Quick Mediterranean Tuna Salad with No Mayo (Healthy) Recipe

Introduction

This Quick Mediterranean Tuna Salad is a fresh and healthy dish perfect for busy days. Packed with vibrant vegetables, herbs, and a light Greek yogurt dressing, it’s a flavorful alternative to traditional mayo-based tuna salads.

Ingredients

• 2 cans tuna, 5 ounces each
• ¼ English cucumber, chopped (about ½ cup)
• 10 cherry tomatoes, quartered (about ¼ cup)
• ¼ red onion, chopped (about ¼ cup)
• 1 stalk celery, chopped (about ¼ cup)
• 10 olives (kalamata or green manzanilla), chopped (about ¼ cup)
• ½ cup fresh parsley, chopped
• ¼ cup fresh dill, loosely packed, chopped
• 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, especially if not using tuna packed in olive oil)

Instructions

1. Step 1: Chop the English cucumber, cherry tomatoes, red onion, celery, olives, fresh parsley, and dill into small pieces. Flake the tuna into a medium mixing bowl. If you’re using tuna packed in olive oil (such as Wild Planet or Safe Catch brands), there’s no need to drain it.
2. Step 2: Add the chopped vegetables, herbs, and olives to the bowl with the tuna. Pour in the Greek yogurt, lemon juice, garlic powder, salt, black pepper, and olive oil if using. Gently mix everything until well combined and evenly coated with the dressing.
3. Step 3: Taste and adjust seasoning if needed. Serve immediately or chill for 10–15 minutes for flavors to meld before serving.

Tips & Variations

• For added crunch, toss in some chopped walnuts or toasted pine nuts.
• Swap Greek yogurt with dairy-free yogurt to make it vegan-friendly (replace tuna accordingly).
• If you prefer a tangier dressing, add more lemon juice or a splash of red wine vinegar.
• Add a pinch of crushed red pepper flakes for a subtle spicy kick.

Storage

Store the tuna salad in an airtight container in the refrigerator for up to 3 days. Stir gently before serving again. This salad is best enjoyed chilled and does not require reheating.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use fresh tuna instead of canned?

Yes, but fresh tuna should be cooked and cooled before combining with the salad ingredients. Canned tuna offers convenience and consistent flavor.

Is this salad suitable for meal prep?

Absolutely. It keeps well in the fridge for a few days and is a great make-ahead option for quick lunches or light dinners.

Quick Mediterranean Tuna Salad with No Mayo (Healthy) Recipe

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A quick and healthy Mediterranean Tuna Salad that uses Greek yogurt instead of mayonnaise, packed with fresh vegetables, herbs, and lemon for a flavorful, light meal perfect for a nutritious lunch or dinner.

• Author: lina
• Prep Time: 10 minutes
• Cook Time: 0 minutes
• Total Time: 10 minutes
• Yield: 2 servings 1x
• Category: Salads
• Method: No-Cook
• Cuisine: Mediterranean
• Diet: Low Fat

Ingredients

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Tuna and Dressing

• 2 cans tuna, 5 ounces each (preferably Wild Planet or Safe Catch, no need to drain)
• ½ cup plain Greek yogurt
• 1 large lemon, juiced (about ¼ cup lemon juice)
• ½ tsp garlic powder
• ¼ tsp kosher salt (more to taste)
• ¼ tsp black pepper
• 1 Tbsp extra-virgin olive oil (optional, especially if tuna is not packed in olive oil)

Vegetables & Herbs

• ¼ English cucumber, chopped (about ½ cup)
• 10 cherry tomatoes, quartered (about ¼ cup)
• ¼ red onion, chopped (about ¼ cup)
• 1 stalk celery, chopped (about ¼ cup)
• 10 olives (Kalamata or green Manzanilla), chopped (about ¼ cup)
• ½ cup fresh parsley, chopped
• ¼ cup fresh dill, loosely packed, chopped

Instructions

1. Prepare the Vegetables and Herbs: Chop the English cucumber, cherry tomatoes, celery, red onion, fresh parsley, dill, and olives into small, bite-sized pieces to ensure even distribution of flavors throughout the salad.
2. Flake the Tuna: Open the tuna cans and flake the tuna directly into a medium mixing bowl. If using Wild Planet or Safe Catch, there is no need to drain the tuna as they are packed in water with minimal liquid.
3. Combine Ingredients: Add all chopped vegetables, herbs, and olives to the bowl with the flaked tuna. This creates the fresh Mediterranean base of the salad.
4. Make the Dressing and Mix: Add the Greek yogurt, fresh lemon juice, garlic powder, kosher salt, black pepper, and optional extra-virgin olive oil into the bowl. Stir all ingredients together gently but thoroughly until everything is well combined and evenly coated with the dressing.
5. Adjust and Serve: Taste the salad and adjust seasoning with more salt, pepper, or lemon juice as desired. Serve immediately or refrigerate for up to 1 day to let the flavors meld.

Notes

• Using Greek yogurt instead of mayonnaise reduces fat and calories while adding a creamy texture.
• Olive oil is optional but recommended if your tuna is not packed in olive oil to enhance flavor and healthy fats.
• This salad is best served chilled but can be taken on the go for a quick lunch.
• Use fresh herbs like parsley and dill to keep the flavors bright and authentic.
• The recipe is naturally gluten-free and low in added sugars.

Keywords: Mediterranean Tuna Salad, Healthy Tuna Salad, Greek Yogurt Tuna Salad, No Mayo Tuna Salad, Quick Tuna Salad, Low Fat Tuna Salad, Gluten Free Salad