Tuna Salad with Greek Yoghurt: The 10-Minute High-Protein Lunch That Actually Tastes Like a Treat

You’re one grocery run away from fixing lunch for the week, boosting your protein, and not hating your life. This Tuna Salad with Greek yoghurt ditches the heavy mayo without ditching flavor, so you can feel light and still full. Think creamy, zesty, crunchy—like the classic, but smarter.

It’s the kind of recipe you make once and suddenly you’re “the person who meal preps.” Zero fuss, big payoff—exactly how lunch should be.

Why You’ll Love This Recipe

• High protein, low fuss: Greek yoghurt turns tuna salad into a macro win with serious creaminess and none of the mayo slump.
• Fast and flexible: Ten minutes. No cooking. Swap veggies based on what’s in the fridge and you’re still golden.
• Big flavor, light feel: Lemon, dill, and a little Dijon make it bright.Celery and red onion bring crunch without chaos.
• Budget-friendly: Canned tuna + staple pantry items = affordable lunches all week.
• Meal-prep friendly: Holds up in the fridge, doesn’t get sad, and pairs with wraps, salads, or crackers.

Ingredients Breakdown

• Canned tuna: 2 cans (5 oz/142 g each), drained. Choose tuna packed in water for lighter calories, or olive oil for richer flavor.
• Greek yoghurt: 1/2 cup (120 g), plain, 2% or whole milk for best texture. Nonfat works but is tangier and thinner.
• Dijon mustard: 1–2 teaspoons for depth and a gentle kick.
• Lemon juice: 1–2 tablespoons, freshly squeezed for brightness.
• Celery: 2 ribs, finely chopped for crunch.
• Red onion or shallot: 2–3 tablespoons, minced.Soak in cold water if you want it milder.
• Fresh dill: 1–2 tablespoons, chopped. Dried dill works (1 teaspoon) in a pinch.
• Pickles or capers (optional): 1–2 tablespoons for briny bite.
• Olive oil (optional): 1 teaspoon for extra silkiness if using nonfat yoghurt.
• Salt and black pepper: To taste. Start modest; adjust after mixing.
• Paprika or chili flakes (optional): A pinch for warmth or heat.

The Method – Instructions

1. Prep the aromatics: Finely chop celery, onion, and dill.If onions intimidate, soak them in cold water for 5 minutes, then drain.
2. Drain the tuna well: Press the lid to squeeze out excess liquid. Watery tuna = sad salad.
3. Make the dressing: In a bowl, whisk Greek yoghurt, Dijon, lemon juice, a pinch of salt, and black pepper. Add olive oil if using.
4. Combine: Flake tuna into the bowl.Add celery, onion, dill, and pickles/capers if using.
5. Mix gently: Fold everything together until creamy and cohesive. Taste, then adjust salt, pepper, and lemon.
6. Chill (optional but clutch): Refrigerate 15–30 minutes to let flavors meld.
7. Serve your way: Pile onto toasted sourdough, stuff in a whole-grain wrap, spoon over greens, or scoop with crackers and cucumber slices.

Storage Tips

• Refrigeration: Store in an airtight container for 3–4 days. Keep away from strong-smelling foods unless you’re into tuna-onion fusion, uninvited edition.
• Moisture control: If it thickens, stir in a teaspoon of yoghurt or lemon juice before serving.
• Meal prep: Portion into single-serve containers for grab-and-go lunches.Add greens or bread at the last minute to avoid sogginess.
• Freezing: Not recommended. Texture goes grainy and sad—hard pass.

Why This is Good for You

• Protein powerhouse: Tuna + Greek yoghurt means 25–35 g protein per serving, depending on your portions. That’s satiety without the crash.
• Heart-smart fats: Tuna contains omega-3s, which support brain and heart health.No, you can’t live on fries and manifest abs.
• Probiotic potential: Greek yoghurt offers gut-friendly cultures that play nice with digestion (FYI: check labels for live active cultures).
• Lower calories, same satisfaction: Swapping mayo for yoghurt keeps the creaminess and trims the calorie load—without losing flavor.
• Micronutrients that matter: Tuna brings selenium and B vitamins; veggies add fiber and antioxidants. Team effort.

Avoid These Mistakes

• Using watery yoghurt: If your yoghurt is thin, strain it for 10 minutes. Otherwise, your salad will weep (emotionally and literally).
• Skipping acid: Lemon or vinegar is non-negotiable.It brightens and balances the richness.
• Over-salting early: Capers, pickles, and Dijon add saltiness. Season at the end to avoid the “oops” moment.
• Forgetting texture: Crunchy celery, crisp onion—this is what makes the bite satisfying. Don’t pulverize everything into a paste.
• Ignoring tuna quality: Choose good canned tuna (solid or chunk, skip anything with a metallic aftertaste).Better input, better output—shocker.

Recipe Variations

• Mediterranean Crunch: Add chopped cucumber, cherry tomatoes, olives, and a pinch of oregano. Swap dill for parsley.
• Spicy Sriracha: Stir in 1–2 teaspoons sriracha, a squeeze of lime, and green onions. Finish with chili flakes if you like chaos.
• Avocado Upgrade: Replace half the yoghurt with mashed avocado for extra creaminess and healthy fats.
• Curry Fusion: Mix in 1 teaspoon curry powder, golden raisins, and diced apple.A little honey (1/2 teaspoon) balances the spice.
• Herb Garden: Use a mix of dill, chives, and tarragon. Add lemon zest for perfume-level freshness.
• Crunchy High-Fiber: Toss in shredded carrots, chopped bell pepper, and pumpkin seeds for serious texture.
• Keto-Friendly: Go full-fat Greek yoghurt, serve in lettuce cups, and add olives and extra olive oil.
• Pescatarian Niçoise Bowl: Serve over greens with blanched green beans, cherry tomatoes, olives, and a jammy egg.

FAQ

Can I use plain yoghurt instead of Greek yoghurt?

Yes, but it will be thinner and tangier. Strain it through a fine mesh sieve or cheesecloth for 10–15 minutes to thicken, and consider adding a teaspoon of olive oil for silkiness.

Which tuna is best for this recipe?

Solid white albacore is meaty and mild; skipjack or light tuna has a stronger flavor but is usually more affordable and lower in mercury.

Tuna packed in water keeps it lighter; tuna in olive oil adds richness.

How do I make this dairy-free?

Use a thick, unsweetened non-dairy yoghurt (coconut or cashew). Add an extra teaspoon of Dijon and a splash of olive oil to round out the taste and texture.

Is this safe for meal prep?

Absolutely. Store for 3–4 days in the fridge in sealed containers.

Add bread, wraps, or greens just before eating to keep things crisp.

What can I use instead of celery?

Chopped cucumber, fennel, or snap peas bring similar crunch. Even diced bell pepper works if that’s what you’ve got IMO.

How can I reduce the tang of Greek yoghurt?

Use 2% or whole milk Greek yoghurt, add a teaspoon of olive oil, and balance with a pinch of salt and an extra half-teaspoon of Dijon. A tiny drizzle of honey (1/4 teaspoon) can soften sharpness without making it sweet.

Can I add eggs?

Yes—chopped hard-boiled eggs make it extra hearty.

Reduce the tuna slightly or increase the dressing to keep the texture creamy.

How do I serve it for a crowd?

Double or triple the recipe, then set up a “tuna bar” with wraps, lettuce cups, sliced bread, pickles, sliced tomatoes, and cucumber. People build their own; you get zero complaints.

My Take

Tuna Salad with Greek yoghurt is the rare cheat code that feels both clean and indulgent. The yoghurt swap doesn’t sacrifice flavor; it actually opens the door for brighter, sharper notes that mayo tends to mute.

My default: 2% Greek yoghurt, lots of dill, extra lemon, and a spoon of capers for brine. It’s fast, it’s cheap, and it hits the “I’m hungry now” button without regret. Make it once, then customize it until it’s your signature—because yes, you’re allowed to have a signature tuna salad.