Tuna Salad Gets a Healthy Makeover
Tuna salad is a classic filling for sandwiches and jacket potatoes, but its traditional mayonnaise base can make it feel heavy and calorie-laden. Yumna Jawad, cook and founder of Feel Good Foodie, offers a simple swap: replace mayonnaise with Greek yogurt. This substitution reduces calories and unhealthy fats while adding protein and probiotics.
Why Greek Yogurt Works Better Than Mayo
Greek yogurt provides the same creamy texture as mayonnaise but with a tangy, refreshing flavor that complements tuna without overpowering it. According to Jawad, “I use Greek yoghurt rather than mayonnaise to make this wonderfully creamy. Greek yoghurt is also a great source of protein and probiotics.” This change also lowers the calorie count significantly, making the dish lighter and more nourishing.
Recipe for Creamy Tuna Salad Without Mayo
Ingredients:
- Two cans of drained tuna (about 280g)
- 80g of Greek yogurt
- Two tablespoons of lemon juice
- One tablespoon of Dijon mustard
- One tablespoon of dill or parsley (chopped)
- Two tablespoons of red onion (minced)
- Two celery sticks (minced)
- Salt and pepper to taste
Method:
- In a bowl, mix Greek yogurt, lemon juice, Dijon mustard, herbs, salt, and pepper until well combined.
- Drain the tuna and add it to the bowl.
- Finely dice celery and red onion, then add them to the mixture.
- Stir until all ingredients are evenly incorporated.
The tuna salad is ready to serve immediately in sandwiches, on jacket potatoes, or as a picnic dish. Leftovers can be stored in an airtight container in the refrigerator for three to four days.
Health Benefits and Flavor Boost
Greek yogurt not only reduces calories but also adds protein and probiotics, which support digestive health. Jawad notes, “This healthy tuna salad is full of flavour, light on calories and super easy to whip up for lunch any day of the week! Swap the mayo for Greek yoghurt and dijon mustard and save those calories for a treat later.” The tanginess of yogurt and mustard balances the richness of tuna, creating a more satisfying and nutritious meal.
