Making a tuna sandwich is incredibly easy – all you need is a tin of tuna and Greek yoghurt instead of mayonnaise. For the creamiest taste, experts recommend using full-fat Greek yoghurt.
Tuna serves as an excellent and economical sandwich filling that’s both tasty and healthy, making it ideal for lunch. Nevertheless, tuna by itself can be quite dry, which is why it’s typically mixed with mayonnaise to provide crucial moisture and a smooth taste. Whilst this duo works wonderfully together, there’s a substitute for mayo that offers superior flavour and contains fewer calories.
Culinary experts recommend replacing mayonnaise with Greek yoghurt, which not only has fewer calories and reduced fat content, but also delivers greater protein levels and provides a delightfully smooth yet tangy consistency that complements tuna perfectly.
Given that Greek yoghurt possesses a pleasantly thick texture, you’ll still get that beautifully rich, silky and creamy quality that mayonnaise offers, but with a touch of sharpness that elevates the whole dish, reports the Express.
Experts at Tasting Table state: “Greek yogurt works well in tuna salad because it’s as creamy as mayonnaise and also has a slightly tangy flavour profile” reports the Mirror.
“As an added bonus, it’s full of probiotics, so it’s a nutritious option, and if you’re counting calories, it’s a lighter alternative to mayonnaise that tastes just as good,” the specialists add.
Preparing a delicious tuna salad sandwich needs nothing more than a tin of tuna and approximately two tablespoons of Greek yoghurt. Simply mix the ingredients together in a bowl and spread generously onto bread to make your sandwich.
Nutritional experts suggest opting for full-fat yoghurt rather than a fat-free variety for a more indulgent and velvety texture, though this comes down to personal taste.
For those wanting to elevate the flavour profile, consider incorporating additional seasonings such as salt and pepper, a splash of lemon juice, mustard or a drizzle of extra virgin olive oil to preserve the luxurious quality typically associated with mayonnaise.
Dietician and recipe developer Alex Aldeborgh, from Daisy Beet, said: “Traditional tuna salad is made with mayonnaise. As a Registered Dietitian, I make it more nutrient-dense by using protein-packed Greek yogurt instead, which has significantly less fat and calories than mayonnaise.
“Choose tuna packed in water for this recipe (instead of tuna packed in oil), since you’ll be mixing it with other ingredients. I like to use white albacore tuna because it has a mild flavour and large pieces of fish.
“Use any fat content of yogurt you like, but my preference is 5% full fat or 2% reduced fat for this recipe. A bit of fat in the Greek yogurt makes it richer, creamier, and less tangy than non-fat,” Alex says.
