0 likes188 views

Curried Tuna Salad With Greek Yogurt (10 Minutes!)

March 12, 2023

Spice up your tuna with this quick and scrumptious Curried Tuna Salad, made using Greek Yogurt instead of mayonnaise. This lightened-up nourishing recipe is packed with protein (19 grams) and a kick of flavour from curry powder and cilantro. Crunchy celery, jalapeno and spring onion add texture and an abundance of freshness.

A bowl of mashed fish with chopped greens topped with a few cilantro leaves. — Greek yogurt in this tuna salad provides creaminess and a healthy dose of probiotics.

A recipe that’s the perfect combination of health and deliciousness — considerations I’m committed to as a registered dietitian. I particularly love that this no mayo tuna salad is diabetes-friendly, heart healthy, and high in protein. And with every bite, you’ll be tantalized by its flavour.

If you’re looking for more nutritious salads, I invite you to sample my Creamy Avocado Corn Salad, Air Fryer Eggplant and Chickpeas Salad or Kale Mediterranean Salad. You won’t be disappointed!

Diabetes diet advice

Incorporating tuna into your diet is a great way to get protein and maximize nutrition. Its low-carb content makes it ideal as a snack or meal option. However, tuna can be high in sodium, so be sure to opt for tuna canned in water rather than oil or those with added salt.

Benefits of canned tuna

Given that canned tuna is one of the most affordable types of fish, it’s no surprise that many folks rely on it as a staple in their diets. Plus, tuna contains an impressive list of nutrients like:

omega-3 fats that support brain and heart health.
high-quality protein, which means that tuna provides all nine essential amino acids (building blocks of protein) that your body needs.
key vitamins and minerals like selenium, vitamin A, B vitamins, vitamin D, selenium, phosphorus and iron.

Curried Tuna Salad With Greek Yogurt (10 Minutes!)

Tuna salad ingredients

This tuna salad is so tasty and easy to make that it makes me nostalgic for my university days when I’d often subsist on tuna sandwiches. In all honesty, I was attempting to upgrade the nutritional options in my diet while utilizing leftover vegetables in my refrigerator. And so, I and some of my Desi class buddies sought creative ways to spice up a can of tuna.

A collection of food ingredients, like canned fish, cilantro, celery, spring onion and spices displayed on a wooden board.

It’s amazing how much protein a basic lunch like this can offer with just a few tweaks!

To make this salad more flavourful, I’ve added an Indian twist — dressing it with curry powder, which I think adds a subtle spicy note — balanced beautifully with the yogurt. What’s more, the specific vegetables and herbs add texture and freshness to every bite, while the canned tuna provides convenience and ample protein to make this healthy tuna salad a filling option.

Here’s what you need to make this Tuna Salad with Greek yogurt:

Can of tuna
Celery
Spring onion
Jalapeno
Cilantro
Curry powder
Salt and pepper
Greek yogurt

Follow these simple steps to whip up this cold tuna salad!

Four long strips of celery on a chopping board. — Step 1 (Preparing the celery): Cut the celery into quarters using a paring knife – it’s the perfect tool for this step.

Chopped celery strips and small chunks next to a knife on a checkerboard style chopping board. — Step 1 (Preparing the celery): Cut the celery into quarters using a paring knife – it’s the perfect tool for this step.

Food safe storage

The safe storage of canned fish, such as tuna, is important. Ensure your cans of tuna are kept in an area that remains cool and dry – away from direct sunlight. Doing so will help to prevent corrosion, allowing you to enjoy them for longer periods of time.

How do you store tuna salad in the fridge?

Once you’ve mixed up your tuna salad, transfer it to a Tupperware or airtight container and store it in the fridge for up to three days. It tastes even better the next day!

Tortilla scoop chips filled with mashed fish surrounded by greens and a bowl of mashed fish.

Can you freeze tuna salad?

I wouldn’t recommend freezing this tuna salad with Greek yogurt because it can become watery when thawed. Instead, you may want to prepare the tuna mixture as usual and freeze it in an airtight container. Then, when you’re ready to enjoy it, thaw the tuna mixture overnight in the fridge and stir in the Greek yogurt just before serving. That way, the tuna salad will remain fresh, creamy and delicious!

Enticing serving suggestions

If you’re looking for canned tuna lunch ideas, then this keto tuna salad with Greek yogurt is perfect for enjoying as a light meal. Below, you’ll find a bunch of meal and snack suggestions:

Spoon the salad into corn chip scoops for a fun and delicious snack or appetizer. I particularly relish it with homemade gluten free crackers
Serve in pita bread with lettuce, tomato, and cucumber
Spread on roti, paratha or toast
Layer a bed of greens with a generous dollop of tuna salad
Stuff into an avocado half for a delicious low-carb snack
Toss with cooked basmati rice or Quinoa, diced tomatoes and fermented vegetables for a tasty lunch bowl

I hope this tuna salad with Greek yogurt inspires you to try this nutritious spin.

A plate with tortilla scoop chips filled with mashed fish surrounded by greens and a bowl of mashed fish.

What are your favourite ways to use a can of tuna?

Tortilla scoop chips filled with mashed fish surrounded by greens and a bowl of mashed fish styled with flowers and a printed napkin.

If you try this tuna salad recipe, I would love to hear from you! Leave a comment, rate it, or share a photo and hashtag with #desiliciousrd on Instagram, Facebook and Twitter! I can’t wait to see your photos.