Quick Mediterranean Tuna Salad with No Mayo (Healthy) Recipe

Introduction

This Quick Mediterranean Tuna Salad is a fresh, healthy twist on the classic, made without mayo and ready in just 10 minutes. Packed with vibrant vegetables, fresh herbs, and a zesty lemon dressing, it’s perfect for a light lunch or a nutritious snack.

Ingredients

• 2 cans tuna, 5 ounces each
• 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
• 1 large lemon, juiced (¼ cup lemon juice)
• ½ cup plain Greek yogurt
• ½ tsp garlic powder
• ¼ tsp kosher salt (more to taste)
• ¼ tsp black pepper
• 1 Tbsp extra-virgin olive oil (optional, but suggested 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. Flake the tuna into a medium bowl. If using Wild Planet or Safe Catch brand tuna, there is no need to drain it.
2. Step 2: Add the chopped vegetables, herbs, and olives to the bowl with the tuna.
3. Step 3: In a separate small bowl, whisk together the Greek yogurt, fresh lemon juice, garlic powder, kosher salt, black pepper, and optional olive oil until smooth.
4. Step 4: Pour the dressing over the tuna mixture and gently toss everything together until well combined.
5. Step 5: Taste and adjust seasoning with additional salt, pepper, or lemon juice if desired. Serve immediately or chill before serving.

Tips & Variations

• Use tuna packed in olive oil for extra richness and to skip the optional olive oil added to the dressing.
• For added crunch, stir in some toasted pine nuts or chopped walnuts just before serving.
• Swap Greek yogurt with dairy-free yogurt for a vegan-friendly variation, using chickpeas instead of tuna for protein.
• Serve the salad on a bed of mixed greens or in whole grain pita pockets for a satisfying meal.

Storage

Store the salad in an airtight container in the refrigerator for up to 2 days. The flavors will meld, but the fresh herbs may lose some vibrancy. Re-stir before serving. It’s best enjoyed chilled and not recommended for freezing.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use fresh tuna instead of canned?

Yes, you can cook and flake fresh tuna before mixing, but canned tuna is quicker and works best for this salad’s convenience and flavor.

Is Greek yogurt necessary in the dressing?

Greek yogurt adds creaminess and a slight tang without mayo. If you prefer, you can substitute it with sour cream, mayonnaise, or a dairy-free alternative based on your dietary needs.

Quick Mediterranean Tuna Salad with No Mayo (Healthy) Recipe

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★★★★★

4.8 from 121 reviews

This Quick Mediterranean Tuna Salad is a healthy, no-mayo recipe packed with fresh vegetables, herbs, and a creamy Greek yogurt dressing. Ready in just 10 minutes, it combines the vibrant flavors of lemon, olives, and fresh herbs with protein-rich tuna for a light and satisfying meal perfect for lunch or a quick dinner.

• Author: Kai
• Prep Time: 8 minutes
• Cook Time: 2 minutes
• Total Time: 10 minutes
• Yield: 2 servings 1x
• Category: Salad
• Method: No-Cook
• Cuisine: Mediterranean
• Diet: Low Fat

Ingredients

Scale 1x2x3x

Salad Ingredients

• 2 cans tuna, 5 ounces each (preferably Wild Planet or Safe Catch, no draining needed)
• 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 tsp garlic powder
• ¼ tsp kosher salt (more to taste)
• ¼ tsp black pepper
• 1 Tbsp extra-virgin olive oil (optional, but suggested especially if not using tuna packed in olive oil)

Instructions

1. Prepare the Vegetables and Herbs: Start by washing and chopping all the fresh vegetables and herbs. Chop the English cucumber, quarter the cherry tomatoes, chop the celery stalk, finely chop the red onion, parsley, dill, and olives. This ensures all ingredients are ready to combine smoothly in the salad.
2. Flake the Tuna: Open the tuna cans and use a fork to gently flake the tuna directly into a medium-sized mixing bowl. There is no need to drain the tuna if using Wild Planet or Safe Catch brands, as these retain their liquid, adding flavor and moisture to the salad.
3. Combine Salad Ingredients: Add the chopped cucumbers, tomatoes, celery, red onion, olives, parsley, and dill into the bowl with the flaked tuna. Mix gently to combine all the solid components evenly.
4. Make the Dressing: In a small bowl, whisk together the plain Greek yogurt, fresh lemon juice, garlic powder, kosher salt, black pepper, and optional extra-virgin olive oil. This dressing provides a creamy texture and bright citrus flavor that complements the salad perfectly.
5. Toss the Salad: Pour the dressing over the tuna and vegetable mixture. Use a spoon or spatula to fold the dressing evenly throughout the salad, ensuring every bite is well coated.
6. Adjust Seasoning and Serve: Taste the salad and adjust salt and pepper as needed. Serve immediately for the freshest taste, or refrigerate for up to 2 hours to allow flavors to meld. This salad pairs well with crusty bread or over a bed of greens for a light meal.

Notes

• If not using tuna packed in olive oil, adding extra virgin olive oil enhances flavor and texture.
• This salad can be stored refrigerated in an airtight container for up to 2 days.
• For added crunch, consider topping with toasted pine nuts or sliced almonds.
• Can be served as a light main dish or a hearty side salad.
• Use fresh herbs for best flavor; dried herbs can alter taste significantly.

Keywords: Mediterranean tuna salad, no mayo tuna salad, healthy tuna recipe, Greek yogurt tuna salad, quick tuna salad, easy lunch recipe, low fat tuna salad