Mediterranean Tuna Salad with Avocado & Greek Yogurt
A refreshing, protein-packed twist on classic tuna salad! This Mediterranean-style version uses creamy avocado and tangy Greek yogurt in place of mayo for a healthier, flavor-rich dish. Bursting with cucumbers, tomatoes, olives, red onion, herbs, and a zesty lemon dressing, it’s perfect for lunch, wraps, or a light dinner. Ready in just 15 minutes—no cooking required!
Total Time: 15 minutes
Servings: 2–3
Difficulty: Easy
Meal Type: Salad, Light Meal
Ingredients:
1 ripe avocado, peeled, pitted, and diced
1 (5 oz / ~150g) can of tuna, drained (preferably packed in olive oil or water)
1/3 cup plain Greek yogurt (full-fat or low-fat)
1/2 cup cherry tomatoes, halved
1/2 cup cucumber, diced
1/4 cup red onion, finely chopped
1/4 cup kalamata olives, sliced
2 tbsp chopped fresh parsley
1 tbsp chopped fresh dill (optional)
1–2 tbsp fresh lemon juice (to taste)
1 tbsp extra virgin olive oil
Salt and black pepper, to taste
Instructions:
Mash the avocado in a medium bowl using a fork until creamy but still slightly chunky.
Add the tuna and Greek yogurt to the mashed avocado. Stir gently to combine.
Fold in the tomatoes, cucumber, red onion, olives, parsley, and dill (if using).
Drizzle in the lemon juice and olive oil, then season with salt and pepper to taste.
Mix gently until all ingredients are well combined. Adjust seasoning or lemon juice as needed.
Serve immediately, or refrigerate for up to 2 days. Enjoy on its own, in lettuce wraps, pita pockets, or over greens.
Tips:
Choose good-quality tuna: Tuna packed in olive oil adds richness, but water-packed works great for a lighter version.
Use ripe avocado: It should be soft but not mushy—this gives the salad creaminess without needing mayo.
Chop ingredients evenly: Uniform pieces ensure balanced flavor in every bite.
Serve chilled: Let it sit in the fridge for 15–30 minutes to let the flavors meld if you have time.
Meal prep friendly: Make ahead and store in an airtight container for up to 2 days (just note that avocado may brown slightly).
Variations:
Greens Add-In:
Mix with baby spinach, arugula, or chopped romaine for a complete salad bowl.
Add Cheese:
Stir in crumbled feta or cubed halloumi for a salty, creamy twist.
Boost Protein:
Add chopped hard-boiled eggs or chickpeas for extra protein and heartiness.
Veggie Swap:
Use diced bell peppers, grated carrots, or artichoke hearts for added crunch or flavor.
Spicy Option:
Add a pinch of crushed red pepper, chopped jalapeño, or a drizzle of harissa for some heat.
Wrap It Up:
Serve in a whole wheat wrap, stuffed pita, or on toasted sourdough for a satisfying handheld meal.
Make it a Grain Bowl:
Spoon over quinoa, farro, or couscous for a Mediterranean grain bowl.
Q&A
Q: Can I make this ahead of time?
A: Yes! It’s great for meal prep. Store it in an airtight container for up to 2 days. For best results, add avocado just before serving to prevent browning.
Q: What type of tuna works best?
A: Chunk light or solid white albacore tuna (in water or olive oil) both work. Tuna in olive oil adds more flavor and richness.
Q: Can I make it dairy-free?
A: Yes! Replace Greek yogurt with a dairy-free yogurt or use extra mashed avocado with a splash of lemon juice.
Q: Is it keto or low-carb friendly?
A: Definitely. It’s naturally low in carbs and fits into most keto or low-carb diets, especially without added grains or bread.
Q: Can I use canned salmon instead of tuna?
A: Absolutely! Canned salmon makes a tasty and nutritious swap.
Nutrition Facts (Per Serving – recipe makes 2 servings)
(Approximate, will vary with brands and portions)
Calories: 310
Protein: 25g
Carbohydrates: 10g
Fiber: 5g
Sugars: 3g
Fat: 20g
Saturated Fat: 3g
Cholesterol: 35mg
Sodium: 450mg
Conclusion
This Mediterranean Tuna Salad with Avocado & Greek Yogurt is the perfect light yet satisfying dish—rich in protein, heart-healthy fats, and Mediterranean flavors. It’s fast to make, endlessly adaptable, and ideal for everything from weekday lunches to picnic wraps. With no mayo and a wholesome ingredient list, it’s a nutritious upgrade to your classic tuna salad.
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