Tuna Salad with Yogurt
Looking for a twist on typical tuna salad? I love adding yogurt in place of mayonnaise in things like tuna salad. My version uses Greek yogurt, herbs, and celery to create flavor and crunch without all the added fat and calories from mayonnaise. This basic Tuna Salad with Yogurt recipe also works well with salmon, chicken, or hard-boiled eggs. Take your lunch up a notch with this healthy Tuna Salad with Greek Yogurt, your belly will thank you.
How to make Tuna Salad with Yogurt
Combine Greek yogurt, diced celery, parsley, chives, mayonnaise, mustard, salt, and pepper in a bowl and mix well. Add in your tuna and stir to combine. Serve with toasted bread, tortillas, crackers, or on top of mixed greens. A quick and easy lunch for any day of the week!
Tuna is a great source of high-quality protein providing 20 grams in just a 3-ounce serving. It also contains omega-3 fatty acids, selenium, and Vitamin D. Selenium is an important nutrient that contributes to reproductive and thyroid health, DNA production, and protecting the body from free radicals. Omega-3 fatty acids are important for eye, brain, and heart health, and are needed for normal growth and development. Albacore and bluefin tuna have the highest amounts of omega-3 fatty acids. Skipjack and yellowfin tuna also have good amounts.
All About Omega-3 Fatty Acids
My Tuna Salad with Yogurt is packed full of omega-3 fatty acids. There are three types of omega-3 fatty acids—alpha-linolenic acid or ALA, eicosapentaenoic acid or EPA, and docosahexaenoic acid known as DHA. ALA is mostly found in plant sources while DHA and EPA are found in fish.
Your body can convert some ALA into EPA and DHA in your body, but not in meaningful amounts, so it is important to get these omega-3s from food.
So why do we need omega-3 fatty acids? Omega-3s help make up the membranes that surround the cells in our body. They contribute to the production of hormones that help regulate blood clotting, inflammation, contraction and relaxation of artery walls, and genetic function. DHA is specifically high in your eyes, brain, and sperm cells.
Studies indicate that omega-3 fatty acids may help reduce the risk of cardiovascular disease, cancer, Alzheimer’s disease, and vision loss, and may lower the symptoms of rheumatoid arthritis. They may also promote infant health and development. Get a boost in your omega-3 fatty acids by eating my Tuna Salad with Yogurt!
Using Greek Yogurt instead of Mayonnaise
In my Tuna Salad with Yogurt recipe we use Greek yogurt in place of mayonnaise. Yogurt is a great substitute for mayonnaise in tuna salad. This lowers the calorie and fat content of this meal! Greek yogurt is packed with protein and probiotics. Probiotics are live bacteria and yeasts that are healthy for your GI system. They aid in digestion and gut health.
Using Greek yogurt is also delicious! It adds creaminess to my Tuna Salad with Yogurt, and the Dijon gives it an extra punch of flavor. Try switching your mayonnaise out for Greek yogurt. You won’t regret it!
“Office of Dietary Supplements – Omega-3 Fatty Acids.” NIH Office of Dietary Supplements, U.S. Department of Health and Human Services, 11 July 2019, https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/.
“Seafood Health Facts: Making Smart Choices.” Canned Tuna | Seafood Health Facts, Delaware Sea Grant, www.seafoodhealthfacts.org/seafood-choices/description-top-commercial-seafood-items/canned-tuna.
- 1/3 cup plain greek yogurt
- 2 stalks celery diced
- 1 tablespoon parsley chopped
- 1 tablespoon chives chopped
- 1 teaspoon mayonnaise
- ½ teaspoon Dijon mustard
- Pinch of salt
- Pinch of black pepper
- 2 cans tuna packed in water
- Optional: greens
- Combine all ingredients except tuna in a large bowl and mix well. Add in chicken and stir to combine
- Serve with toasted bread, tortilla, or crackers or on top of greens.