BreakfastLow carbVegetarian€€

Protein Tuna Spread with Greek Yogurt

Prepare a healthy and filling tuna spread that uses Greek yogurt instead of mayonnaise for a light texture. This tuna spread is ideal for a quick snack or a wholesome breakfast.

Prep time
13 min
Cook time
0 min
Total time
13 min
Servings
2

Recipe

Fish, tuna, light, canned in water
160 g
Yogurt, Greek, plain, whole milk
100 g
Mustard, prepared, yellow
1 tsp
Onions, red, raw
0.5 small
Celery, raw
1 stalk
Capers, canned
1 tbsp
Lemon juice, raw
1 tbsp
Salt, table, iodized
1 pinch
Spices, pepper, black
1 pinch
Parsley, fresh
1 tbsp

Per servingTotal
Calories:135.9 kcal271.7 kcal
Protein:20.9 g41.8 g
Carbohydrates:6 g11.9 g
Fiber:1.4 g2.7 g
Water:159.7 ml319.3 ml
Fat:3.6 g7.1 g
Micronutrients
Sugar:3.6 g7.2 g
Saturated fat:1.4 g2.8 g
Cholesterol:35.3 mg70.6 mg
Sodium:509.1 mg1018.1 mg
Potassium:358.7 mg717.3 mg
Calcium:90.8 mg181.6 mg
Iron:2.1 mg4.1 mg
Magnesium:36.3 mg72.6 mg
Zinc:1 mg2 mg
Phosphorus:199.4 mg398.7 mg
Vitamin C:15.3 mg30.5 mg
Vitamin A:51.3 µg102.5 µg
Vitamin D:1 µg1.9 µg
Vitamin B12:2.4 µg4.8 µg

Instructions

1
Drain the tuna thoroughly and place it in a bowl. Break it apart well with a fork to get fine pieces.
2
Add the Greek yogurt, Dijon mustard, lemon juice, salt and pepper to the bowl. Mix everything together well until the mixture becomes creamy.
3
Stir in the chopped red onion, celery stalk and capers. These ingredients will give the spread the crunch and depth of flavor it needs.
4
Finally, sprinkle with fresh herbs (dill or parsley) and give it one more quick stir. Serve immediately, or leave it in the refrigerator for 15 minutes for the flavors to combine.

Nutritional benefits

Thanks to its high content of omega-3 fatty acids and lean protein, this spread supports heart health and reduces inflammatory processes.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.