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Italian Tuna Salad

This vibrant Italian Tuna Salad is one of the best things you can do with canned tuna. Easy, healthy recipe with Greek yogurt. No mayo needed!

Prep Time
25 mins
Total Time
25 mins
Servings: 6 servings
Calories: 199 kcal
Course: Salad
Cuisine: Italian

Ingredients

  • ⅓ cup finely chopped dry-packed sun-dried tomatoes or oil-packed sun-dried tomatoes*
  • 1 15-ounce can cannellini beans rinsed and drained, divided
  • ½ cup non-fat plain Greek yogurt
  • 2 tablespoons extra virgin olive oil
  • zest and juice of 1 small lemon about ¾ teaspoon zest and 3 tablespoons juice
  • 1 teaspoon kosher salt
  • ½ teaspoon ground black pepper
  • ¼ teaspoon onion powder
  • 12 ounces (dry weight) canned wild caught solid pack tuna in water
  • 3 stalks celery finely diced
  • 3 tablespoons capers rinsed and drained
  • 2 tablespoons finely chopped fresh parsley
  • English muffins or whole grain bread optional for serving
  • greens such as spinach, arugula, or chopped romaine (optional for serving)

Instructions

    Cup of Yum
  1. Place the dry-packed sun-dried tomatoes in a small bowl and cover with hot water. Set aside to reconstitute while you prepare the rest of the salad.
  2. To a food processor fitted with a steel blade, add 3/4 cup of the beans and the Greek yogurt. Blend until the beans start to become broken up and combined with the yogurt, stopping to scrape down the bowl as needed. Add the olive oil, lemon zest and juice, salt, pepper, and onion powder. Process until smooth, scraping down the bowl once or twice as needed.
  3. In a large mixing bowl, flake the tuna, leaving it fairly chunky. Add the celery, capers, parsley, and remaining beans.
  4. Drain the sun-dried tomatoes and pat dry. Add them to the bowl with the tuna mixture.
  5. Pour the Greek yogurt dressing over the top. With a spatula, gently stir to combine. Switch to a fork, continuing to stir and using the fork to break apart any clumps of ingredients that are sticking together, until the ingredients are evenly distributed.
  6. Serve however you like: open face on toasted English muffins or toasted bread topped with arugula (our favorite), on whole grain bread with arugula or spinach as a sandwich, over a bed of greens, or however you like.

Notes

  • *If using oil-packed sun-dried tomatoes, there’s no need to cover them with hot water. Simply dice them, pat away excess oil, then add them to the recipe as directed
  • TO STORE: Refrigerate tuna salad in an airtight storage container for up to 4 days.
  • TO FREEZE: While you can freeze tuna salad in a pinch, it's not ideal; the dressing may make it watery once thawed and the vegetables will lose some crunch, so you might want to drain it before serving. Freeze leftovers in an airtight freezer-safe storage container for up to 3 months. Let thaw overnight in the refrigerator before serving.

Nutrition Information

Serving 1(of 6) Calories 199kcal (10%) Carbohydrates 20g (7%) Protein 19g (38%) Fat 6g (9%) Saturated Fat 1g (5%) Cholesterol 21mg (7%) Potassium 664mg (19%) Fiber 4g (16%) Sugar 3g (6%) Vitamin A 207IU (4%) Vitamin C 5mg (6%) Calcium 88mg (9%) Iron 4mg (22%)

Nutrition Facts

Serving: 6servings

Amount Per Serving

Calories 199

% Daily Value*

Serving 1(of 6)
Calories 199kcal 10%
Carbohydrates 20g 7%
Protein 19g 38%
Fat 6g 9%
Saturated Fat 1g 5%
Cholesterol 21mg 7%
Potassium 664mg 14%
Fiber 4g 16%
Sugar 3g 6%
Vitamin A 207IU 4%
Vitamin C 5mg 6%
Calcium 88mg 9%
Iron 4mg 22%

* Percent Daily Values are based on a 2,000 calorie diet.