this is a great recipe when you need a healthy meal in a hurry.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• 2 cans (5 oz each) tuna in water, drained

• 1/4 cup plain Greek yogurt (or more, depending on desired creaminess)

• 1 tablespoon Dijon mustard

• 1 tablespoon lemon juice (fresh or bottled)

• 1/4 teaspoon garlic powder

• Salt and pepper, to taste

• 1/2 cup diced celery

• 1/4 cup diced red onion

• 1/4 cup diced cucumber (optional)

• 1/4 cup diced bell pepper (optional)

• Fresh parsley, chopped (optional, for garnish)

Directions

Prepare the Tuna Salad:

1. Drain the Tuna: Drain the canned tuna and place it in a medium bowl. Use a fork to break it into smaller pieces.

2. Add the Dressing: To the tuna, add the Greek yogurt, Dijon mustard, lemon juice, garlic powder, salt, and pepper. Stir everything together until well combined. If you like your tuna salad creamier, you can add a little more Greek yogurt.

3. Add the Veggies: Add the diced celery, red onion, cucumber, and bell pepper (if using). Mix again until all the ingredients are evenly distributed.

4. Taste and Adjust: Taste the salad and adjust the seasoning if needed, adding more salt, pepper, or lemon juice according to your preference.

Serve:

5. Serve and Enjoy: Serve the tuna salad on a bed of greens, in a whole-grain sandwich, or with crackers. Garnish with fresh parsley if desired.

Servings and Timing

• Servings: 2-3

• Preparation Time: 10 minutes

• Cooking Time: None

• Total Time: 10 minutes

Variations

• Add Avocado: For extra creaminess and healthy fats, add diced avocado to the tuna salad.

• Make it Spicy: Add a dash of hot sauce, sriracha, or chopped jalapeños to give the salad a spicy kick.

• Different Veggies: Add diced tomatoes, shredded carrots, or corn for extra texture and flavor.

• Herb Variations: Experiment with fresh herbs like dill, parsley, or chives for added flavor.

• Use Different Protein: Swap the tuna for canned chicken, salmon, or chickpeas for a variation on the recipe.

Storage/Reheating

• Storage: Store any leftover tuna salad in an airtight container in the refrigerator for up to 2 days.

• Reheating: Tuna salad is best served cold, but if you want to warm it up, do so gently in the microwave or on the stovetop. However, be aware that some of the vegetables may lose their crispness if heated.

FAQs

Can I make this ahead of time?

Yes! This tuna salad can be made ahead and stored in the refrigerator for up to 2 days. This allows the flavors to meld together even more, making it even tastier the next day.

Can I make this tuna salad without Greek yogurt?

Yes, you can substitute the Greek yogurt with mayonnaise or a combination of mayonnaise and mustard. You could also use mashed avocado for a creamy, dairy-free alternative.

Can I make this tuna salad low-carb?

Yes! To make this tuna salad low-carb, serve it on a bed of leafy greens or in lettuce wraps instead of bread. You can also skip the cucumbers and bell peppers if you’re aiming for a stricter low-carb version.

Can I use fresh tuna instead of canned?

Yes, fresh tuna can be used in place of canned. Just sear or grill it, then chop it into small pieces before mixing it into the salad.

Conclusion

Healthy Tuna Salad is a simple, nutritious, and customizable meal that’s perfect for busy days or meal prep. With its creamy, flavorful base and fresh veggies, it’s a dish that satisfies your hunger without the heaviness of traditional tuna salads. Whether you’re serving it on a sandwich, in a salad, or with crackers, this healthy tuna salad is sure to be a hit!

Healthy Tuna Salad

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• Author: Alice
• Prep Time: 10 minutes
• Total Time: 10 minutes
• Yield: 2-3 servings
• Category: Snack, Side Dish
• Method: No-Bake
• Cuisine: American
• Diet: Gluten Free

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Description

Healthy Tuna Salad is a light, protein-packed dish made with lean tuna, fresh vegetables, and a creamy Greek yogurt-based dressing. This nutritious twist on the classic tuna salad is perfect for a quick lunch, meal prep, or a healthy snack. It’s low in calories, high in protein, and customizable to fit your tastes. Whether served on whole-grain crackers, in a sandwich, or on a bed of greens, this healthy tuna salad is a refreshing and satisfying meal for any occasion.

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Ingredients

• 2 cans (5 oz each) tuna in water, drained

• 1/4 cup plain Greek yogurt (or more for desired creaminess)

• 1 tablespoon Dijon mustard

• 1 tablespoon lemon juice (fresh or bottled)

• 1/4 teaspoon garlic powder

• Salt and pepper, to taste

• 1/2 cup diced celery

• 1/4 cup diced red onion

• 1/4 cup diced cucumber (optional)

• 1/4 cup diced bell pepper (optional)

• Fresh parsley, chopped (optional, for garnish)

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Instructions

• Prepare the Tuna Salad:

  • Drain the tuna and place it in a medium bowl. Break it up with a fork into smaller pieces.

  • Add Greek yogurt, Dijon mustard, lemon juice, garlic powder, salt, and pepper. Mix everything until well combined. Add more Greek yogurt for a creamier texture, if desired.

• Add the Veggies:

  • Add the diced celery, red onion, cucumber, and bell pepper (if using). Stir until the ingredients are well combined.

• Taste and Adjust:

  • Taste the tuna salad and adjust the seasoning with additional salt, pepper, or lemon juice, if needed.

• Serve:

  • Serve the tuna salad on a bed of greens, in a whole-grain sandwich, or with crackers. Garnish with fresh parsley if desired

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Notes

For extra creaminess, try adding diced avocado to the tuna salad.Spice it up with hot sauce, sriracha, or chopped jalapeños.Experiment with other vegetables like tomatoes, shredded carrots, or corn.For added flavor, incorporate fresh herbs like dill, parsley, or chives.