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