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Get ready to elevate your tuna game with this Curried Tuna Salad! It’s a tantalizing blend of tender tuna, crisp veggies, and a bold kick of curry spice. Plus, with Greek Yogurt standing in for mayo, it’s a lighter twist that doesn’t skimp on flavour. Done in just 10 minutes!
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.
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!
Bountiful 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.
Tuna salad ingredients
It’s 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.
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.
Gather the following:
- 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!
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.
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! I wouldn’t recommend freezing this because it becomes watery when thawed.
What are your favourite ways to use a can of tuna?
If you try this recipe, I would love to hear from you! Leave a comment, rate it, or share a photo and hashtag with #desiliciousrd on Instagram. I can’t wait to see your creations!
Get the Recipe:
Currylicious Tuna Salad Without Mayo (10 Minutes!)
Video
Ingredients
- 1 celery, diced into very small chunks
- ½ spring onion, finely chopped
- ½ jalapeno, deseeded and finely chopped
- ¼ cup cilantro, leaves only, finely chopped
- 1 can tuna, Albacore, white tuna in water (170 grams), well drained
- ¼ cup Greek yogurt, zero fat
- 1 tsp curry powder
- ¼ tsp salt, sea salt
- ½ tsp black pepper, coarse
Instructions
- Add drained tuna to a medium-sized bowl and use a fork to mash it into very small flakes.
- Combine chopped celery, spring onion, jalapeno and cilantro with the tuna, and mix well.
- Stir in Greek yogurt, curry powder and season with salt and pepper. Take your time to mix everything until everything is well combined.
Notes
Servings 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. Here are a bunch of meal and snack suggestions you may want to try:- Spoon the salad into corn chip scoops for a fun and delicious snack or appetizer.
- Serve in a 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
- Spread on wholegrain crackers
- Toss with cooked basmati rice, diced tomatoes and fermented vegetables for a tasty lunch bowl.
Nutrition Information:
Keep in mind that the nutritional values provided are approximations and suggestions, and might fluctuate depending on ingredient variations, portion sizes, and recipe adjustments. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It’s perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.
* Percent Daily Values are based on a 2000 calorie diet.
