Boost your tuna with this fast and delicious Curried Tuna Salad, made utilizing Greek Yogurt as a substitute of mayonnaise. This lightened-up nourishing recipe is filled 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 recipe that’s the right mixture of well being and deliciousness — concerns I’m dedicated to as a registered dietitian. I notably love that this no mayo tuna salad is diabetes-friendly, coronary heart wholesome, and excessive in protein. And with each chunk, you’ll be tantalized by its flavour.
If you happen to’re on the lookout for extra nutritious salads, I invite you to pattern my Creamy Avocado Corn Salad, Air Fryer Eggplant and Chickpeas Salad or Kale Mediterranean Salad. You received’t be dissatisfied!
Diabetes weight loss program recommendation
Incorporating tuna into your weight loss program is a good way to get protein and maximize vitamin. Its low-carb content material makes it very best as a snack or meal possibility. Nevertheless, tuna will be excessive in sodium, so make sure to go for tuna canned in water fairly than oil or these with added salt.
Advantages of canned tuna
On condition that canned tuna is among the most inexpensive kinds of fish, it’s no shock that many people depend on it as a staple of their diets. Plus, tuna incorporates a formidable checklist of vitamins like:
- omega-3 fat that help mind and coronary heart well being.
- high-quality protein, which implies that tuna offers all 9 important amino acids (constructing blocks of protein) that your physique wants.
- key nutritional vitamins and minerals like selenium, vitamin A, B nutritional vitamins, vitamin D, selenium, phosphorus and iron.
Tuna salad substances
This tuna salad is so tasty and straightforward to make that it makes me nostalgic for my college days after I’d usually subsist on tuna sandwiches. In all honesty, I used to be trying to improve the dietary choices in my weight loss program whereas using leftover greens in my fridge. And so, I and a few of my Desi class buddies sought artistic methods to boost a can of tuna.
It’s wonderful how a lot protein a primary lunch like this may supply with only a few tweaks!
To make this salad extra flavourful, I’ve added an Indian twist — dressing it with curry powder, which I feel provides a delicate spicy be aware — balanced superbly with the yogurt. What’s extra, the precise greens and herbs add texture and freshness to each chunk, whereas the canned tuna offers comfort and ample protein to make this wholesome tuna salad a filling possibility.
Right here’s what you might want to make this Tuna Salad with Greek yogurt:
- Can of tuna
- Celery
- Spring onion
- Jalapeno
- Cilantro
- Curry powder
- Salt and pepper
- Greek yogurt
Comply with these easy steps to whip up this chilly tuna salad!
Meals secure storage
The secure storage of canned fish, similar to tuna, is vital. Guarantee your cans of tuna are saved in an space that is still cool and dry – away from direct daylight. Doing so will assist to stop corrosion, permitting you to take pleasure in them for longer intervals of time.
How do you retailer tuna salad within the fridge?
When you’ve blended up your tuna salad, switch it to a Tupperware or hermetic container and retailer it within the fridge for as much as three days. It tastes even higher the following day!
Are you able to freeze tuna salad?
I wouldn’t suggest freezing this tuna salad with Greek yogurt as a result of it might change into watery when thawed. As a substitute, you might wish to put together the tuna combination as traditional and freeze it in an hermetic container. Then, whenever you’re able to take pleasure in it, thaw the tuna combination in a single day within the fridge and stir within the Greek yogurt simply earlier than serving. That means, the tuna salad will stay recent, creamy and scrumptious!
Engaging serving ideas
If you happen to’re on the lookout for canned tuna lunch concepts, then this keto tuna salad with Greek yogurt is ideal for having fun with as a lightweight meal. Under, you’ll discover a bunch of meal and snack ideas:
- Spoon the salad into corn chip scoops for a enjoyable and scrumptious snack or appetizer. I notably relish it with home made gluten free crackers
- Serve in pita bread with lettuce, tomato, and cucumber
- Unfold on roti, paratha or toast
- Layer a mattress of greens with a beneficiant dollop of tuna salad
- Stuff into an avocado half for a scrumptious 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 conjures up you to do this nutritious spin.
What are your favorite methods to make use of a can of tuna?
If you happen to do this tuna salad recipe, I’d love to listen to from you! Go away a remark, charge it, or share a photograph and hashtag with #desiliciousrd on Instagram, Fb and Twitter! I can’t wait to see your pictures.
Get the Recipe:
Curried Tuna Salad with Greek Yogurt (10 minutes!)
Boost your tuna with this fast and delicious Curried Tuna Salad, made utilizing Greek Yogurt as a substitute of mayonnaise. This lightened-up nourishing recipe is filled with protein and a kick of flavour from curry powder and cilantro. Crunchy celery, jalapeno and spring onion add texture and an abundance of freshness. This recipe is the right mixture of well being and deliciousness – it is diabetes-friendly, coronary heart wholesome, and positive to tantalize your style buds!
- 1 celery, diced into very small chunks
- ½ spring onion, finely chopped
- ½ jalapeno, deseeded and finely chopped
- ¼ cup cilantro, leaves solely, finely chopped
- 1 can tuna, Albacore, white tuna in water (170 grams), effectively drained
- ¼ cup Greek yogurt, zero fats
- 1 tsp curry powder
- ¼ tsp salt, sea salt
- ½ tsp black pepper, coarse
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Add drained tuna to a medium-sized bowl and use a fork to mash it into very small flakes.
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Mix chopped celery, spring onion, jalapeno and cilantro with the tuna, and blend effectively.
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Stir in Greek yogurt, curry powder and season with salt and pepper. Take your time to combine all the things till all the things is effectively mixed.
Servings ideas
If you happen to’re on the lookout for canned tuna lunch concepts, then this keto tuna salad with Greek yogurt is ideal for having fun with as a lightweight meal. Listed here are a bunch of meal and snack ideas you might wish to attempt:
- Spoon the salad into corn chip scoops for a enjoyable and scrumptious snack or appetizer.
- Serve in a pita bread with lettuce, tomato, and cucumber
- Unfold on roti, paratha or toast
- Layer a mattress of greens with a beneficiant dollop of tuna salad
- Stuff into an avocado half for a scrumptious low-carb snack
- Unfold on wholegrain crackers
- Toss with cooked basmati rice, diced tomatoes and fermented greens for a tasty lunch bowl.
Diet Info:
Energy: 103kcal (5%)Carbohydrates: 3g (1%)Protein: 19g (38%)Fats: 1g (2%)Saturated Fats: 0.2g (1%)Polyunsaturated Fats: 0.3gMonounsaturated Fats: 0.2gLdl cholesterol: 31mg (10%)Sodium: 506mg (21%)Potassium: 293mg (8%)Fiber: 1g (4%)Sugar: 2g (2%)Vitamin A: 353IU (7%)Vitamin C: 6mg (7%)Calcium: 72mg (7%)Iron: 2mg (11%)
Remember the fact that the dietary values supplied are approximations and ideas. This vitamin info desk can’t account on your particular person wants. Your physique — together with your starvation and satiety cues — change day by day. It’s completely nice to eat kind of on completely different days. As a substitute of letting meals guilt take over, take into account aware consuming.
* P.c Every day Values are primarily based on a 2000 calorie weight loss program.
