Quick Mediterranean Tuna Salad with No Mayo (Healthy) Recipe
This Quick Mediterranean Tuna Salad with No Mayo is a healthy, refreshing dish perfect for a light lunch or dinner. Packed with fresh vegetables, herbs, and protein-rich tuna, it features a tangy lemon and Greek yogurt dressing instead of traditional mayonnaise, making it lower in fat and calories while retaining delicious Mediterranean flavors.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Total Time: 10 minutes
- Yield: 2 servings
- Category: Salad
- Method: No-Cook
- Cuisine: Mediterranean
- Diet: Low Fat
Ingredients
Tuna Salad
- 2 cans tuna, 5 ounces each (preferably Wild Planet or Safe Catch, packed in water or olive oil)
- 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 and chopped
Dressing
- 1 large lemon, juiced (about 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, recommended if tuna is not packed in olive oil)
Instructions
- Prepare Vegetables and Herbs: Chop the English cucumber, cherry tomatoes, celery, red onion, fresh parsley, fresh dill, and olives into bite-sized pieces. Flake the tuna with a fork directly into a mixing bowl. If using Wild Planet or Safe Catch brands, draining the tuna is not necessary as they are packed in water or olive oil.
- Mix Salad: In the medium mixing bowl with tuna, add all chopped vegetables, herbs, and olives. Add Greek yogurt, freshly squeezed lemon juice, garlic powder, kosher salt, black pepper, and if desired, the extra-virgin olive oil. Stir well to combine all ingredients thoroughly and evenly distribute the dressing.
Notes
- Using Greek yogurt instead of mayonnaise significantly reduces fat content while providing a creamy texture.
- Opt for tuna packed in olive oil for richer flavor and added healthy fats; otherwise, add the optional tablespoon of olive oil.
- Adjust salt according to taste since olives and tuna may already contain some sodium.
- Serve chilled or at room temperature as a light meal or side dish.
- Perfect for meal prep due to its quick assembly and no-cook nature.
- For added crunch, sprinkle some toasted pine nuts or sunflower seeds before serving.
