5-Minute Creamy Greek Yogurt Tuna Salad (No Mayo & High Protein)

Lunchtime often falls into two categories: boring and bland, or quick and unhealthy. But this Creamy Greek Yogurt Tuna Salad is here to break that cycle. By swapping heavy mayonnaise for protein-rich Greek yogurt and pairing it with crisp, hydrating cucumber slices, you get a meal that is light, refreshing, and incredibly satisfying. This is the ultimate “power lunch” for anyone following a Keto, Low Carb, or High Protein diet.

There is a beautiful simplicity to this dish. It takes humble pantry staples—canned tuna and spices—and elevates them with fresh ingredients like crunchy red onion and fragrant cilantro. The result is a texturally diverse bowl that feels indulgent thanks to the creamy dressing, yet leaves you feeling energized rather than sluggish. Whether you are working from home and need a 5-minute fix, or meal prepping for a busy week ahead, this healthy tuna salad is a game-changer.

Why You’ll Love This Recipe

• Mayo-Free & Wholesome: We replace traditional mayonnaise with Greek yogurt, which adds a tangy flavor profile and a massive boost of probiotics and protein without the processed oils.
• Ready in 5 Minutes: No cooking required. Just chop, mix, and plate. It is faster than ordering takeout and significantly better for you.
• Volume Eating: By using cucumber slices as “chips” or a base, you can eat a large, filling portion for very few calories.
• Budget-Friendly: Canned tuna is one of the most affordable protein sources available, making this a wallet-friendly healthy meal.

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Ingredients

The Salad Base:

• Canned Tuna – 1 can (5 oz), drained well. Albacore or chunk light works, but water-packed is best for a cleaner taste.
• Greek Yogurt – 2 to 3 tablespoons. Use plain, non-fat or full-fat depending on your dietary goals. This provides the creamy binder.
• Olive Oil – 1 teaspoon. A touch of healthy fat adds richness and shine to the salad.

The Mix-Ins & Seasoning:

• Red Onion – 2 tablespoons, finely chopped. Adds a sharp, peppery crunch and beautiful color.
• Fresh Cilantro – 1 tablespoon, chopped. If you aren’t a fan of cilantro, fresh dill or parsley works beautifully as a substitute.
• Garlic Powder – 1/2 teaspoon. For that savory depth.
• Salt & Black Pepper – To taste. Freshly cracked pepper makes a big difference here.

The Vessel:

• English Cucumber – 1 large. Sliced into rounds. These act as your crunchy, hydrating crackers.

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Instructions

1. Prep the Tuna

Open the can of tuna and drain it thoroughly. You want the tuna to be relatively dry so the salad doesn’t become watery when you add the yogurt. Place the drained tuna in a medium mixing bowl and use a fork to flake it apart into bite-sized pieces.

2. Chop the Fresh Ingredients

Finely dice your red onion. You want the pieces small enough that they distribute evenly throughout the salad, giving you a little crunch in every bite. Roughly chop the fresh cilantro.

3. Mix the Dressing

Add the Greek yogurt, olive oil, garlic powder, salt, and pepper directly to the bowl with the tuna. Add the chopped onion and cilantro.

4. Combine

Mix everything together until the tuna is fully coated in the creamy yogurt dressing. Taste and adjust seasoning—add more salt if needed, or a squeeze of lemon juice if you want extra zing.

5. Prepare the Cucumber

Wash the cucumber. Slice it into rounds about 1/4 inch thick. You can leave the skin on for extra fiber and crunch (English cucumbers have thin, pleasant skin).

6. Serve

Plate the tuna salad alongside the cucumber slices. You can either pile the salad onto the cucumbers like hors d’oeuvres or dip them as you eat. Enjoy immediately!

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Tips for the Best Tuna Salad

• The Crunch Factor: If you miss the crunch of celery in traditional tuna salad, feel free to add it! Finely diced celery or even diced bell peppers make great additions.
• Make it Spicy: Want a kick? Add a pinch of cayenne pepper, red pepper flakes, or a drizzle of sriracha into the yogurt mixture.
• Meal Prep Storage: If making this for later, store the tuna salad in an airtight container in the fridge for up to 3 days. Keep the cucumber slices separate or slice them fresh right before eating to prevent them from getting soggy.
• Avocado Twist: For an even creamier, dairy-free version, you can mash half an avocado to replace the Greek yogurt. It adds healthy fats and a buttery texture.

Nutritional Benefits

This meal is a nutritional powerhouse. Canned tuna is rich in Omega-3 fatty acids, which are essential for heart and brain health. Greek yogurt provides calcium and gut-friendly probiotics. Cucumbers are 95% water, helping you stay hydrated while providing Vitamin K. It’s a low-calorie, high-nutrient meal that supports weight loss and muscle maintenance.

Whether you call it a salad, a dip, or a snack plate, this tuna and cucumber combo is proof that healthy food can be fast, delicious, and budget-friendly.