Tuna Salad

Tuna Salad

**Warning: The following post may contain content not suitable for those with a weak stomach..

When I was a kid, my parents were very strict about dinner rules.

1.     Everyone had to eat together at the dining room table.

2.     You always had to have one green and one yellow item on your plate (their way to incorporate more veggies into our diet).

3.     You had to try EVERYTHING.

I remember one night my older brother was refusing to try the potato salad. (I refer back to rule #3.) In the end—he didn’t win. Actually, come to think of it—none of us won because as soon as he swallowed the tiny bite he took, his projectile vomit spewed across the dinner table. Suffice it to say, ever since that night neither my brother nor I can even look at mayonnaise without cringing.

We recently made all sorts of emulsions in school.

Hollandaise, vinaigrettes, and yup, you guessed it—mayonnaise! I did my due diligence and not only made it, but much to my dismay, tasted it as well.

Didn’t change my mind.

Twenty-five years later it still makes me gag.

So why am I telling you this gross story on my cooking blog? Because mayonnaise is America’s condiment. It’s ON and IN everything. Potato salad, tuna salad, chicken salad, coleslaw…

Newsflash: mayonnaise is not very healthy!

Tuna is good for you! So why do we insist on fattening it up with mayonnaise?

Of course, you know I found the perfect substitute—Greek yogurt!!

This tuna salad recipe is so good you won’t even miss the mayonnaise. The Greek yogurt gives it the creaminess of a regular tuna salad with the added benefit of a ton more protein (which, as we’ve learned, helps keep you full longer) and contains a lot less fat.

Yields: 1 2/3 cups

Total Time: 5 minutes


1, 12 oz can tuna, in water

½ cup nonfat Greek yogurt

2 tbsp mustard

1 celery stalk, diced

1 pickle, diced

½ tsp pepper

Mix all ingredients together. Spread on sandwich bread or just eat right out of the bowl!

The Cook’s 2 Cents:

·      Make sure the canned tuna is in water and not oil. The oil is not only fattening, but it gives it an off taste.

·      I recently looked at the sugar content of full fat vs nonfat Greek yogurt because I heard that the fat just gets replaced with sugar. Not true! If you check the labels, most brands have the exact same sugar content!

Nutrition Facts:

Serving size: 1/3 cup

Servings Per Recipe: 5

Calories: 77     Fat: 1g             Carbs: 1g         Protein: 15g    Sodium: 349mg          Fiber: <1g        Sugar: 1g