Quick Mediterranean Tuna Salad with No Mayo (Healthy) Recipe
This Quick Mediterranean Tuna Salad is a healthy, flavorful dish combining fresh vegetables, herbs, and protein-rich tuna without using mayonnaise. It’s perfect for a light lunch or a nutritious snack, featuring a creamy Greek yogurt dressing and zesty lemon juice for a refreshing twist.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Total Time: 10 minutes
- Yield: 4 servings
- Category: Salad
- Method: No-Cook
- Cuisine: Mediterranean
- Diet: Low Fat
Ingredients
Tuna
- 2 cans tuna, 5 ounces each
Vegetables & Herbs
- 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, chopped
Dressing
- 1 large lemon, juiced (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, but suggested especially if not using tuna packed in olive oil)
Instructions
- Prepare Ingredients: Chop the English cucumber, cherry tomatoes, red onion, celery, olives, fresh parsley, and dill into the specified sizes. Ensure all vegetables and herbs are fresh for the best flavor.
- Flake Tuna: Open the tuna cans and flake the tuna into a medium mixing bowl. There’s no need to drain the tuna if using brands like Wild Planet or Safe Catch, which have minimal liquid.
- Combine Ingredients: Add the chopped vegetables, herbs, and olives into the bowl with the tuna. Pour in the Greek yogurt, fresh lemon juice, garlic powder, kosher salt, black pepper, and olive oil if using.
- Mix Salad: Stir all the ingredients thoroughly until well combined, ensuring the tuna is evenly distributed with the vegetables and dressing for a cohesive salad.
- Serve: Serve immediately as a light main dish or side salad, or refrigerate briefly to let flavors meld before serving if desired.
Notes
- If not using tuna packed in olive oil, adding the optional olive oil helps enhance flavor and moisture.
- Brands like Wild Planet or Safe Catch provide tuna with minimal liquid, so draining is unnecessary.
- You can substitute fresh lemon juice with bottled lemon juice in a pinch, although fresh is preferred.
- This salad can be served on a bed of greens, in a pita, or alongside crackers for versatility.
- Store leftovers in an airtight container in the refrigerator for up to 2 days.
