Tuna is a cheap and cheerful sandwich filling that is both tasty and healthy, making for a satisfying lunchtime snack.
But tuna alone can be quite dry so it is typically paired with mayonnaise to give it some much needed moisture and a slightly creamy taste. While the two ingredients do make a winning combination, there is an alternative ingredient to mayo that is much tastier and lower in calories. According to food experts, using Greek yoghurt in place of mayonnaise is a better option as it not only contains less calories and fat, it is higher in protein and lends the dish a lovely creamy and tangy texture that perfectly complements the tuna. As Greek yoghurt is lovely and thick, you still get that deliciously rich, smooth and creamy texture that mayonnaise brings, but with a slight tanginess that makes the overall dish much tastier.
Experts at Tasting Table explain: “Greek yogurt works well in tuna salad because it’s as creamy as mayonnaise and also has a slightly tangy flavor profile.
“As an added bonus, it’s full of probiotics, so it’s a nutritious option, and if you’re counting calories, it’s a lighter alternative to mayonnaise that tastes just as good.”
All you need to create a creamy tuna salad sandwich is a tin of tuna and around two tablespoons of Greek yogurt. Simply mix the ingredients together in a bowl and once combined, spread it across a piece of bread to make your sandwich.
For a richer and creamier taste, experts recommend using full fat yoghurt instead of a non-fat option, but it’s a matter of preference.
And if you want to enhance the flavour further, you can experiment with adding in a few extra ingredients like salt and pepper, a squeeze of lemon juice, mustard or a dash of extra virgin olive oil to help retain the richness of mayonnaise.
Dietician and recipe creator Alex Aldeborgh, from Daisy Beet, said: “Traditional tuna salad is made with mayonnaise. As a Registered Dietitian, I make it more nutrient-dense by using protein-packed Greek yogurt instead, which has significantly less fat and calories than mayonnaise.
She added: “Choose tuna packed in water for this recipe (instead of tuna packed in oil), since you’ll be mixing it with other ingredients. I like to use white albacore tuna because it has a mild flavour and large pieces of fish.
“Use any fat content of yogurt you like, but my preference is 5% full fat or 2% reduced fat for this recipe. A bit of fat in the Greek yogurt makes it richer, creamier, and less tangy than non-fat.”
