This Mediterranean Tuna Salad is a fresh, healthy twist on the traditional tuna salad! Packed with canned tuna, crisp vegetables, and fragrant herbs, it’s tossed in a creamy lemon-Greek yogurt dressing that’s bursting with flavor. Ready in just 10 minutes, it’s the perfect quick lunch or make-ahead meal.
Why You’ll Love It
As a dietitian, I’m often asked for healthy lunch ideas—and this is one of my favorites! It’s protein-rich, colorful, and full of Mediterranean flair. Plus, it’s free of mayo, making it a lighter option without sacrificing creaminess.
Key Ingredients
- Canned Tuna: Use what you have—solid white albacore or chunk light, in water or olive oil. I love Wild Planet or Safe Catch for lower mercury and great quality.
- Fresh Veggies: Crunchy cucumbers, cherry tomatoes, celery, and red onion bring texture and freshness. Swap red onion for shallots or green onions if preferred.
- Olives: Briny kalamata or green manzanilla olives add bold flavor. Capers are a great alternative.
- Herbs: Fresh parsley and dill are classic, but basil or mint also work beautifully.
- Greek Yogurt: Replaces mayo for a creamy, tangy base.
- Lemon Juice & Garlic Powder: Brighten and boost flavor.
- Salt, Pepper & Optional Olive Oil: Enhances the dish and adds moisture, especially if using tuna packed in water.
How to Make It
- Prep: Drain the tuna. Chop your cucumbers, tomatoes, celery, onion, olives, and herbs.
- Mix: In a medium bowl, combine tuna, veggies, and herbs. Stir in Greek yogurt, lemon juice, garlic powder, salt, and pepper. Add olive oil if desired.
- Serve: Enjoy immediately or chill for later.
Dietitian Tip
Pair this high-protein salad with whole grain crackers, a pita pocket, or fresh greens for a balanced lunch that keeps you satisfied and energized.
Variations to Try
- Avocado Creaminess: Replace yogurt with mashed avocado.
- Zesty Upgrade: Add vinegar, Dijon mustard, lemon zest, or feta.
- Spicy: Mix in chili flakes or sriracha.
- Fiber Boost: Stir in chickpeas or white beans.
- Tuna Pasta Salad: Mix with cooked pasta for a heartier meal.
How to Serve
- With crackers or crispbread
- In a sandwich or pita wrap
- On a bed of greens
- In lettuce cups
Storage
Store leftovers in an airtight container in the fridge for up to 3–5 days.
Final Notes
Whether you’re meal prepping or making a quick lunch, this Mediterranean Tuna Salad is nourishing, versatile, and incredibly flavorful. Tag me @mallorythedietitian if you try it—I’d love to see how you enjoy it!
Mediterranean Tuna Salad (No Mayo)
Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 2–3
Ingredients:
- 1 (5–6 oz) can tuna (in water or olive oil), drained
- ⅓ cup chopped cucumber
- ⅓ cup cherry tomatoes, halved or quartered
- ¼ cup chopped celery
- 2 tablespoons chopped red onion
- 2 tablespoons chopped kalamata or green olives
- 1 tablespoon chopped fresh dill (or parsley)
- 3 tablespoons plain Greek yogurt
- 1 tablespoon fresh lemon juice
- ½ teaspoon garlic powder
- Salt and black pepper, to taste
- Optional: 1 teaspoon olive oil (if using tuna in water)
Instructions:
- Add all ingredients to a mixing bowl.
- Stir until everything is well combined.
- Taste and adjust seasoning if needed.
- Serve immediately or chill until ready to eat.