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Quick Mediterranean Tuna Salad with No Mayo (Healthy)

Featured in Crisp and Refreshing Salads.

Mix canned tuna with crunchy veggies, fresh herbs, and a lemon-yogurt dressing for a healthy, satisfying meal ready in just 10 minutes.
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Ranah
Updated on Fri, 07 Feb 2025 11:06:33 GMT
A vibrant bowl of Mediterranean Tuna Salad featuring fresh vegetables, olives, and tuna, garnished with herbs and dressing. Pin it
A vibrant bowl of Mediterranean Tuna Salad featuring fresh vegetables, olives, and tuna, garnished with herbs and dressing. | tastyblom.com

Transform your everyday tuna salad into a vibrant Mediterranean feast with this no-mayo version that combines fresh vegetables, herbs, and Greek yogurt for a creamy, nutritious lunch. This protein-rich salad delivers all the flavors of the Mediterranean while keeping preparation time under 10 minutes, perfect for busy weekdays or meal prep.

Essential Ingredients Guide

  • Quality canned tuna: olive oil packed preferred
  • Fresh, crisp vegetables:
  • Greek yogurt: for creaminess
  • Kalamata olives: for brine
  • Fresh herbs: for brightness

Detailed Assembly Instructions

Tuna Preparation:
- Drain tuna properly
- Flake to desired texture
- Season thoughtfully
Vegetable Prep:
- Dice uniformly small
- Mix colors for appeal
- Keep textures crisp
Dressing Creation:
- Blend yogurt smoothly
- Add lemon gradually
- Adjust seasonings
A colorful Mediterranean Tuna Salad in a bowl, showcasing tuna, olives, tomatoes, and cucumbers, drizzled with olive oil. Pin it
A colorful Mediterranean Tuna Salad in a bowl, showcasing tuna, olives, tomatoes, and cucumbers, drizzled with olive oil. | tastyblom.com

Creating the perfect Mediterranean tuna salad is about balancing flavors and textures. The briny olives complement the rich tuna, while crisp vegetables provide contrast. The Greek yogurt adds creaminess without heaviness, and fresh herbs bring brightness to every bite.

Storage Success

Store components separately when meal prepping - combine vegetables, tuna mixture, and herbs just before serving. Keep refrigerated in airtight containers for up to 3 days, though vegetables will be crispest within the first 24 hours.

Serving Suggestions

  • Stuffed in whole grain pita
  • Over mixed greens
  • With seeded crackers
  • In lettuce wraps
  • As a sandwich filling

Nutritional Benefits

This protein-rich salad provides omega-3 fatty acids from tuna, probiotics from Greek yogurt, and fiber from fresh vegetables. It's a balanced meal that supports energy levels and satisfaction throughout the day.

Variations to Try

  • Add chickpeas for extra protein
  • Include avocado for healthy fats
  • Mix in quinoa for more substance
  • Try different fresh herbs
  • Experiment with olive varieties
A fresh mediterranean tuna salad in a bowl, featuring tuna, cherry tomatoes, cucumbers. Pin it
A fresh mediterranean tuna salad in a bowl, featuring tuna, cherry tomatoes, cucumbers. | tastyblom.com

This Mediterranean tuna salad represents a perfect balance of nutrition, flavor, and convenience. Whether you're meal prepping for the week or need a quick, healthy lunch, this versatile recipe delivers satisfaction in every bite. Remember, fresh ingredients and proper storage are key to maintaining the best flavors and textures. Master these elements, and you'll have a go-to healthy lunch that never gets boring.

Frequently Asked Questions

→ Can I use tuna canned in oil instead of water?
Yes, absolutely! If using tuna packed in olive oil, you can skip adding extra olive oil.
→ How long does this tuna salad last in the fridge?
It stays fresh for 3-5 days when stored in an airtight container in the refrigerator.
→ Is this recipe dairy-free?
Not directly, due to the Greek yogurt. Use avocado as a creamy substitute for a dairy-free version.
→ What if I don't have Greek yogurt?
You can substitute it with plain yogurt or half an avocado for creaminess.
→ Can I make this ahead of time?
Yes, prepare the salad up to a day in advance, but add the lemon juice just before serving to keep the vegetables crisp.

Creamy & Fresh Tuna Salad

A nutritious twist on classic tuna salad with Mediterranean flavors.

Prep Time
10 Minutes
Cook Time
~
Total Time
10 Minutes


Difficulty: Easy

Cuisine: Mediterranean

Yield: 2 Servings (2 servings)

Dietary: Low-Carb, Gluten-Free

Ingredients

→ Protein Base

01 2 cans tuna, 5 ounces each (283g)

→ Vegetables & Herbs

02 ¼ English cucumber, chopped or 1 Persian cucumber, about ½ cup chopped (80g)
03 10 cherry tomatoes, quartered about ¼ cup (80g)
04 ¼ red onion, chopped about ¼ cup (40g)
05 1 stalk celery, chopped about ¼ cup (35g)
06 10 olives (kalamata or green manzanilla), chopped about ¼ cup (30g)
07 ½ cup fresh parsley, chopped (30g)
08 ¼ cup fresh dill, chopped (4g)

→ Dressing

09 1 large lemon, juiced about ¼ cup lemon juice
10 ½ cup plain Greek yogurt (113g)
11 ½ teaspoon garlic powder (1.5g)
12 ¼ teaspoon salt (1.5g), more to taste
13 ⅛ teaspoon black pepper (0.3g), more to taste
14 1 tablespoon extra-virgin olive oil (15ml) optional, but suggested especially if not using tuna packed in olive oil.

Instructions

Step 01

Drain the tuna thoroughly. Finely chop the cucumbers, celery, tomatoes, red onion, parsley, dill, and olives into small, uniform pieces for optimal texture.

Step 02

In a medium bowl, gently combine the drained tuna, chopped vegetables, fresh herbs, and olives. Mix until evenly distributed.

Step 03

Add the Greek yogurt, freshly squeezed lemon juice, garlic powder, salt, and black pepper to the bowl. Stir everything together until the salad is well coated and creamy.

Step 04

Taste the salad and adjust seasoning as needed. Add a drizzle of extra-virgin olive oil if desired, especially if using tuna canned in water.

Notes

  1. If using tuna canned in water, enhance the flavor by adding a tablespoon or two of extra-virgin olive oil.
  2. For a dairy-free option, replace Greek yogurt with mashed avocado for creaminess.
  3. Store leftover tuna salad in an airtight container in the fridge for up to 3-5 days.
  4. Pair this salad with crackers, pita bread, or a bed of lettuce for a balanced and satisfying meal.

Tools You'll Need

  • Medium mixing bowl
  • Sharp knife
  • Cutting board
  • Measuring cups and spoons

Allergy Information

Please check ingredients for potential allergens and consult a health professional if in doubt.
  • Contains fish (tuna) and dairy (Greek yogurt). Use avocado for a dairy-free alternative.

Nutrition Facts (Per Serving)

It is important to consider this information as approximate and not to use it as definitive health advice.
  • Calories: 310
  • Total Fat: 14 g
  • Total Carbohydrate: 12 g
  • Protein: 38 g