A hearty midday salad sure hits the spot when the weather’s warm and your craving something fresh and light, but perhaps with a little more substance. Rather than putting your tuna salad on bread, why not top a bed of greens and vegetables with this satiating, high protein mix? Long gone are the days of tuna salads made with high-fat mayonnaise. Instead, opt for a healthier version made with Greek yogurt and lemon juice as its base.

This particular tuna salad also touts fresh fruit. Adding red grapes and half an apple to the mix, boosts the nutrient and fiber content. Albacore tuna is a great protein go-to for both its anti-inflammatory and antioxidant benefits. Tuna contains omega-3 fatty acids and selenium which protect red blood cells from free radical damage. There also seems to be cardiovascular and cancer fighting benefits associated with canned albacore tuna.

You can choose your own salad greens. I went with what’s in season where I live. Always try to use a rich, hearty lettuce with the most nutrient content, i.e. romaine, kale, red leaf, etc. Boosting the fiber, vitamin and mineral content is simple by adding a colorful variety of fresh, organic vegetables to the salad. I chose sliced cucumbers, carrots and an heirloom tomato. Additional vegetable options could be: radish, red onion, red cabbage, sunburst tomatoes, broccoli. The dressing is simple. Just use equal parts extra virgin olive oil and apple cider vinegar and lots of pepper for taste!

{Tuna Salad}

one can albacore tuna {in water} // drained

2 tablespoons Greek yogurt

½ Gala apple {chopped}

handful red grapes {chopped into halves}

lemon juice {to taste}

pepper {to taste}

Mix all ingredients in bowl and serve atop green salad(s).

{Salad Greens}

Red Leaf Lettuce

Sliced Cucumbers

Sliced Carrots

Sliced Heirloom Tomato


½ tablespoon olive oil

½ tablespoon apple cider vinegar

pepper {to taste}

Yields: 2-3 ‘hearty’ salads