Healthy Tuna Greek Yogurt Veggies

This healthy tuna salad with Greek yogurt and veggies is a game changer when you need something filling and light for lunch or dinner It uses crisp colorful vegetables and swaps out mayonnaise for tangy protein packed Greek yogurt which makes it extra creamy but still fresh

I started making this on busy workdays when I wanted a quick and healthy meal and now it is my favorite no fail option for warm weather lunches

Ingredients

• Canned tuna in water: Lean protein base make sure to choose cans with minimal added salt for the best flavor
• Plain Greek yogurt: Creamy and tangy swap for mayo for extra protein use full fat for best taste
• Dijon mustard: Adds bright flavor I prefer traditional Dijon but grainy works as well
• Lemon juice: Freshens up the salad and boosts vitamin C always use fresh lemons if you can
• Celery: Chopped for a crisp texture look for firm stalks with no browning
• Red bell pepper: Adds a hint of natural sweetness use a firm bell pepper with shiny skin
• Cucumber: Diced small for cool crunch choose one that feels heavy for its size
• Red onion: Offers mild heat and flavor go for red for its pleasant sharpness
• Salt and pepper: Brings all the flavors together always taste and season at the end
• Fresh parsley: Chopped for a burst of freshness curly or flat leaf both work
• Whole grain bread or lettuce leaves: To serve your choice based on mood or dietary need

Step-by-Step Instructions

Gather Ingredients:

Lay out the tuna Greek yogurt Dijon mustard lemon juice and all the fresh veggies on your workspace so everything is within reach

Prep the Tuna:

Open the can of tuna drain off the liquid and empty the tuna into a medium mixing bowl Use a fork to break the tuna into fine flakes for an even mix

Chop the Veggies:

Finely chop the celery red bell pepper cucumber and red onion on a cutting board aim for small uniform pieces so the salad mixes smoothly

Make the Dressing:

Add Greek yogurt Dijon mustard and lemon juice to the tuna in the mixing bowl Stir until completely creamy and well combined so there are no yogurt lumps left

Combine and Season:

Gently fold the chopped veggies into the tuna mix making sure everything is evenly coated with dressing Taste and adjust salt and pepper as desired

Chill:

Cover the bowl and refrigerate for ten to fifteen minutes This lets the flavors develop and the salad hold together better

Serve:

Spoon the tuna salad onto whole grain bread or crisp lettuce leaves Top with fresh parsley and enjoy immediately for best texture

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The crunch of cucumber always reminds me of the first time my daughter asked for seconds She said it tasted like summer which is the best compliment for a healthy lunch

Storage Tips

You can keep leftover tuna salad sealed in the fridge for up to two days For best texture store the veggies and dressing separately and mix just before serving if you plan to prep ahead Avoid freezing as the texture of the yogurt and fresh vegetables can change

Ingredient Substitutions

Instead of Greek yogurt you can use plain skyr or a dairy free yogurt for a similar creamy effect If you do not have fresh parsley try dill or chives for a different herbal note Swap in yellow or green bell pepper if that is what you have or use scallions for a milder onion flavor

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Serving Suggestions

Serve this on toasted whole grain bread for a satisfying lunch or spooned into lettuce cups for a low carb option It is also delicious scooped with seeded crackers or stuffed inside a whole wheat pita Add extra leafy greens or sliced avocado for a more substantial meal

Cultural Context

Tuna salad is an American classic but every home puts its twist on it The swap to Greek yogurt is inspired by the Mediterranean approach to light creamy meals My family always enjoyed tuna salad on picnics and this healthier version fits in just as well for any quick and fresh meal

Recipe FAQs

→ What can I use instead of Greek yogurt?

Plain regular yogurt or light sour cream work as alternatives, though flavor and texture will vary slightly.

→ Can I add other vegetables to this tuna mix?

Absolutely! Try adding diced carrots, green onions, or even chopped spinach to boost nutrients and flavor.

→ Is this salad suitable for meal prep?

Yes, it holds well in the fridge for up to two days. Store in an airtight container for maximum freshness.

→ What bread pairs best for serving?

Whole grain bread, multigrain rolls, or even pita pockets complement the creamy filling nicely.

→ How can I make it dairy-free?

Substitute Greek yogurt with a plant-based yogurt alternative to keep your meal completely dairy-free.

→ Should the salad be served chilled?

Yes, chilling for 10-15 minutes after mixing enhances flavor and gives a more refreshing texture.