Quick Mediterranean Tuna Salad with No Mayo (Healthy)

A human hand holding a seed cracker with mediterranean tuna salad on it.

Quick Mediterranean Tuna Salad with No Mayo (Healthy)

Mallory

This Mediterranean Tuna Salad is a unique twist on classic tuna salad! The perfect trio of canned tuna, crunchy vegetables and fresh herbs - all mixed with a simple lemon dressing & Greek yogurt to make it extra creamy! It's an easy and nutritious lunch ready in just 10 minutes! Serve it with your favorite crackers, in a pita pocket with feta cheese, or on top of a bed of lettuce.

5 from 3 votes

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Prep Time 10

Course lunch

Cuisine Mediterranean

Servings servings

Calories 310 kcal

Ingredients

2 cans tuna, 5 ounces each (283g)
¼ English cucumber, chopped or 1 Persian cucumber, about ½ cup chopped (80g)
10 cherry tomatoes, quartered about ¼ cup (80g)
¼ red onion, chopped about ¼ cup (40g)
1 stalk celery, chopped about ¼ cup (35g)
10 olives (kalamata or green manzanilla), chopped about ¼ cup (30g)
½ cup fresh parsley, chopped (30g)
¼ cup fresh dill, chopped (4g)
1 large lemon, juiced about ¼ cup lemon juice
½ cup plain Greek yogurt (113g)
½ teaspoon garlic powder (1.5g)
¼ teaspoon salt (1.5g), more to taste
⅛ teaspoon black pepper (0.3g), more to taste
1 tablespoon extra-virgin olive oil (15ml) optional, but suggested especially if not using tuna packed in olive oil.

Instructions

Drain the tuna. Chop the vegetables and fresh herbs including the English cucumbers, celery, fresh tomatoes, red onion, fresh parsley, dill, and olives.
Add the tuna, vegetables, herbs, and olives in a medium bowl. Add Greek yogurt, fresh lemon juice, garlic powder, salt, black pepper. Give it all a good stir.

Video

Notes

Expert Tips

If using tuna canned in water, add a tablespoon or two of extra virgin olive oil!
Dice the crunchy veggies, herbs, and olives into small pieces.
To make this recipe dairy-free, use half an avocado in place of Greek yogurt to make it creamy.

Storage

Refrigerator - store leftover tuna salad in an airtight container in the fridge. Leftover tuna salad is good for 3-5 days.

Dietitian Tip

Eating a balanced lunch that contains protein, complex carbohydrates, and healthy fats is a great way to ensure you feel satisfied! It can help decrease late afternoon cravings and also supports hormone health. I suggest pairing this high protein tuna salad with crackers, or serving it in a sandwich for a balanced meal!

Additional Nutrition Info

While healthy means something different to everyone, this is a nutrient-rich option. Tuna is a lean protein, and a good source of EPA and DHA Omega-3 fatty acids that can help to lower cholesterol and support brain health. Tuna also provides iron, vitamin B6, vitamin D, and potassium. This recipe also contains fiber for gut health from the vegetables, probiotics from the Greek yogurt, and vitamin C from the lemon juice.

For more nutrition information and tips, visit mallorythedietitian.com. I hope you enjoy this recipe as much as I do! 😊

Nutrition

Serving: 0.5 recipeCalories: 310kcalCarbohydrates: 12gProtein: 38gFat: 14gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 3mg

Keyword 10 minutes or less, gluten free, high-protein

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