Add Yogurt To Lighten Your Tuna Salad While Keeping It Creamy
If you want to make your tuna salad lighter without losing its deliciously creamy texture, we've got an easy fix — a generous dollop of plain yogurt. Although tuna salad deserves its place as the ultimate champion for picnics, cookouts, and packed lunches, its lush, velvety texture can occasionally feel a little heavy on the stomach. This is especially true if you're using tuna packed in olive or sunflower oil. Substituting some of the mayo in your favorite tuna salad recipe curbs some of the fattiness without sacrificing flavor. Plus, if you're ever running low on mayo but are hankering after a scrumptious tuna salad, you won't need to quell your craving. As long as you have a little yogurt on hand you'll be able to prepare something that's equally delicious in the same amount of time.
Some lighter recipes call for a half mayo and half yogurt dressing, but the proper ratio for you will depend on the other ingredients that go into making up your tuna salad. Will it be a simple mix of tuna, crunchy veggies, and mayo, or will you be incorporating peas, radish, diced peppers, olives, or even cooked farfalle, which soaks up a lot of dressing?
Why use yogurt in tuna salad?
Firstly, the mildness of plain yogurt pairs beautifully with all of the deliciously crunchy add-ins, like diced celery, cucumber, and red onions, that go into a superior tuna salad. Its plain profile means it hangs back and doesn't overpower the existing ingredients. The muted flavor of a thick Greek yogurt can also tame the piquancy of capers and pickled gherkins; though, if your yogurt is on the tangy side, try a sweeter pickled relish to take the edge off.
Secondly, the creamy texture of thick yogurt is similar to the consistency of mayo. This means you can add in a spoonful without worrying about the mixture becoming too sloppy. The density of your tuna salad won't change considerably so you'll still be able to use it as a sandwich filling, salad topper, or simple mid-afternoon snack to scoop up and enjoy with crackers. Finally, yogurt has fewer calories than mayo and texture-wise is less likely to turn your stomach when eaten in large amounts. With 200 grams of Greek yogurt providing a whopping 20 grams of protein, it's also a fantastic high-protein option that boosts satiety, helping you feel fuller for longer.
So, next time you're tasked with making the tuna salad for the potluck, experiment with adding yogurt to the mixture to make a lighter option that's just as creamy, tempting, and luscious. It takes no extra legwork but makes a huge difference.