Healthy Recipes

Tuna Salad with Greek Yogurt Recipe for Diabetics

tuna salad with greek yogurt

Recipe for Diabetes: This tuna salad is a simple, satisfying dish that helps manage blood sugar, keeps you feeling full, and fits perfectly into a healthy.

Recipe 1: Tuna Salad with Greek Yogurt

Tuna salad is a timeless, protein-rich dish, but the traditional version made with mayonnaise can be high in unhealthy fats and calories. By replacing mayo with plain Greek yogurt, you get a creamy, tangy alternative that’s lower in fat, lower in sugar, and packed with extra protein—making it a much better option for people with type 2 diabetes.

This version of tuna salad is light, refreshing, and takes just minutes to prepare. It’s perfect for lunch, a quick snack. You can serve it on whole grain rice cakes, inside lettuce wraps, or simply alongside sliced cucumbers and carrots.

Ingredients:

  • 1 can (5 oz) tuna in water, drained;
  • 1 stalk celery, finely chopped;
  • 2 tablespoons plain Greek yogurt (unsweetened);
  • 1 teaspoon mustard (Dijon or yellow, sugar-free);
  • Freshly ground black pepper, to taste;
  • Optional: a squeeze of lemon juice or chopped fresh herbs (like parsley or dill).

Instructions:

  • Prepare the ingredients: Drain the canned tuna well. Finely dice the celery.
  • Mix: In a small bowl, combine the tuna, Greek yogurt, celery, and mustard. Mix until well combined and creamy.
  • Season: Add black pepper to taste. For extra flavor, you can add a splash of lemon juice or sprinkle with fresh herbs.
  • Serve: Spoon the mixture onto whole grain crackers, rice cakes, or inside lettuce leaves for a low-carb wrap. It also pairs well with sliced raw vegetables.

Estimated Nutrition (per serving):

Fat: 2.5~3g
Calories: 100~120
Protein: 18~20g
Carbohydrates: ~2g


Using Greek yogurt instead of mayonnaise reduces unhealthy fats and cuts down on calories without sacrificing taste. Plus, Greek yogurt provides probiotics and extra protein—both beneficial for blood sugar control and digestive health. Great for anyone looking for a balanced meal that supports blood sugar management.

Recipe 2: Tuna Salad with Greek Yogurt & Veggie Boost (2 servings)

This fresh, creamy tuna salad is a healthy twist on the classic recipe—made without mayo and loaded with crunchy veggies, heart-healthy avocado, and protein-rich Greek yogurt. It’s perfect for anyone looking to eat clean, manage blood sugar, or simply enjoy a light, satisfying lunch.

Ingredients:

  • 1 can (5 oz) tuna, packed in water, drained
  • 3 tablespoons plain, nonfat Greek yogurt
  • 1 teaspoon lemon juice
  • 1 tablespoon chopped fresh cilantro or dill
  • 1 teaspoon chia seeds or ground flaxseed (optional)
  • 1/2 cucumber, diced
  • 1/4 red bell pepper, finely chopped
  • 1/4 ripe avocado, diced
  • Salt and black pepper to taste

Instructions:

  • In a medium bowl, combine the drained tuna, cucumber, bell pepper, avocado, herbs, and seeds.
  • Add the Greek yogurt and lemon juice.
  • Season with salt and pepper to your liking.
  • Gently toss everything together until evenly mixed—be careful not to mash the avocado too much.

Chill in the fridge for 10–15 minutes for extra flavor, or serve immediately. This salad is great on its own, over mixed greens, or wrapped in a whole grain tortilla or lettuce leaves.

Estimated Nutrition per Serving:

Calories: ~130 kcal
Protein: ~16.6 g
Fat: ~4.1 g
Carbohydrates: ~6 g

This recipe is diabetes-friendly, high in fiber and healthy fats, and contains no added sugar. It’s a smart choice for meal prep and makes a refreshing lunch that won’t spike your blood sugar.

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Tuna salad with greek yogurt

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