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 healthy Mediterranean Tuna Salad is a unique twist on classic tuna salad and an easy and nutritious lunch ready in 10 minutes! Canned tuna, crunchy vegetables and fresh herbs all mixed with a simple lemon dressing & Greek yogurt to make it extra creamy. 😊

5 from 6 votes

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Prep Time 10

Course lunch

Cuisine Mediterranean

Servings servings

Calories 310 kcal

Equipment

1 Mixing Bowl

Ingredients

2 cans tuna, 5 ounces each
¼ English cucumber, chopped (½ cup chopped)
10 cherry tomatoes, quartered (¼ cup)
¼ red onion, chopped (¼ cup)
1 stalk celery, chopped (¼ cup)
10 olives (kalamata or green manzanilla), chopped (¼ cup)
½ cup fresh parsley, chopped
¼ cup fresh dill, loosely packed, chopped
1 large lemon, juiced (¼ cup lemon juice)
½ cup plain Greek yogurt
½ teaspoon garlic powder
¼ teaspoon kosher salt (more to taste)
¼ teaspoon black pepper
1 tablespoon extra-virgin olive oil (optional, but suggested especially if not using tuna packed in olive oil)

Instructions

Step 1 - Chop the vegetables and fresh herbs including the English cucumbers, fresh tomatoes, celery, red onion, fresh parsley, dill, and olives. Flake the tuna in the bottom of a bowl. *no need to drain the tuna if you're using either Wild Planet or Safe Catch brand.
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!

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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