A lower-calorie way to make Tuna Salad
Tuna Salad: crisp apple, potato, beans, and tuna in mustard-yoghurt dressing
Tuna, green beans, baby potatoes, apple, celery, and leaves are bound lightly with a lemon-mustard yoghurt dressing. This measured Irish recipe serves 8 at about 360 kcal per portion.
Tuna Salad should still taste and look like the familiar dish, even when its richest ingredient is reduced. This version uses replace mayonnaise with Greek yoghurt and mustard, and use potatoes, beans, apple, and celery for volume and texture. Meaty tuna, tart apple, mustard, lemon, capers, dill, crisp celery, and pepper produce a bright creamy salad without excess mayonnaise.
What changes—and what stays
From mayonnaise-heavy tuna salad can contain 500–650 kcal to 360 calories
replace mayonnaise with Greek yoghurt and mustard, and use potatoes, beans, apple, and celery for volume and texture. Meaty tuna, tart apple, mustard, lemon, capers, dill, crisp celery, and pepper produce a bright creamy salad without excess mayonnaise.
| Part | Conventional | Lighter | Why |
|---|---|---|---|
| Core method | More added fat or a heavier proportion | replace mayonnaise with Greek yoghurt and mustard, and use potatoes, beans, apple, and celery for volume and texture | Meaty tuna, tart apple, mustard, lemon, capers, dill, crisp celery, and pepper produce a bright creamy salad without excess mayonnaise. |
How the flavor stays
Meaty tuna, tart apple, mustard, lemon, capers, dill, crisp celery, and pepper produce a bright creamy salad without excess mayonnaise.
A cost rule that survives inflation
Tinned tuna and seasonal vegetables create eight lunch portions, while one yoghurt dressing uses ingredients useful in other meals.
Ingredients for 8
Measure first; timing is part of how this recipe uses less fat.
- 800 gtuna in spring water
- 1 kgbaby potatoes
- 500 ggreen beans
- 400 gapples
- 300 gcelery
- 400 gGreek yoghurt
- 45 gDijon mustard, capers, and lemon
- 35 gdill, chives, leaves, and black pepper
Method
Each step includes heat, a visible cue, and a recovery.
Step 1 · follow the visible cue
Prepare the measured components
Drain tuna, steam potatoes, blanch beans, and cool both quickly before slicing apple and celery.
Look for: Potatoes are tender but firm, beans remain bright, and tuna has no loose liquid.
Step 2 · follow the visible cue
Build the defining flavour
Whisk yoghurt with mustard, capers, lemon, dill, chives, and black pepper until spoon-thick.
Look for: Dressing is smooth, flecked green, and holds a clean line without water separation.
Step 3 · follow the visible cue
Cook with controlled heat
Dress warm potatoes lightly first, then fold in beans, apple, celery, and large tuna flakes.
Look for: Every piece has a thin sheen while tuna flakes remain visible and intact.
Step 4 · follow the visible cue
Finish and check the texture
Arrange on dry leaves and chill briefly, keeping extra dressing separate until serving.
Look for: Leaves remain crisp and no watery dressing collects at the bottom of the platter.
Calories at the same serving size
162 kcal · 31% lower estimated
The estimate uses the listed ingredients divided into 8 servings. Brand labels, trimming, and the amount left in the pan can change the result.
Keep the leftovers in the same spirit
Cool Tuna Salad promptly and refrigerate in a sealed container for up to 2 days. Reheat only the portion needed until piping hot; keep crisp or fresh components separate where possible.
Cool Tuna Salad promptly and refrigerate in a sealed container for up to 2 days. Reheat only the portion needed until piping hot; keep crisp or fresh components separate where possible.
Frequently asked questions
Can I prepare Tuna Salad ahead?
Yes. Complete the preparation stages in advance, then do the final crisping, dressing, or assembly close to serving so Tuna Salad keeps its intended texture. Cool Tuna Salad promptly and refrigerate in a sealed container for up to 2 days. Reheat only the portion needed until piping hot; keep crisp or fresh components separate where possible.
Does the calorie estimate for Tuna Salad include sides?
No. The estimate covers one portion made from the measured ingredients listed here; drinks, chips, salad dressing, and other side dishes need to be counted separately. replace mayonnaise with Greek yoghurt and mustard, and use potatoes, beans, apple, and celery for volume and texture.
- tuna in spring water800 g
- baby potatoes1 kg
- green beans500 g
- apples400 g
CaloNote · mobile analysis example
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Recipe development and nutrition review: CaloNote Editorial
This editorial recipe uses ingredient-level nutrition estimates and reviewed cooking principles. It is not represented as physically test-cooked, and nutrition is approximate.
Published and last reviewed: August 25, 2026
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