Chef Steve Norton shows us how to make a protein-rich, Mediterranean-inspired tuna salad that is creamy without using mayonnaise and packed with fresh vegetables, herbs, and heart-healthy ingredients. This Mediterranean Tuna Salad is a simple, satisfying meal that supports a healthy lifestyle while delivering fresh Mediterranean flavors in every bite.
Ingredients (4 Servings)
- 2 cans (5 oz each) tuna packed in water, drained
- ½ cup plain Greek yogurt (2% or nonfat) (optional: Lactose Free Greek Yogurt)
- 1 tablespoon fresh lemon juice
- 1 teaspoon Dijon mustard
- ¼ cup celery, finely diced
- 1/4 cup shredded carrots
- ¼ cup red bell pepper, diced
- 2 tablespoons red onion, finely minced
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon Herbs of Provence
- 2 tablespoons chopped Kalamata olives
- 1 tablespoon capers (optional)
- Salt and freshly ground black pepper to taste
Instructions
- In a medium mixing bowl, whisk together the Greek yogurt, lemon juice, and Dijon mustard until smooth.
- Add the tuna and gently break it apart with a fork.
- Fold in the celery, cucumber, red bell pepper, red onion, parsley, herbs of Provence, olives, and capers.
- Season with salt and black pepper to taste.
- Refrigerate for 15–30 minutes before serving to allow the flavors to meld.
Serving Suggestions
- Serve over a bed of mixed greens.
- Stuff into a whole-grain pita pocket.
- Spoon onto cucumber rounds or bell pepper halves for a low-carb option.
- Pair with whole-grain crackers.
- Use as a filling for lettuce wraps.
Chef Steve's Mediterranean Upgrade
For additional flavor and nutrition, add:
- 1 tablespoon crumbled feta cheese
- 1 tablespoon extra-virgin olive oil
- A pinch of dried oregano
- ½ cup halved cherry tomatoes
Nutrition Highlights (Approximate Per Serving)
- Calories: 160–180
- Protein: 24–28g
- Carbohydrates: 4–6g
- Fiber: 1–2g
