Greek Yogurt Tuna Salad Bowls with Crunchy Vegetables

This tuna salad swaps most of the mayonnaise for plain Greek yogurt, adds lemon, Dijon mustard and plenty of crunchy vegetables, and spoons it over a bowl of greens with sweet corn and shredded carrot. It takes about fifteen minutes and needs no cooking at all.

Canned tuna is one of the most useful things in a pantry. It keeps for years, it is already cooked, and it turns into a satisfying lunch with a few fresh additions. Choose tuna packed in water for a lighter, cleaner flavor, or olive-oil-packed tuna if you want something richer and are happy to skip the oil in the dressing.

Why yogurt works in tuna salad

Greek yogurt is thick enough to bind the tuna the way mayonnaise does, and its tang plays the same role as the lemon juice and pickles in a classic deli salad. On its own it can taste a little sharp, which is why a single tablespoon of mayonnaise is included as an option: it rounds out the flavor without making the salad heavy.

Strained yogurt varies by brand. If yours is very thick, loosen the dressing with a teaspoon of water or extra lemon juice before adding the tuna. If it is on the thin side, start with less and add more until the salad holds together loosely.

Greek Yogurt Tuna Salad Bowls with Crunchy Vegetables

This tuna salad swaps most of the mayonnaise for plain Greek yogurt, adds lemon, Dijon mustard and plenty of crunchy vegetables, and spoons it over a bowl of greens with sweet corn and shredded carrot. It takes about fifteen minutes and needs no cooking at all.

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Prep Time 15 minutes mins

Total Time 15 minutes mins

Servings: 2 servings

Ingredients Method Notes

Ingredients

  

• 2 cans (5 oz each) tuna packed in water, well drained
• 1/3 cup plain Greek yogurt
• 1 tbsp mayonnaise optional, for richness
• 2 tsp Dijon mustard
• 1 tbsp lemon juice plus 1/2 tsp zest
• 1/2 cucumber finely diced
• 1 stalk celery finely diced
• 2 tbsp red onion finely diced
• 1 tbsp fresh dill chopped, or 1 tsp dried
• 1/4 tsp garlic powder
• salt and black pepper to taste
• 4 cups mixed salad greens
• 1/2 cup sweet corn thawed frozen or drained canned
• 1 medium carrot shredded
• 1 cup cherry tomatoes halved
• 1 tbsp olive oil for the greens
• 1 tsp red wine vinegar

Method

 

1. Drain the tuna thoroughly, pressing it with a fork against the lid or in a sieve. Excess water makes the salad runny.
2. In a medium bowl stir together the yogurt, mayonnaise (if using), mustard, lemon juice and zest, garlic powder and dill.
3. Add the tuna and break it into flakes with a fork. Fold in the cucumber, celery and red onion. Season with salt and pepper and taste; add more lemon if it needs brightness.
4. In a separate bowl toss the greens with the olive oil, vinegar and a pinch of salt.
5. Divide the greens between two bowls. Top with the corn, shredded carrot and tomatoes, then pile the tuna salad in the middle. Finish with black pepper and extra dill.

Notes

• Dice the cucumber small and pat it dry on a towel so it stays crisp instead of watering down the dressing.
• If you are packing this for later, keep the tuna salad and the dressed greens in separate containers.

Choosing canned tuna

Light tuna, usually skipjack, has a softer texture and milder flavor. Albacore, labeled white tuna, is firmer and comes in larger, paler flakes. Both work here. Many brands now note on the label how the fish was caught; pole-and-line or troll-caught tuna is generally considered a more selective method than large nets, and certified products carry a logo from an independent program.

Solid or chunk tuna gives you control over the size of the flakes. Flaked tuna is already broken up and turns pasty more quickly once mixed.

Other ways to serve it

The same tuna salad is good stuffed into a whole-wheat pita with lettuce, spread on toasted rye, scooped into halved avocados, or served as a dip with crackers and sliced bell peppers and carrots. For a warm lunch, spread it on bread, top with a slice of cheese and toast it under the broiler until bubbling.

Building a balanced bowl

A good lunch bowl has a base, a protein, something crunchy, something fresh and a sauce. Here the base can be greens, cooked grains or both; the tuna salad is the protein; cucumber, radish and bell pepper add crunch; and the yogurt dressing doubles as the sauce. Once you think about bowls this way, it is easy to swap components based on what is in the refrigerator.

If you are packing these for work, keep the tuna salad in its own container and the vegetables in another so nothing turns soggy. A squeeze of lemon over the vegetables just before eating keeps them tasting fresh by midweek.

Leftover tuna salad also makes a quick sandwich on whole-grain toast or a filling for lettuce cups.

Storage

The tuna salad keeps in a sealed container in the refrigerator for up to 3 days. Store the greens and vegetables separately and dress them just before eating so they stay crisp.

FAQ

Can I make it without mayonnaise?

Yes. Use all yogurt and add an extra teaspoon of olive oil to the dressing for a little more richness.

Is canned tuna already cooked?

Yes. Canned tuna is cooked during processing and can be eaten straight from the can.

How do I keep it from getting watery?

Drain the tuna well, pat the diced cucumber dry and mix the salad shortly before serving or packing.

Ingredient swaps

• Use canned salmon or chickpeas (mashed lightly) instead of tuna.
• Replace the dill with parsley, chives or a pinch of smoked paprika.
• Add chopped dill pickles or capers for a classic deli flavor.
• Serve over cooked quinoa or brown rice instead of greens for a heartier bowl.

This recipe is for general cooking information only and is not medical or nutrition advice. See our Disclaimer and Image Credits.