Boost your tuna with this fast and delicious Curried Tuna Salad, made utilizing Greek Yogurt as an alternative of mayonnaise. This lightened-up nourishing recipe is full of protein (19 grams) and a kick of flavour from curry powder and cilantro. Crunchy celery, jalapeno and spring onion add texture and an abundance of freshness.

A bowl of mashed fish with chopped greens topped with a few cilantro leaves.
Greek yogurt on this tuna salad offers creaminess and a wholesome dose of probiotics.

A recipe that’s the proper mixture of well being and deliciousness — concerns I’m dedicated to as a registered dietitian. I notably love that this no mayo tuna salad is diabetes-friendly, coronary heart wholesome, and excessive in protein. And with each chew, you’ll be tantalized by its flavour.

When you’re on the lookout for extra nutritious salads, I invite you to pattern my Creamy Avocado Corn Salad, Air Fryer Eggplant and Chickpeas Salad or Kale Mediterranean Salad. You gained’t be dissatisfied!

Diabetes food plan recommendation

Incorporating tuna into your food plan is an effective way to get protein and maximize diet. Its low-carb content material makes it excellent as a snack or meal possibility. Nonetheless, tuna will be excessive in sodium, so make sure you go for tuna canned in water quite than oil or these with added salt.

Advantages of canned tuna

Provided that canned tuna is likely one of the most reasonably priced sorts of fish, it’s no shock that many people depend on it as a staple of their diets. Plus, tuna accommodates a formidable listing of vitamins like:

  • omega-3 fat that help mind and coronary heart well being.
  • high-quality protein, which signifies that tuna offers all 9 important amino acids (constructing blocks of protein) that your physique wants.
  • key nutritional vitamins and minerals like selenium, vitamin A, B nutritional vitamins, vitamin D, selenium, phosphorus and iron.

Tuna salad elements

This tuna salad is so tasty and straightforward to make that it makes me nostalgic for my college days after I’d typically subsist on tuna sandwiches. In all honesty, I used to be making an attempt to improve the dietary choices in my food plan whereas using leftover greens in my fridge. And so, I and a few of my Desi class buddies sought artistic methods to boost a can of tuna.

A collection of food ingredients, like canned fish, cilantro, celery, spring onion and spices displayed on a wooden board.

It’s superb how a lot protein a fundamental lunch like this could provide with just some tweaks!

To make this salad extra flavourful, I’ve added an Indian twist — dressing it with curry powder, which I believe provides a delicate spicy observe — balanced fantastically with the yogurt. What’s extra, the particular greens and herbs add texture and freshness to each chew, whereas the canned tuna offers comfort and ample protein to make this wholesome tuna salad a filling possibility.

Right here’s what it’s essential to make this Tuna Salad with Greek yogurt:

  • Can of tuna
  • Celery
  • Spring onion
  • Jalapeno
  • Cilantro
  • Curry powder
  • Salt and pepper
  • Greek yogurt

Observe these easy steps to whip up this chilly tuna salad!

Meals protected storage

The protected storage of canned fish, resembling tuna, is vital. Guarantee your cans of tuna are stored in an space that is still cool and dry – away from direct daylight. Doing so will assist to stop corrosion, permitting you to take pleasure in them for longer intervals of time.

How do you retailer tuna salad within the fridge?

When you’ve blended up your tuna salad, switch it to a Tupperware or hermetic container and retailer it within the fridge for as much as three days. It tastes even higher the following day!

Tortilla scoop chips filled with mashed fish surrounded by greens and a bowl of mashed fish.

Are you able to freeze tuna salad?

I wouldn’t advocate freezing this tuna salad with Greek yogurt as a result of it could turn out to be watery when thawed. As an alternative, chances are you’ll need to put together the tuna combination as standard and freeze it in an hermetic container. Then, if you’re able to take pleasure in it, thaw the tuna combination in a single day within the fridge and stir within the Greek yogurt simply earlier than serving. That approach, the tuna salad will stay contemporary, creamy and scrumptious!

Attractive serving ideas

When you’re on the lookout for canned tuna lunch concepts, then this keto tuna salad with Greek yogurt is ideal for having fun with as a light-weight meal. Under, you’ll discover a bunch of meal and snack ideas:

  • Spoon the salad into corn chip scoops for a enjoyable and scrumptious snack or appetizer. I notably relish it with do-it-yourself gluten free crackers
  • Serve in pita bread with lettuce, tomato, and cucumber
  • Unfold on roti, paratha or toast
  • Layer a mattress of greens with a beneficiant dollop of tuna salad
  • Stuff into an avocado half for a scrumptious low-carb snack
  • Toss with cooked basmati rice or Quinoa, diced tomatoes and fermented vegetables for a tasty lunch bowl

I hope this tuna salad with Greek yogurt evokes you to do this nutritious spin.

A plate with tortilla scoop chips filled with mashed fish surrounded by greens and a bowl of mashed fish.

What are your favorite methods to make use of a can of tuna?

Tortilla scoop chips filled with mashed fish surrounded by greens and a bowl of mashed fish styled with flowers and a printed napkin.

When you do that tuna salad recipe, I might love to listen to from you! Depart a remark, charge it, or share a photograph and hashtag with #desiliciousrd on Instagram, Fb and Twitter! I can’t wait to see your images.

RD Approved Badge - Staying Power

A bowl of mashed fish with chopped greens topped with a few cilantro leaves.

Get the Recipe:

Curried Tuna Salad with Greek Yogurt (10 minutes!)

Boost your tuna with this fast and delicious Curried Tuna Salad, made utilizing Greek Yogurt as an alternative of mayonnaise. This lightened-up nourishing recipe is full of protein and a kick of flavour from curry powder and cilantro. Crunchy celery, jalapeno and spring onion add texture and an abundance of freshness. This recipe is the proper mixture of well being and deliciousness – it is diabetes-friendly, coronary heart wholesome, and positive to tantalize your style buds!

  • 1 celery, diced into very small chunks
  • ½ spring onion, finely chopped
  • ½ jalapeno, deseeded and finely chopped
  • ¼ cup cilantro, leaves solely, finely chopped
  • 1 can tuna, Albacore, white tuna in water (170 grams), effectively drained
  • ¼ cup Greek yogurt, zero fats
  • 1 tsp curry powder
  • ¼ tsp salt, sea salt
  • ½ tsp black pepper, coarse
  • Add drained tuna to a medium-sized bowl and use a fork to mash it into very small flakes.

  • Mix chopped celery, spring onion, jalapeno and cilantro with the tuna, and blend effectively.

  • Stir in Greek yogurt, curry powder and season with salt and pepper. Take your time to combine all the pieces till all the pieces is effectively mixed.

Servings ideas

When you’re on the lookout for canned tuna lunch concepts, then this keto tuna salad with Greek yogurt is ideal for having fun with as a light-weight meal. Listed below are a bunch of meal and snack ideas chances are you’ll need to attempt:

  • Spoon the salad into corn chip scoops for a enjoyable and scrumptious snack or appetizer.
  • Serve in a pita bread with lettuce, tomato, and cucumber
  • Unfold on roti, paratha or toast
  • Layer a mattress of greens with a beneficiant dollop of tuna salad
  • Stuff into an avocado half for a scrumptious low-carb snack
  • Unfold on wholegrain crackers
  • Toss with cooked basmati rice, diced tomatoes and fermented greens for a tasty lunch bowl.

Vitamin Info:

Energy: 103kcal (5%)Carbohydrates: 3g (1%)Protein: 19g (38%)Fats: 1g (2%)Saturated Fats: 0.2g (1%)Polyunsaturated Fats: 0.3gMonounsaturated Fats: 0.2gLdl cholesterol: 31mg (10%)Sodium: 506mg (21%)Potassium: 293mg (8%)Fiber: 1g (4%)Sugar: 2g (2%)Vitamin A: 353IU (7%)Vitamin C: 6mg (7%)Calcium: 72mg (7%)Iron: 2mg (11%)

Remember the fact that the dietary values supplied are approximations and ideas. This diet info desk can not account in your particular person wants. Your physique — together with your starvation and satiety cues — change day by day. It’s completely wonderful to eat kind of on totally different days. As an alternative of letting meals guilt take over, contemplate conscious consuming.

* P.c Day by day Values are based mostly on a 2000 calorie food plan.