This Greek Yogurt Tuna Salad recipe transforms a simple can of tuna into a delightful and nutritious meal with the tangy twist of Greek yogurt. Perfect for a quick lunch or a light dinner, this dish combines the creamy texture of Greek yogurt with the crispness of celery and the zest of lemon, offering a healthy alternative to traditional mayo-based tuna salads.
This recipe makes 2 servings, each packed with protein and flavor while keeping the calorie count low. Let’s jump into making this refreshing meal!
Ingredients:
1 can (6 oz) tuna, drained
1/4 cup Greek yogurt
1/4 cup celery, finely chopped
1 tablespoon fresh parsley, chopped
1 teaspoon lemon juice
Salt and pepper to taste
4 slices whole-grain toast
Instructions:
Combine tuna, Greek yogurt, celery, parsley, and lemon juice in a deep bottom bowl.
Season with salt and pepper, then mix until well combined.
Spread the tuna mixture over one slice of whole-grain toast and top with another slice. Serve immediately.
Step 1: Prepare Ingredients
Drain the tuna can thoroughly to remove excess liquid.
Finely chop the celery and fresh parsley for a uniform texture in the salad.
Step 2: Mix Salad Components
In a deep bowl, combine the drained tuna and Greek yogurt. Stir these together until the tuna is evenly coated with yogurt.
Add the chopped celery and parsley to the bowl.
Pour in the teaspoon of lemon juice which adds a fresh, citrus flavor that enhances the other ingredients.
Step 3: Season the Mixture
Season the mixture with salt and pepper according to your taste preferences.
Mix all the ingredients again until everything is well combined and evenly seasoned.
Step 4: Assemble the Sandwich
Take one slice of whole grain toast and spread half of the tuna mixture evenly over the surface.
Cover with another slice of toast, pressing gently to adhere.
Repeat with the remaining slices of bread and tuna mixture.
Nutrition Facts:
Calories: 280 cal
Protein: 25g
Fat: 6g
Prep Time: 10 minutes
Total Time: 10 minutes (immediate serving)
Health and Nutrition Insights:
Caloric Information: Each serving contains 280 calories, making it a great option for a filling yet low-calorie meal.
Protein-Rich: With 25g of protein per serving, this salad supports muscle maintenance and growth.
Low in Fat: At only 6g of fat, this is a healthier alternative to traditional tuna salads that use mayonnaise.
Pro Tips
- Enhance Flavor: For an extra kick, add a pinch of crushed red pepper flakes or a dash of hot sauce to the tuna mix.
- Consistency Adjustment: If the mixture is too dry, add a bit more Greek yogurt to reach the desired creaminess without making it soggy.
- Herb Variations: Swap out parsley for dill or chives for a different herbaceous note in the salad.
- Additional Crunch: Include chopped nuts like almonds or walnuts for added texture and nutrition.
- Toasting Tips: For a crunchier texture, toast the bread slices lightly before assembling the sandwiches. This adds a nice contrast to the creamy filling, like with the tuna melt.
- Serving Suggestion: Serve the sandwich with a side of fresh greens or sliced cucumber for a complete, balanced meal.
Considerations for Daily Consumption:
Mercury in Tuna: Tuna contains mercury, so it’s wise to consume it in moderation. The FDA recommends eating fish with lower mercury levels like tuna once a week for adults.
Healthy Alternative: Using Greek yogurt instead of mayonnaise cuts down on unhealthy fats and calories, adding probiotics for a healthier gut.
Balanced Diet: Incorporate a variety of protein sources throughout the week to ensure a balanced intake of nutrients.