No-Mayo, High-Protein Tuna Salad with Greek Yogurt & Avocado

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Introduction

No-Mayo, High-Protein Tuna Salad with Greek Yogurt & Avocado is a fresh and healthier take on the classic tuna salad. By swapping mayo for Greek yogurt, this recipe provides a creamy, protein-packed base while keeping the meal light and nutritious. The addition of creamy avocado boosts the healthy fat content, making this salad not only delicious but also satisfying.

This tuna salad is a perfect option for a quick lunch, snack, or light dinner. It’s packed with lean protein from tuna and wholesome fats from avocado, making it a great choice for anyone looking to maintain a balanced diet without sacrificing flavor. The combination of Greek yogurt and avocado gives it a rich texture while still being a lighter, more wholesome alternative to traditional tuna salads.

Whether served on a bed of greens, as a sandwich, or with crackers, this No-Mayo, High-Protein Tuna Salad with Greek Yogurt & Avocado is a versatile, easy-to-make dish that’s as nutritious as it is tasty.

Perfect for:

  • High-protein lunches
  • A low-calorie snack
  • Quick and healthy meals
  • Meal prepping for the week

Why You’ll Love This Recipe

Here’s why you’ll love this No-Mayo, High-Protein Tuna Salad with Greek Yogurt & Avocado:

  • No Mayo: Greek yogurt replaces mayo, offering a lighter, tangier, and healthier alternative.
  • High in Protein: The tuna and Greek yogurt make this salad packed with protein, keeping you full and satisfied.
  • Healthy Fats: Avocado adds creamy texture and heart-healthy fats.
  • Quick & Easy: This recipe comes together in less than 10 minutes—perfect for busy days.
  • Customizable: Add your favorite herbs or veggies to make it your own.

Preparation and Cooking Time

  • Total Time: 10 minutes
  • Preparation Time: 10 minutes
  • Cooking Time: N/A
  • Servings: 2 servings
  • Calories per serving: Approximately 350-400 calories
  • Key Nutrients: Protein, healthy fats, fiber, vitamins

Ingredients

For the Salad:

  • 2 cans (5 oz each) tuna in water, drained
  • 1/2 ripe avocado, diced
  • 1/4 cup plain Greek yogurt (preferably non-fat or low-fat)
  • 1 tbsp Dijon mustard
  • 1 tbsp lemon juice
  • 1/4 cup red onion, finely chopped
  • 1 small celery stalk, finely chopped
  • 1 tbsp capers (optional)
  • Salt and pepper, to taste
  • Fresh parsley or dill (optional, for garnish)

For Serving (optional):

  • 2 cups mixed greens (lettuce, spinach, or arugula)
  • Whole grain crackers or gluten-free crackers
  • Sliced cucumber or tomato

Ingredient Highlights

  • Tuna: A lean, protein-packed fish that’s quick and easy to use in salads.
  • Greek Yogurt: A creamy, tangy alternative to mayo that adds protein and probiotics.
  • Avocado: Adds healthy fats and a creamy texture.
  • Red Onion & Celery: Provide crunch and flavor to the salad.

Step-by-Step Instructions

Prepare the Tuna Salad:

  1. Combine the Tuna and Greek Yogurt:
    In a large bowl, combine the drained tuna with the Greek yogurt. Stir until the tuna is fully coated with the yogurt.
  2. Add the Mustard & Lemon Juice:
    Stir in the Dijon mustard and lemon juice. These ingredients add flavor and help bring the salad together.
  3. Add Veggies & Seasonings:
    Add the finely chopped red onion, celery, and capers (if using). Season with salt and pepper to taste.
  4. Add Avocado:
    Gently fold in the diced avocado, making sure to preserve its texture.

Serve the Salad:

  1. Serve on a Bed of Greens (Optional):
    If desired, serve the tuna salad on top of a bed of mixed greens for extra veggies and crunch.
  2. Garnish & Enjoy:
    Garnish with fresh parsley or dill for added flavor. Serve with crackers or as a filling for lettuce wraps.

How to Serve

No-Mayo, High-Protein Tuna Salad with Greek Yogurt & Avocado can be served in several ways:

  • As a Salad: Serve it on a bed of greens or with a side of fresh veggies.
  • As a Wrap: Spoon the tuna salad into lettuce wraps for a low-carb option.
  • With Crackers: Enjoy it with whole grain crackers or gluten-free crackers for a crunchy side.
  • As a Sandwich: Spread the tuna salad between whole-grain bread or wraps for a delicious sandwich.

Additional Tips

  • Use Canned Tuna in Water: Opt for tuna packed in water instead of oil to keep the salad lower in calories and fat while still offering plenty of protein.
  • Add Fresh Herbs: Enhance the flavor with fresh herbs like parsley, dill, or cilantro. These can add a burst of freshness and complexity to the salad.
  • Add Extra Veggies: Mix in diced cucumber, bell peppers, or cherry tomatoes for added crunch and fiber. These also increase the salad’s nutritional value.
  • Incorporate a Squeeze of Lemon: A squeeze of fresh lemon juice can brighten the flavors of the tuna and yogurt, making the salad feel even fresher.
  • Opt for Full-Fat Greek Yogurt: If you prefer a creamier texture, go for full-fat Greek yogurt, which also offers a richer taste and more satiety.
  • Use Avocado for Creaminess: Instead of mayo, ripe avocado adds healthy fats and a creamy texture, making the salad indulgent without the extra calories.
  • Season Well: Don’t forget to season with salt, pepper, and maybe a pinch of garlic powder or onion powder to elevate the taste.
  • Include a High-Fiber Ingredient: Adding fiber-rich ingredients like chia seeds or ground flaxseeds not only boosts nutrition but also helps with digestion.
  • Try Different Protein Sources: For added protein, mix in a hard-boiled egg, grilled chicken, or chickpeas to further boost the nutritional content.
  • Serve Over Greens: For a fuller meal, serve the tuna salad over a bed of spinach, arugula, or mixed greens. This adds more vitamins and minerals while making the salad more filling.

Recipe Variations

  • Mediterranean Tuna Salad: Add chopped cucumbers, Kalamata olives, cherry tomatoes, red onions, and a sprinkle of feta cheese for a Mediterranean twist. Use lemon juice and olive oil for dressing.
  • Spicy Tuna Salad: Mix in diced jalapeños, a dash of hot sauce, and a sprinkle of chili flakes for heat. Garnish with cilantro for freshness.
  • Tuna Salad with Roasted Vegetables: Add roasted zucchini, bell peppers, and sweet potatoes to the salad for extra flavor and texture. Toss with a balsamic vinegar drizzle.
  • Tuna Salad with Cabbage Slaw: Mix in shredded cabbage, carrots, and a splash of apple cider vinegar for a crunchy, tangy contrast to the creamy tuna base.
  • Tuna Avocado Salad with Mango: Combine diced avocado with ripe mango for a sweet and creamy pairing. Add a squeeze of lime juice and a handful of chopped fresh cilantro.
  • Tuna Salad with Quinoa: Stir in cooked quinoa for a heartier salad with added fiber and protein. Top with sliced almonds or sunflower seeds for crunch.
  • Asian-Inspired Tuna Salad: Add shredded cabbage, sliced carrots, and edamame. Use a sesame oil and rice vinegar dressing with a sprinkle of sesame seeds.
  • Tuna Salad with Apple & Walnuts: Mix in diced green apple and chopped walnuts for a sweet and nutty flavor profile. A dash of honey and Dijon mustard in the dressing enhances the taste.
  • Avocado Tuna Salad with Pickled Red Onion: Add tangy pickled red onions for an extra layer of flavor. You can also sprinkle in some fresh dill or parsley for garnish.
  • Tuna Salad with Chickpeas and Spinach: Stir in cooked chickpeas and fresh spinach leaves for a more filling and fiber-rich variation. A squeeze of lemon and olive oil rounds it off.

Freezing and Storage

  • Storage: This tuna salad can be stored in an airtight container in the fridge for up to 2 days.
  • Freezing: Freezing is not recommended, as the avocado will not hold up well after freezing.

Special Equipment

  • Mixing Bowl: A large bowl for combining the ingredients.
  • Knife & Cutting Board: For chopping the veggies and avocado.

FAQ Section

  1. Can I make this tuna salad ahead of time?
    Yes, you can prepare the tuna salad up to 2 days in advance. Store it in an airtight container in the fridge.
  2. Can I use canned tuna in oil instead of water?
    Yes, you can use tuna in oil for a richer flavor, but be sure to drain the oil before mixing the tuna into the salad.
  3. How can I make this salad spicier?
    Add hot sauce, red pepper flakes, or diced jalapeños to give the salad a spicy kick.
  4. Can I make this a low-carb meal?
    Yes, serve the tuna salad in lettuce wraps or over a bed of leafy greens to keep it low-carb.

Conclusion

This No-Mayo, High-Protein Tuna Salad with Greek Yogurt & Avocado is a healthy, satisfying meal that’s packed with protein, healthy fats, and fresh flavors. By swapping mayo for creamy Greek yogurt and adding creamy avocado, this dish offers a lighter, more nutritious twist on the classic tuna salad. It’s perfect for a quick lunch, snack, or dinner that’s both delicious and nourishing. The combination of tuna and Greek yogurt gives you a protein boost, while avocado provides heart-healthy fats and a smooth, satisfying texture.

Easily customizable to fit your tastes, this salad can be enjoyed in a variety of ways: on top of leafy greens, in a whole grain wrap, or with your favorite crackers for a crunchy contrast. You can even add extra veggies or seasonings like red onion, cucumber, or mustard to make it your own. The best part? It’s quick to prepare, making it an ideal option for busy days when you still want to eat something nutritious and flavorful.

Whether you’re looking for a light meal or a healthy snack, this tuna salad will quickly become a staple in your routine. Full of protein, healthy fats, and fresh ingredients, it’s a dish that’s as versatile as it is delicious, ensuring that it satisfies your hunger and nourishes your body with every bite.

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