Tuna Salad

This classic tuna salad is a quick, protein-packed lunch or light dinner that’s perfect for busy Lahore days. Made with canned tuna, fresh veggies, and a creamy yogurt dressing, it’s low-cost, no-cook, and full of flavor. Serve it in sandwiches, on crackers, over greens, or stuffed in pita—ready in minutes with everyday market finds.

Tuna Salad

Ingredients

For 4 servings, use these simple items:

  • 2 cans (about 400 grams total) tuna in water, drained well
  • ½ cup plain low-fat yogurt or fresh curd (dahi)
  • 2 tablespoons mayonnaise (optional for richer texture; skip for lighter version)
  • 1 small red onion, finely chopped
  • 2 celery stalks, finely diced (or use cucumber for crunch)
  • 1 medium carrot, grated
  • 1 tablespoon lemon juice or vinegar
  • 1 teaspoon Dijon mustard or regular mustard
  • ½ teaspoon black pepper
  • Salt to taste
  • 2 tablespoons chopped fresh coriander or parsley
  • Optional: ¼ cup chopped pickles or green olives, a pinch of red chili flakes for mild heat

Direction

  • Mix this refreshing salad in these easy steps:
  • Step 1: Drain the tuna thoroughly and flake it with a fork in a medium bowl to break up large chunks.
  • Step 2: Add the chopped red onion, diced celery, grated carrot, and fresh coriander to the tuna.
  • Step 3: In a small bowl, whisk together yogurt, mayonnaise (if using), lemon juice, mustard, black pepper, and salt until smooth and creamy.
  • Step 4: Pour the dressing over the tuna and vegetables. Gently fold everything together until evenly coated. Taste and adjust seasoning—more lemon for zing, salt, or pepper as needed.
  • Step 5: Cover and chill in the fridge for 15 to 30 minutes (optional but helps flavors meld).
  • Step 6: Serve cold: spread on whole-wheat bread for sandwiches, scoop onto lettuce leaves, fill pita pockets, or enjoy with crackers. Garnish with extra coriander if desired. Store leftovers in an airtight container in the fridge up to 2 days.

Nutrients Information

Per serving (about ¾ cup, approximate values with low-fat yogurt and no mayo):

  • Calories: 140 to 180
  • Total Fat: 3 to 6 grams
  • Saturated Fat: 1 gram
  • Cholesterol: 30 to 40 milligrams
  • Sodium: 300 to 450 milligrams (lower with low-sodium tuna)
  • Total Carbohydrates: 6 to 10 grams
  • Dietary Fiber: 1 to 2 grams
  • Sugars: 4 grams (natural from veggies)
  • Protein: 20 to 25 grams
  • Excellent source of lean protein from tuna for muscle support, omega-3s for heart health, plus vitamin A from carrots and probiotics from yogurt. Low-calorie and filling—great for weight management.

Recipes Credit

Inspired by timeless American tuna salad recipes, adapted from desi homes using local yogurt instead of heavy mayo, fresh market veggies like onion and carrot, and affordable canned tuna. Draws from simple, healthy lunch ideas shared in family cooking groups, budget blogs, and South Asian fusion meals that emphasize quick, no-cook protein dishes. Freshly tailored here for everyday nutritious eating.