I spend a lot of time with my clients helping them plan delicious and easy ways to build balanced meals to support their metabolism, hormone balance, and weight loss. This Healthy Tuna Salad Recipe with Chickpeas & Yogurt Ranch Dressing proves that meals CAN be easy, delicious, quick, AND healthy all in one!

A New Tuna Salad Recipe without Mayo

With my clients, I focus on the importance of getting 30 grams of protein in every meal. Protein is the most satiating macronutrient (which include proteins, fats, and carbohydrates). This means that a meal with enough protein will keep you feeling full and able to make it to your next meal without feeling excessively hungry.

Tuna, like all fish, is packed with satiating protein and essential vitamins and minerals. Canned tuna makes an especially convenient and healthy lunch with only 110 calories and 26g of protein per can. Swapping mayo for Greek yogurt also bumps up the protein even more for a total of 30 grams per serving! I love making no mayo tuna salad with Greek yogurt. Here are a few reasons why!

Greek yogurt has more protein than traditional yogurt. Per 3/4 cup serving, regular yogurt provides 7 grams of protein, while Greek yogurt provides 19 grams of protein.
Greek yogurt is nutrient dense loaded with important micronutrients nutrients like vitamin B12, calcium, and selenium.
Greek yogurt is free of the inflammatory highly processed industrial seed oils found in most mayo. (Learn why industrial seed oils are making us sick.)

Best of all, this Healthy tuna salad with Greek yogurt is so quick and easy! Canned tuna makes this super convenient, however for even more of a shortcut, skip the parsley and lemon zest and/or use Green Goddess seasoning from Trader Joe’s. Alternatively, try swapping cooked red lentil pasta for chickpeas for an equally delicious no mayo tuna salad (see below).

Healthy Tuna Salad Recipe with High Protein Pasta

Healthy Tuna Salad Recipe with Red Lentil Pasta

Red lentil pasta is my go-to high protein pasta option and tastes great in this Healthy tuna salad with avocado. Just one serving (2oz of dry pasta), provides a whopping 14 grams of protein and 6 grams of fiber! Comparatively, wheat-based pasta, whether whole wheat or refined, has only 6-7g protein per serving. Lentils are also naturally gluten free and an excellent source of nutrients including folate, B vitamins, manganese, copper, and zinc.

My clients often ask, “should I buy organic?” Lentils are one of a few foods I DO recommend buying organic if possible, since conventionally grown lentils are typically highly sprayed with glyphosate pesticide. Organic red lentil pasta options include Trader Joe’s brand, Brad’s Organic and many brands sold at a variety of stores.

Check out my other red lentil pasta recipes:

I teach all of my clients about eating enough Protein, Fat & Fiber (PFF). This approach to eating is foundational for anyone, but it really shines for those looking to overcome weight loss resistance & hormonal imbalances. So, wondering how much Protein, Fat & Fiber should you eat? This Healthy Tuna Salad with Greek Yogurt is the prefect PFF balance with 30g protein, 25g fat, and 10g fiber per serving. Interested in learning more? Check out my free Protein, Fat & Fiber Guide!

Find more of my healthy and easy meal recipes here!
Follow me on Instagram @wonderfullymade.rd where you can find tons of tips for healthy eating to heal your metabolism!