Tuna Salad

It has been a very busy week. I went back home to Oklahoma for five days to visit my family. It was a wonderful visit but has left me tired and unable to post this weeks recipe from the Food Matters Project, Cassoulet with Lots of  Veggies, chosen by Keely Marie. Don’t forget to check out the other food bloggers versions here.  I will return next monday with another great FMP recipe.

Instead I present you with an easy tuna salad recipe that I made for a quick lunch since I had nothing else in my cabinets except for a can of tuna and some random salad fixins in the fridge. This is fresh and a great lunch packed with protein. Don’t bother weighing yourself down with processed breads which will only leave you feeling tired in the afternoon.

Tuna Salad

Serves 2


  • 1 can of dolphin-free, water-packed, low sodium tuna (6 oz)
  • 2 tablespoons of greek yogurt
  • 1/2 cup diced red bell peppers, divided
  • 1/4 cup diced celery
  • 1 green onion, white and green parts
  • 1 tablespoon lemon juice
  • fresh black pepper to taste
  • 4 cups of fresh spinach, rinsed and drained
  • diced veggies (carrot, tomato, cucumber, etc)
  • 2 teaspoons olive oil, divided
  • 1 tablespoon fresh parsley or cilantro, chopped
  • sunflower seeds


  1. Mix tuna, greek yogurt, 1/4 cup bell pepper, celery, onion, lemon juice in a medium bowl. Add black pepper to taste.  Set aside or in the refridgerator until you are ready to assemble the salads.
  2. In two bowls, arrange the spinach, remaining 1/4 cup diced bell pepper, and other vegetables that you have on hand. Divide the tuna mixture and place half of it in each bowl on top of the spinach salad.
  3. Drizzle 1 teaspoon of olive oil on each salad. Sprinkle with fresh parsley or cilantro. Top with about 1 teaspoon of sunflower seeds on each salad.
  4. Chow down!

4 thoughts on “Tuna Salad

  1. My boyfriend just made some tuna salad and we had it with Doritos… wish I saw this before we started making it. I told him we should use yogurt and he insisted on mayo. Love the use of yogurt, if I had my way, I would have done the same! 🙂


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