Enhance Your Tuna and Chicken Salad with Greek Yogurt for Extra Protein

When preparing tuna or chicken salads, you can elevate the protein content by incorporating a creamy ingredient that also cuts down on saturated fat. Registered dietitian Caroline Susie recommends substituting Greek yogurt for mayonnaise in these recipes. This smart tip not only enhances the protein profile of your meal but also maintains the creamy texture that many enjoy.

According to Susie, a can of tuna typically contains around 28 grams of protein, and adding a half-cup of plain low-fat Greek yogurt can contribute an additional 10 grams or more, depending on the brand. This combination makes for a filling and nutritious meal, as tuna is already known for its high protein content and its beneficial omega-3 fatty acids, which support heart and brain health.

By replacing at least some of the mayonnaise with Greek yogurt, you can significantly reduce the saturated fat and calorie content of your dish while increasing its protein levels. Susie emphasizes the versatility of Greek yogurt, stating that it can also be used in recipes calling for sour cream or cream cheese, making it an easy way to incorporate more protein into various meals.

Many people have their own favorite ways to prepare chicken or tuna salad, but adding Greek yogurt can enhance the dish without compromising flavor. On warm summer days, Susie enjoys her high-protein tuna salad served with crackers or on a slice of delicious bread. Alternatively, it can be served in a wrap or over a bed of fresh veggies and greens for a refreshing and satisfying meal.

This tip is part of TODAY’s Expert Tip of the Day series, which offers simple strategies to improve diet and wellness. By making small adjustments like this, you can create meals that are not only nutritious but also enjoyable to eat.