Food experts recommend swapping mayonnaise for Greek yoghurt in tuna sandwiches, saying it is a healthier option that is lower in calories and fat and higher in protein, while still providing a rich, creamy texture.
Tuna is a cheap, protein-packed and simple sandwich filling, but on its own it can taste a little dry, which is why it is often paired with mayonnaise for moisture and extra flavour. Greek yoghurt offers an alternative that is described as arguably much tastier while delivering the same lovely, rich, creamy taste.
Why Greek yoghurt works in tuna salad
Online food website Tasting Table said: “Greek yoghurt works well in tuna salad because it's as creamy as mayonnaise and also has a slightly tangy flavour profile.
“As an added bonus, it's full of probiotics, so it's a nutritious option, and if you're counting calories, it's a lighter alternative to mayonnaise that tastes just as good.”
How to make the sandwich
All you need to create a creamy tuna salad sandwich is a tin of tuna and around two tablespoons of Greek yoghurt. Simply mix the ingredients together in a bowl, and once combined, spread them across a piece of bread to make your sandwich.
For a richer and creamier taste, experts recommend using full-fat yoghurt instead of a non-fat option, but it’s a matter of preference. To enhance the flavour further, you can experiment with adding salt and pepper, a squeeze of lemon juice, mustard or a dash of extra virgin olive oil to help retain the richness of mayonnaise.
Dietitian's tip on tuna and yoghurt
Dietician and recipe creator Alex Aldeborgh, from Daisy Beet, said: “Traditional tuna salad is made with mayonnaise. As a Registered Dietitian, I make it more nutrient-dense by using protein-packed Greek yogurt instead, which has significantly less fat and calories than mayonnaise.
She added: “Choose tuna packed in water for this recipe (instead of tuna packed in oil), since you’ll be mixing it with other ingredients. I like to use white albacore tuna because it has a mild flavour and large pieces of fish. “Use any fat content of yogurt you like, but my preference is 5% full fat or 2% reduced fat for this recipe. A bit of fat in the Greek yogurt makes it richer, creamier, and less tangy than non-fat.”
