Spice up your tuna with this quick and scrumptious Curried Tuna Salad, made using Greek Yogurt instead of mayonnaise. This lightened-up nourishing recipe is packed 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 bowl of mashed fish with chopped greens topped with a few cilantro leaves.
Greek yogurt in this tuna salad provides creaminess and a healthy dose of probiotics.

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. And with every bite, you’ll be tantalized by its flavour.

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!

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.

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

This tuna salad is 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.

A collection of food ingredients, like canned fish, cilantro, celery, spring onion and spices displayed on a wooden board.

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.

Here’s what you need to make this Tuna Salad with Greek yogurt:

  • 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!

Food safe storage

The safe storage of canned fish, such as tuna, is important. Ensure your cans of tuna are kept in an area that remains cool and dry – away from direct sunlight. Doing so will help to prevent corrosion, allowing you to enjoy them for longer periods of time.

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!

Tortilla scoop chips filled with mashed fish surrounded by greens and a bowl of mashed fish.

Can you freeze tuna salad?

I wouldn’t recommend freezing this tuna salad with Greek yogurt because it can become watery when thawed. Instead, you may want to prepare the tuna mixture as usual and freeze it in an airtight container. Then, when you’re ready to enjoy it, thaw the tuna mixture overnight in the fridge and stir in the Greek yogurt just before serving. That way, the tuna salad will remain fresh, creamy and delicious!

Enticing serving 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. Below, you’ll find a bunch of meal and snack suggestions:

  • Spoon the salad into corn chip scoops for a fun and delicious snack or appetizer. I particularly relish it with homemade gluten free crackers
  • Serve in 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
  • 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 inspires you to try this nutritious spin.

A plate with tortilla scoop chips filled with mashed fish surrounded by greens and a bowl of mashed fish.

What are your favourite ways to use a can of tuna?

Tortilla scoop chips filled with mashed fish surrounded by greens and a bowl of mashed fish styled with flowers and a printed napkin.

If you try this tuna salad recipe, I would love to hear from you! Leave a comment, rate it, or share a photo and hashtag with #desiliciousrd on Instagram, Facebook and Twitter! I can’t wait to see your photos.

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A bowl of mashed fish with chopped greens topped with a few cilantro leaves.
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Get the Recipe:

Curried Tuna Salad with Greek Yogurt (10 minutes!)

Prep Time: 10 mins
Total Time: 10 mins
Yield: 2 servings
Spice up your tuna with this quick and scrumptious Curried Tuna Salad, made using Greek Yogurt instead of mayonnaise. This lightened-up nourishing recipe is packed 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 perfect combination of health and deliciousness – it's diabetes-friendly, heart healthy, and sure to tantalize your taste buds!

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:

Calories: 103kcal (5%)Carbohydrates: 3g (1%)Protein: 19g (38%)Fat: 1g (2%)Saturated Fat: 0.2g (1%)Polyunsaturated Fat: 0.3gMonounsaturated Fat: 0.2gCholesterol: 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%)

Keep in mind that the nutritional values provided are approximations and suggestions. 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.

Cuisine: Indian
Author: Shahzadi Devje
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