Tuna & Lentil Salad with Creamy Yogurt Dressing

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This hearty and protein-packed salad is the perfect mix of pantry staples and fresh ingredients. Combining omega-3-rich tuna with fiber-filled lentils, crunchy vegetables, and a tangy Greek yogurt dressing, this dish is ideal for a quick lunch, meal prep, or light dinner.

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Tuna & Lentil Salad with Creamy Yogurt Dressing

Nutrition Facts

Nutrient	Amount
Calories	275 kcal
Protein	22 g
Total Fat	12 g
Saturated Fat	2.5 g
Cholesterol	30 mg
Carbohydrates	18 g
Fiber	6 g
Sugars	2 g
Sodium	350 mg
Omega-3 Fatty Acids	✔️ (from tuna & olive oil)

Servings: 4

Total Time: 15 minutes

Ingredients

• 1 can (170g) tuna in water, drained
• 1 can (540 mL / ~19 oz) lentils, drained and rinsed
• 2 tablespoons extra virgin olive oil
• 3 tablespoons plain Greek yogurt
• 1/4 cup red onion, finely diced
• 1/2 cup red bell pepper, chopped
• 1/4 cup fresh parsley, finely chopped
• 1 tablespoon fresh lemon juice (optional)
• Salt and freshly ground black pepper, to taste
  

Instructions

1. Prep the salad base: In a large mixing bowl, combine the tuna, lentils, red onion, red pepper, and parsley.
   
2. Make the dressing: In a small bowl, whisk together the olive oil, Greek yogurt, lemon juice (if using), salt, and pepper until smooth.
   
3. Combine: Pour the dressing over the salad ingredients and toss gently until everything is well coated.
   
4. Serve: Taste and adjust seasoning as needed. Serve immediately or chill for 20–30 minutes to enhance flavors.
   

Tips & Variations

Add cherry tomatoes or diced cucumber for extra freshness.

Top with crumbled feta or chopped walnuts for a twist.

Serve over greens like arugula or spinach for a heartier salad bowl.

Replace Greek yogurt with a plant-based version to make it dairy-free.