There’s something incredibly satisfying about a cold, bright, herb-filled Mediterranean Tuna Salad With Greek Yogurt. It’s creamy without being heavy, fresh without being bland, and packed with the bold flavors that define Mediterranean lunches. If you’ve been searching for a substitute for mayo tuna salad, a tuna salad meal prep option, or easy Mediterranean diet recipes that actually taste exciting, this version delivers.
Unlike traditional tuna salad loaded with mayonnaise, this Mediterranean Tuna Salad uses Greek yogurt instead of mayo creating a lighter texture with more protein and fewer calories. Whether you’re following a Mediterranean Diet Meal Plan, exploring pescatarian recipes, or simply want an easy peasy recipe for busy weekdays, this salad fits beautifully into balanced living.
What Makes Mediterranean Tuna Salad With Greek Yogurt Special?
This isn’t just tuna mixed with yogurt.
It’s built on real Mediterranean foundations:
- Extra virgin olive oil
- Lemon juice
- Fresh dill
- Cucumber
- Red onion
- Kalamata olives
The Greek yogurt dressing adds:
- Creaminess
- Protein
- Tangy depth
- Lower fat than mayo
Searches like:
mediterranean tuna salad with greek yogurt instead of mayo
tuna salad using greek yogurt
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continue to rise because people want healthier swaps that don’t sacrifice flavor.
Ingredients You’ll Need
Base
- 2 cans tuna (in water, drained)
- ½ cup plain Greek yogurt
- 1 tbsp extra virgin olive oil
- Juice of 1 lemon
- 1 tsp Dijon mustard
- ¼ cup diced cucumber
- 2 tbsp red onion (finely chopped)
- 2 tbsp chopped fresh dill
- 2 tbsp chopped parsley
- ¼ cup halved cherry tomatoes
- 2 tbsp chopped kalamata olives
- Salt & black pepper
Optional:
- Honey (for balance)
- Grapes (for mediterranean tuna salad with greek yogurt and grapes variation)
- Hard boiled eggs
- Pickles
Step-by-Step Instructions
Step 1 – Prepare Dressing
Whisk Greek yogurt, olive oil, lemon juice, Dijon mustard, salt and pepper.
This is your mediterranean tuna salad with greek yogurt dressing.
Step 2 – Flake Tuna
Break tuna gently with fork. Do not mash.
Step 3 – Fold Ingredients
Add cucumber, herbs, onion, olives and tomatoes.
Gently fold in dressing.
Step 4 – Chill
Refrigerate 20–30 minutes to allow flavors to meld.
Calorie & Fat Comparison: Greek Yogurt vs Mayo
Traditional tuna salad (per serving):
Mayo version:
~180–220 calories from dressing
High fat
Low protein boost
Greek yogurt version:
~70–90 calories
Higher protein
Lower saturated fat
This makes it better suited for:
✔ Mediterranean diet recipes dinners
✔ Mediterranean diet meal plan
✔ Mind Diet
✔ Tuna salad meal prep
The “Tuna and Yogurt Poisonous” Myth Explained
Search queries like:
tuna and yogurt poisonous
does tuna and greek yogurt taste good
reflect confusion.
There is no scientific evidence that tuna mixed with Greek yogurt is harmful.
In fact:
✔ It’s common in Mediterranean regions
✔ Yogurt adds acidity
✔ Acid balances fish oils
The combination is safe and widely enjoyed.
Nutrition Benefits
Each serving contains:
- Lean protein
- Omega-3 fats
- Calcium
- Probiotics (if yogurt contains live cultures)
It fits into:
✔ Mediterranean lunches
✔ Pescatarian recipes
✔ Easy Mediterranean diet recipes
✔ Mind Diet
Variations
3 Ingredient Tuna Salad Recipe
Tuna + Greek yogurt + lemon juice.
Tuna Salad With Greek Yogurt and Eggs
Adds richness and protein.
Tuna Salad With Greek Yogurt and Cucumber
Ultra fresh summer version.
Tuna Salad With Greek Yogurt and Dill
More traditional Mediterranean herb focus.
Tuna Salad With Greek Yogurt and Honey
Balances acidity.
Meal Prep Strategy
Store in airtight container up to 3 days.
Best for:
✔ Wraps
✔ Lettuce cups
✔ Whole grain toast
✔ Stuffed tomatoes
Perfect tuna salad meal prep option.
FAQs
Can I substitute mayo fully?
Yes. Greek yogurt works perfectly.
Does tuna and Greek yogurt taste good?
Yes. It creates tangy creaminess.
Is this high protein?
Yes. Higher than mayo version.
Can I use flavored yogurt?
No. Always use plain.
More Recipe :
High-Protein Tuna Salad – Easy, Creamy & Low-Carb Lunch Idea
Conclusion
This Mediterranean Tuna Salad With Greek Yogurt proves that healthy swaps don’t have to feel like sacrifices. With vibrant herbs, crisp vegetables, and creamy yogurt dressing, it captures authentic Mediterranean flavor while aligning with modern nutrition goals.
Perfect for Mediterranean lunches, pescatarian recipes, and tuna salad meal prep, this dish blends tradition and smart structure beautifully.
✨ Try it this week and tag @EatTreatsRecipes on Pinterest or Instagram because comfort should always be this delicious!