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Healthy High-Protein Tuna Salad Recipe with Creamy Greek Yogurt

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A quick, nourishing, and satisfying tuna salad made with creamy Greek yogurt instead of mayo, packed with protein and fresh flavors.

Ingredients

Scale
  • 2 cans (5 oz / 142 g each) tuna in water, drained (chunk light preferred)
  • 1 cup (245 g) plain Greek yogurt, full-fat or low-fat
  • 1 tablespoon Dijon mustard
  • 1 tablespoon fresh lemon juice (about half a lemon)
  • Zest from the same lemon
  • 2 celery stalks, finely chopped
  • 2 tablespoons red onion, finely diced (optional)
  • 2 tablespoons fresh dill or parsley, chopped
  • Salt and black pepper to taste (start with ½ teaspoon salt)
  • Optional mix-ins:
  • 1 hard-boiled egg, chopped
  • 1 teaspoon capers
  • A pinch of smoked paprika or cayenne pepper

Instructions

  1. Drain the tuna cans completely. Flake the tuna into bite-sized pieces in a mixing bowl using a fork, avoiding mashing to keep texture (about 2 minutes).
  2. In a small bowl, whisk together Greek yogurt, Dijon mustard, fresh lemon juice, and lemon zest until smooth and creamy (about 3 minutes).
  3. Finely dice celery and red onion, then chop fresh dill or parsley (about 5 minutes).
  4. Add chopped veggies and herbs to the bowl with tuna. Pour the yogurt dressing over and gently fold everything together with a spatula or spoon until well combined (2-3 minutes). Season with salt and black pepper, starting with ½ teaspoon salt.
  5. If using, fold in chopped hard-boiled egg, capers, or a pinch of smoked paprika now.
  6. Cover and refrigerate the salad for at least 20 minutes to let flavors meld. It can be eaten immediately but chilling improves flavor.

Notes

Use chunk light tuna packed in water for best texture. Full-fat Greek yogurt gives the creamiest texture but low-fat works to reduce calories. Soak diced onion in cold water for 10 minutes if sensitive to raw onion taste. Add a splash of water or extra lemon juice if salad is too thick. Avoid overmixing to keep tuna flaky. Store leftovers in airtight container refrigerated up to 3 days. Serve chilled or at room temperature.

Nutrition

Keywords: tuna salad, high protein, Greek yogurt, healthy salad, quick lunch, low carb, gluten free, dairy free option

Find it online: https://perkypan.com/healthy-high-protein-tuna-salad-recipe-with-creamy-greek-yogurt-easy-and-delicious/