Tuna Salad Without Mayo Or Yogurt
Tuna salad without mayo or yogurt? I know what youre thinking- that sounds like an oxymoron. But thanks to this tuna salad recipe, you can have tuna salad with dressing and flavor, but no mayo or yogurt. This allows you to enjoy a classic recipe with fewer calories, fat, cholesterol and carbs. Youll be standing by the fridge, can of tuna at the ready waiting for this delicious salad to be ready.
Tuna salad without mayo or yogurt is sometimes called chicken salad. It is basically the same recipe except for the substitution of tuna for chicken and a few other slight variations. Chicken salad sandwiches are even better when served on slices of french bread.
Tuna Salad Without Mayo Or Yogurt Faq
How long does Tuna Salad last for?
Tuna Salad will last in the refrigerator in an airtight container for up to 3 days. Its best eaten fresh
Can you make tuna salad without mayo ahead of time?
Yes, you can make tuna salad without mayo ahead of time. It will last for up to 3 days in the refrigerator, but we recommend making and eating it fresh.
This is such a great recipe for a quick meal or meal prepping I think youre going to love it!
Is Canned Tuna Healthy?
Absolutely, yes! Canned tuna is a healthy choice. It is a very nutritious and inexpensive way to get your protein intake. Tuna also has quite a long shelf life so you can stock up on tuna to enjoy whenever youd like.
What Can I Mix With Tuna Instead Of Mayo?
If youre wondering what on earth is in a tuna salad that doesnt contain mayo, its greek yogurt! It has similar texture, richness, and brings all the flavors together beautifully. You will love the substitution!
What Can You Eat With Tuna Salad Instead Of Bread?
If youre trying to cut down on carbs, you can leave out the bread and serve your salad on lettuce instead. Butter lettuce is perfect for tuna lettuce wraps, but you can use any type of lettuce that you have on hand.
Can You Freeze Tuna Salad?
While you technically can freeze tuna salad, I dont recommend it. When thawing, the yogurt can become separated and will affect the creamy texture that it has when it is fresh.
How Long Does Tuna Salad Keep?
Sides For Tuna Salad With Greek Yogurt
Just like any sandwich, chips and a crispy pickle spear go amazing with tuna salad. But if you’re looking for a few more non-traditional sides to go with tuna salad, here are a few of our favorite.
White Bean Salad – A simple yet refreshing white bean salad that’s healthy and full of flavor. This white bean salad is perfect for pot lucks, BBQ’s, and dinner parties.
Roasted Potatoes and Broccoli – Make this easy recipe for roasted potatoes and broccoli as a side dish to go with any meal.
Instant Pot Broccoli – If you’re looking for a quick and easy way to make broccoli, you’ll want to make instant pot broccoli.
Crockpot Black Beans – An easy recipe for Crockpot Black Beans with pre-soak and no-soak instructions. You’re going to love the taste and texture of these homemade slow cooker black beans.
More Recipes We Love:
Instant Pot Beef Short Ribs – Tender, and fall-of-the-bone good, these Instant Pot Beef Short Ribs are going to be a new favorite Pressure Cooker Ribs. It’s the best pressure cooker beef short ribs recipe, in my opinion.
Instant Pot Beef Tips – Instant Pot Beef Sirloin Tips that are savory, tender, and perfectly seasoned. Serve these Pressure Cooker Beef Sirloin Tips with your favorite sides for a simple, yet delectable meal.
Instant Pot Carnitas – If youâve never tried your hand at making homemade versions of your favorite restaurant dishes, that will change after you make Instant Pot Carnitas.
Also Check: Who Has A Good Chicken Salad
Is Greek Yogurt Healthier Than Mayo
Nonfat plain Greek yogurt has far fewer calories than mayo or sour cream but has a very similar consistency so it’s a great substitute.
One cup of mayo can be up to 1600 calories and have over 24 grams of fat while one cup of greek yogurt is around 100 calories and has around 17 grams of protein.
This recipe will make you a believer!
Healthy Tuna Salad Vstraditional Tuna Salad
Is a tuna salad healthy? If I could have a penny for every time I have been asked that question!
Traditional tuna salad has 1 cup of mayo that adds over 1600 calories and 24 grams of fat. Im not here to tell you mayo is bad. Quality mayo like an avocado oil one or organic mayo in moderation is fine. This healthy tuna salad uses a touch of mayo combined with greek yogurt, you still get amazing taste but at a fraction of the calories and fat.Another healthy consideration is that there is mercury in tuna. Yes, there is. Especially in albacore tuna 3 times more than other varieties. But good news is that albacore tuna is more expensive, so I dont buy it and you dont need it for this healthy tuna salad recipe. And other good news is that we dont eat tuna salad even every week, so moderation is in check. Healthy tuna recipes are high in healthy Omega 3s and protein.
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Tuna Salad With Yogurt
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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.
Tuna Salad With Greek Yogurt Recipe
Like many of you likely did, I grew up eating tuna salad on white bread for weekend lunches or simple warm weather dinners. This meal usually included a side of potato chips and a glass of milk.
I still enjoy a good tuna salad sandwich, although as an adult I like to amp up the flavors a bit and make tuna salad something special.
Making tuna salad with Greek yogurt adds tons of flavor, gives it a thick, creamy texture, and adds protein to the dish.
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More Meal Prep Recipes
- Mexican Tuna Salad. Another fun take on classic tuna salad, jam packed with healthy vegetables and Mexican flavor!
- Dill Pickle Chicken Salad. This is a fun take on traditional chicken salad. If you like pickles, this is for you!
- Egg Salad with Bacon. A Keto and Whole30 compatible, absolutely delicious meal prep recipe!
Are you making this recipe? Id love to hear about your experience with it!Please leave a comment below or tag me on Instagram
How Long Does Tuna Salad Keep
Tuna salad with greek yogurt can keep in an airtight container in the fridge for 3-4 days.
This is one of my favorite easy pescatarian meals. It’s fast, inexpensive, and easy which is exactly what I’m looking for in my lunch most of the time.
My Tuna Salad with Greek Yogurt is the perfect way to enjoy this classic lunch! I hope you’ll give it a try and let me know what you think.
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Ingredients In Greek Yogurt Tuna Salad
Tuna – Canned or pouch tuna in water works perfectly in this recipe. Tuna in oil won’t give the right texture.
Celery – Slice the celery into thin slices. You want a bit of celery in each bite, and no huge pieces.
Red Onion – Diced finely, this adds crunch and a bit of heat to the mix.
Salt and Pepper – Add to taste.
Greek Yogurt – You can use full fat or low fat for this recipe. Both are tasty!
Dijon Mustard – This is my secret ingredient to really delicious tuna salad.
Lemon Juice – This is optional, but I really love the brightness that a squeeze of lemon adds. Lemon always goes so well with fish
If you have any questions about this tuna salad with Greek yogurt, please leave a comment below and I will get back to you.
Mayo Substitutes In Tuna Salad
Households who want to prepare tuna salad at home will find that most of the formulas offered do so with mayonnaise. However, its possible that you dont have mayo on hand or that youve just run out of it, in which case youll need to make a change in your recipe.
As a result, this article will now move on to recommend several appropriate and high-quality mayo alternatives for your recipe. One thing to keep in mind when picking a substitute is that you want one that will mix well with the other ingredients in your recipe and help you achieve the mayonnaise effect in your tuna salad.
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Best Mayo Substitute For Tuna Salad To Avoid Allergy
By: Author Jessica Blythe
Mayonnaise is probably one of the most basic ingredients in the kitchen. It is commonly used in burgers, sandwiches, and salads. Aside from that, it is also used in sauces and dips.
I personally love using mayonnaise on tuna salads which makes them tastier. However, the problem comes when one of my family members has an allergy or should I say food intolerance to mayonnaise. Luckily after some in-depth research, I am able to come out with a comprehensive mayo substitute list for tuna salad.
- Plain Greek Yogurt
- Almond Butter
- Pesto
Whether you are laying off the mayo due to dietary restrictions or allergies, read on if you are keen to find out in detail what can be used to replace the tasty mayo in your tuna salad.
Quick Fact
As tasty as mayonnaise is, it is not exactly the healthiest spread. One tablespoon contains 103 calories and 12 grams. When we use it as a spread, we often smother our bread with two or three spoonfuls.
Make Caesar Dressing Without Mayo
You can substitute plain yogurt for mayo in pretty much any recipe you can think of to make a meal that tastes just as good, but packs significantly less unsaturated fat and calories. Still, every home cook has their favorites. If you ask me, theres nothing like Caesar salad sauce with Greek yogurt.
Grilled chicken Caesar salad is a staple in our home. Every now and then, I preheat my Lodge 10.25-inch cast iron skillet and sauté chicken breasts in extra-virgin olive oil and a small block of salted butter.
I buy the greenest and crunchiest salad greens and the ripest tomatoes that I can find in the grocery store. Last but not least, I make homemade croutons by sautéing stale bread in the same pan and oil where I made the chicken .
My wife and I are not the biggest fans of mayo, so I substitute plain yogurt for mayo whenever I can.
My fool-proof recipe for Caesar salad dressing without mayo:
The classic Caesar sauce that you get served in most restaurants is made of extra-virgin olive oil, anchovy, garlic, Parmigiano-Reggiano cheese, and egg yolk. The egg yolk is mixed with olive oil and emulsified to a thick and creamy sauce thats practically homemade mayonnaise. Its then mixed with the anchovy and garlic.
Heres my lighter and healthier alternative.
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Tuna Salad Nutrition Facts
For an ingredient as important as mayo in tuna salad, it could be easy to assume that finding a substitute for it would be like a camel passing the needles eye. However, most people find difficulties utilizing mayo in tuna salads, and they also think that they cant make a replacementhowever, substitutes such as sour cream and pesto. Finally, understanding how to utilize these substitutes is quite critical.
Variations For Tuna Salad Recipe
Cold healthy tuna salad over a sourdough rye bread toast, tuna melt and zucchini fritter with tuna has grown on me a lot. Here are a few variations I also tried:
- Curried tuna salad: Add desired amount of fresh curry powder for curried tuna salad. I used the same yellow curry powder I make chicken curry with and salad turns out so flavorful!
- Pasta tuna salad: Mix with cooked whole wheat macaroni pasta for healthy tuna pasta salad.
- Avocado: Love avocado? Substitute mayo with mashed avocado.
- Egg: Add a few chopped hard boiled eggs my fave too!
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How Do You Store Tuna Salad
Storing: You can keep this tuna salad in the fridge in an airtight container for up to 3 days. After that it will lose its freshness
Can you freeze tuna salad? We do not recommend freezing this tuna salad. The fish/yogurt will get funny after freezing
Will it be okay out of the fridge in a lunch box/on the go? Because this has tuna in it and dairy, we wouldnt recommend leaving it out of the fridge for more than 2 hours.
Serving: You can serve this tuna salad however you like! We like it on a sandwich or a salad, but its also great on top of apple slices, in lettuce wraps, or even as a healthy dip.
Greek Yogurt Tuna Salad Recipe
Drain tuna and place in a bowl. Add a squirt of dijon mustard and a spoonful of yogurt, in the ratio of about 2 parts yogurt to 1 part mustard. Drizzle a little balsamic vinaigrette on top .
Next, add the chopped celery and broccoli slaw and mix it all up.
If youre ready to eat it now, heat or toast a pita and place the tuna mixture inside. .
Add a few crumbles of feta cheese on top, and then cover with a huge handful of spinach.
Lastly, close it up!
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Ingredients For Tuna Salad Recipe
Healthy tuna salad recipe only takes 15 minutes of prep time. Simply mix the tuna salad ingredients, then place in the refrigerator to chill.
- Canned tuna: Canned tuna divides into 2 main categories: packed in oil or water. Then pick from based on your budget: Albacore tuna has less fishy taste and white meaty texture or yellowfin/skipjack/light tuna is tan to pink in colour and has more strong fish taste. Lastly, the texture: chunky or whole.
I always buy canned light tuna packed in water as I do not see a need for extra oil as we drain it anyways. Also chunky one vs. whole because its cheaper.
- Mayo + plain Greek yogurt: The best combination to get that traditional tuna salad taste but with less calories. Use a mayo made with avocado oil and Greek yogurt with at least 2% fat for the tastiest healthy tuna salad results.
- Dill pickles: Add a briny taste with sweet and sour notes that really make this tuna recipe outstanding.
- Celery and red onion: Add crunch with bold earthy and sweet taste.
- Fresh garlic: Because garlic is always a must in any dish, hands down.
- Lemon juice: Adds tang and brightness.
- Salt and pepper: To season, adjust as needed.
Healthy Tuna Salad With Greek Yogurt
DifficultyYieldsPrep TimeTotal Time
You’ll love this simple Tuna Salad with Greek Yogurt. Made with Greek Yogurt, this Tuna salad is low cal and super healthy.
Tuna salad can seem too plain and boring, think again! Tanias Healthy Tuna Salad with Greek Yogurt is nothing but boring though. Do you know how easy it is to cook healthy? Try this healthy tuna salad with Greek yogurt.The traditional recipe is usually high-calorie because of the mayo added but my version with greek yogurt makes it a super healthy meal.
INGREDIENTS OF HEALTHY TUNA SALAD WITH GREEK YOGURT :
PREPARATIONOFHEALTHY TUNA SALAD WITH GREEK YOGURT :
Stir the tuna, greek yogurt, pickles, celery, Dijon, parsley, lemon juice, green oignon, together in a bowl.I use 2 tablespoons of both greek yogurt and pickles but you can adjust the proportions to your taste buds.
Add celery salt, Ideal Protein Salt, and pepper to taste.
Add the diced tomatoes at the end to avoid crushing them.
Serve with Ideal Protein Dorados Ranch or Sweet Chili, radishes, cucumbers or salad!
HOW TO SERVE THE SALAD :
- Total Carbohydrate3g1%
- Protein20g40%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
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Drain And Flake Canned Tuna
Draining and flaking canned tuna properly is a life skill. You do not want watery or not fluffy tuna salad.
Here is how I open, drain and flake tuna salad:
- Prep: Get large bowl ready. I like glass one with a plastic lid. Work with 1 can at a time. Open can of tuna completely.
- Drain until dry: Holding onto lid, flip the can and drain into the sink while pressing hard on the lid.
- Flake: Using a fork, remove tuna from a can into a bowl and flake.
You can also add all 4 cans into a bowl and flake with a hand mixer.
How To Make Greek Yogurt Taste Like Mayonnaise
Substituting mayonnaise for Greek yogurt in tuna salad allows you to achieve similar looking and equally delicious results, but without any other adjustments to the recipe, it won’t taste exactly like the classic. If you’re hoping for a more mayonnaise-like flavor, Rocco DiSpirito’s recipe is your best bet. As the celebrity chef shared on an episode of the “The Rachael Ray Show,” it starts with a white vinegar and cornstarch slurry.
Once the two ingredients are whisked together, mix in a 2/3 cup of Greek yogurt, and add it all into a saucepan, bringing it to a boil over high heat. Once the Greek yogurt mixture has thickened, transfer it to a food processor, and blend until smooth. Add the remaining Greek yogurt from the tub, followed by Dijon mustard, sweetener, and salt, then blend again. After two hours of sitting in the fridge to firm up, your “mayonnaise” will be ready to be added to your tuna salad.
And if you want to enhance your tuna salad even more, consider adding sardines or one of these recommended cheeses.
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