Quick Mediterranean Tuna Salad with No Mayo (Healthy) Recipe
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.
- 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
Scale
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
- 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.
- 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.
- 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.
- 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.
- 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
