If you’re looking for a protein-packed, easy-to-make meal, this Mediterranean Tuna Salad with Greek Yogurt is exactly what you need! This version skips the mayo in favor of creamy Greek yogurt, which adds a delicious tang while keeping things light and packed with protein.
How this recipe came to be
During a hectic planting season (is there any other kind?), I found myself staring into the fridge, willing the kitchen gods to show me the way to a quick and healthy cold lunch to take to work. I had tuna but craved something fresher and lighter than the mayo based version of tuna salad I grew up with.
Spotting Greek yogurt, olives, feta, and a half-used cucumber, inspiration struck. A little mixing, a squeeze of lemon, a dash of seasoning, and this Mediterranean Tuna Salad was born!
Why you'll love this recipe
It's high in protein: Thanks to the combination of tuna and Greek yogurt, you get a whopping 25 grams of protein per serving.
Made with pantry staples: Most of the ingredients—like canned tuna, olives, and roasted red peppers—are probably already in your kitchen and will save you a trip to the store.
Quick and Easy: Just chop, mix, and chill. That’s it!
Full of flavors: Think feta cheese, kalamata olives, and fresh dill all coming together for the perfect bite.
Some of you will be excited to see this recipe is gluten-free, too!
Can't get enough tuna? Try my tuna salad with eggs.
Ingredients
We have most of these ingredients in our pantry or fridge on the regular.
- canned tuna – I used albacoare tuna packed in water. It provides lean protein and a mild flavor that pairs well with Mediterranean ingredients. If you have lots of tuna, try this tuna pasta bake.
- nonfat Greek yogurt – Adds creaminess without the excess fat of mayo while boosting protein content.
- lemon juice – Brightens up the dish with acidity and freshness.
- feta cheese – Adds a creamy, salty richness to the salad.
- kalamata olives – Hello, Mediterranean vibes! These bring a briny, tangy bite to our tuna salad
- red onion– I'll admit it - I'm an onion lover. I find this adds a sharp, slightly sweet crunch to contrast the creamy elements.
- red peppers – Contributes sweetness and smokiness for a depth of flavor.
- English cucumber – This variety of cucumber is wrapped in plastic at the grocery store and has fewer seeds. You can also use a traditional cucumber to add a crisp, refreshing crunch to balance the rich ingredients.
- fresh dill – Provides a fresh, slightly tangy herbal note. Since I got my Aerogarden for Christmas, I always have fresh herbs on hand, but you can 100% use dried dill weed in its place.
Hey - if you love how these flavors sound, be sure to take a peek at my Mediterranean Chicken Salad Wraps, too.
Substitutions
- Olive swap: If you’re not a fan of kalamata olives, try capers for a different salty bite.
- Watching your sodium? Use reduced-sodium feta or skip the cheese altogether for a lighter version.
- No dill? You can also use other fresh herbs like parsley or basil instead. Or go with dried dill out of your pantry spice cabinet.
🥣 How to make Mediterranean Tuna Salad with Greek Yogurt
- Step 1: Combine all ingredients in a bowl and mix well.
- Step 2: Cover and refrigerate for at least one hour to let the flavors meld.
- Step 3: Top with additional chopped dill and a sprinkle of feta cheese before serving. This is optional, but super tasty!
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Variations
- Extra Protein: Add a handful of chickpeas for more fiber and protein.
- Tips: Extra crunch? Try chopped bell peppers or celery.
- Make it heartier – Add quinoa, chickpeas, or white beans for extra fiber.
- Spicy kick? Toss in diced jalapeños or a pinch of red pepper flakes.
Top Tip
Making this as a field meal? Be sure to add a cooler pack to your lunch box.
🍽 Serving Suggestions
This tuna salad is incredibly versatile! Here are a few delicious ways to enjoy it:
- As a sandwich – Pile it onto whole-grain bread or a toasted pita.
- In a wrap – Roll it up in a whole wheat tortilla or a lettuce wrap for an easy grab-and-go meal. Or, serve with air fryer pita chips.
- Over greens – Serve it on a bed of arugula, spinach, or mixed greens for a refreshing salad.
- With crackers or cucumber slices – For a low-carb, high-protein snack.
Meal Prep & Storage Tips
This tuna salad keeps well in the fridge for up to 3 days in an airtight container.
If meal-prepping, store portions separately and assemble fresh for best texture and taste.
If you tried my Mediterranean tuna salad with Greek yogurt or any other recipe on my website, please leave a 🌟 star rating and let me know how it went in the comments. I'd love to hear from you!
Related
Looking for other recipes like this? Try these:
Pairing
These are my favorite dishes to serve with tuna salad:
Recipe
Mediterranean Tuna Salad with Greek Yogurt
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I'll email it to you, so you can come back to it later!
Ingredients
- 5 ounces albacore tuna packed in water DRAINED (some brands have 4.5 ounce cans - either is fine)
- ½ cup nonfat Greek yogurt
- ¼ teaspoon granulated garlic aka garlic powder
- ¼ teaspoon salt
- ⅛ teaspoon ground black pepper
- 1 Tablespoon lemon juice
- 2 Tablespoons crumbled feta cheese plus more for topping
- 2 Tablespoons kalamata olives roughly chopped
- 2 Tablespoons red onion diced
- ¼ cup roasted red peppers chopped
- ⅓ cup English cucumber chopped
- 1 Tablespoon fresh dill chopped, plus more for garnish
Instructions
- Combine all ingredients in a bowl and mix well.
- Cover and refrigerate for at least one hour to let the flavors meld.
- Top with additional chopped dill and a sprinkle of feta cheese before serving.
Notes
- As a sandwich – Pile it onto whole-grain bread or a toasted pita.
- In a wrap – Roll it up in a whole wheat tortilla or a lettuce wrap for an easy grab-and-go meal. Or, serve with air fryer pita chips.
- Over greens – Serve it on a bed of arugula, spinach, or mixed greens for a refreshing salad.
- With crackers or fresh vegetables slices – For a low-carb, high-protein snack.
Nutrition
This Farm Girl Cooks is not a dietician or nutritionist, and any nutritional information shared is an estimate. Calories and other nutritional values vary depending on which brands were used.
