Greek yogurt is a creamy, tangy, and healthier alternative to mayonnaise in tuna sandwiches, offering lower calories and fat with higher protein. Food experts recommend this simple swap for a tastier and more nutritious lunch option.
Why Greek Yogurt Works
Tuna sandwiches are a quick and easy lunchtime favorite, but tuna alone can be dry. Mayonnaise is often used to add moisture and flavor. However, Greek yogurt provides a similar creamy texture with a slight tanginess that enhances the overall taste.
According to online food website Tasting Table, “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
To prepare, simply mix a tin of tuna with about two tablespoons of Greek yogurt in a bowl. Spread the mixture on bread to make your sandwich. For a richer taste, experts recommend using full-fat yogurt, though it's a matter of preference.
You can also enhance the flavor by adding salt, pepper, lemon juice, mustard, or a dash of extra virgin olive oil.
Dietitian's Perspective
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.”
