About This Recipe
Meet your new go-to lunch: creamy, no-mayo Mediterranean tuna salad made with Greek yogurt and tahini, tucked into warm whole-wheat pitas with crisp cucumber and juicy tomatoes. It’s high protein, big on flavor, and comes together in just 10 minutes—perfect for busy weekdays and meal prep.
Ingredients
- 1 can (5 oz/142 g) tuna in water, drained
- 1/3 cup nonfat Greek yogurt (or 2% for extra creaminess)
- 1 tbsp tahini
- 1 tbsp fresh lemon juice
- 1 small garlic clove, finely grated
- 1/2 cup diced cucumber
- 1/2 cup halved cherry tomatoes
- 2 tbsp minced red onion
- 1 tbsp chopped parsley or dill
- 1 tsp Dijon mustard (optional)
- Sea salt and black pepper, to taste
- 2 small whole-wheat pitas, warmed
- Optional toppings: sesame seeds, chili flakes, extra herbs
Instructions
- Make the dressing: In a medium bowl whisk together Greek yogurt, tahini, lemon juice, grated garlic, Dijon (if using), and a pinch of salt and pepper.
- Fold in the tuna, cucumber, tomatoes, red onion, and parsley or dill until evenly coated. Taste and adjust lemon, salt, and pepper.
- Warm the pitas (skillet or toaster), cut in half, and gently open the pockets.
- Stuff each pita half with the tuna salad. Top with sesame seeds or chili flakes if you like. Serve right away or chill for later.
healthy Focus
- No mayo: Greek yogurt adds creaminess plus extra protein and probiotics.
- Smart fats: Tahini provides heart-healthy unsaturated fats and nutty flavor.
- Whole grains + fiber: Whole-wheat pitas and veggies support fullness and steady energy.
- Lean protein + omega-3s: Tuna delivers high-quality protein and beneficial fats.
- Low added sugar and minimal processed ingredients for a balanced, everyday lunch.
Nutrition Facts (per serving)
- Calories: 290
- Protein: 25g
- Fat: 6g
- Carbs: 35g
- Fiber: 6g
- Net Carbs: 29g
Tips & Variations
- Make it dairy-free: Swap Greek yogurt for 3 tbsp hummus and an extra squeeze of lemon.
- Gluten-free option: Use gluten-free pitas or serve in lettuce wraps.
- Add briny bites: Stir in chopped olives or capers for a classic Mediterranean twist.
- Meal prep: Mix the salad up to 2 days ahead; stuff pitas just before eating to keep them crisp.
- Switch the protein: Try canned salmon or mashed chickpeas for variety.
- Boost the veg: Add baby spinach, grated carrot, or sliced peppers for extra crunch.