Greek Yogurt Tuna Salad On Sourdough
A creamy, high-protein tuna salad made with Greek yogurt instead of mayo, served over toasted sourdough. Crisp celery and fresh lettuce add the perfect crunch to this quick lunch.
The perimenopause lens
A cautious perimenopause lens
These tags explain why the recipe may appear in Lila. They are prompts for noticing your own patterns—not evidence that this meal treats a symptom.
Perimenopause symptoms and relief · Office on Women’s HealthLow energy
Check how the whole meal lands
Food is one part of energy. Notice meal timing, sleep and symptoms together rather than assigning the result to one nutrient.
Track: energy 1–3 hours later
Appetite changes
Notice patterns without judgment
One meal does not determine body weight. Look at fullness, energy and repeatable eating patterns over time instead.
Track: fullness + meal rhythm
Joint discomfort
Bring patterns, not guesses
Record timing, severity and movement alongside meals or supplements. New, persistent or worsening pain needs clinical attention.
Track: stiffness + movement
Brain fog
Add the missing context
Sleep, stress, meals and symptoms overlap. Seeing them together is more useful than crediting one ingredient.
Track: focus + previous night
Before you start
Your 5-minute game plan
Gather everything first, then tap ingredients and steps as you go.
Equipment
Mixing bowl · Knife and cutting board
Time saver
You can easily batch-prep the tuna and yogurt mixture for up to 3 days in the fridge. Just keep it in an airtight container and assemble your sandwich right before eating.
Do these three things first
- 1Prep tuna in water (drained)
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
One clear step at a time
0 of 5 steps complete
Next: In a small bowl
- 01
In a small bowl
In a small bowl, combine the drained tuna, Greek yogurt, and finely diced celery.
Tap card to mark done - 02
Stir in the fresh lemon juice
Stir in the fresh lemon juice, Dijon mustard, salt, black pepper, and dried dill. Mix until smooth and well combined.
Tap card to mark done - 03
Lightly toast the sourdough bread slices until…
Lightly toast the sourdough bread slices until golden.
Tap card to mark done - 04
Layer the crisp lettuce leaves onto one…
Layer the crisp lettuce leaves onto one slice of the toasted sourdough to prevent the bread from getting soggy.
Tap card to mark done - 05
Scoop the tuna salad evenly over the…
Scoop the tuna salad evenly over the lettuce, top with the second slice of bread, and slice in half to serve.
Tap card to mark done
The nutrition underneath
Why this bowl holds together
Chunk light tuna or skipjack typically…
Chunk light tuna or skipjack typically have lower mercury levels than albacore, making them excellent choices for regular weekly lunches.
You can easily batch-prep the tuna…
You can easily batch-prep the tuna and yogurt mixture for up to 3 days in the fridge. Just keep it in an airtight container and assemble your sandwich right before eating.
To boost the fiber further without…
To boost the fiber further without changing the flavor profile, fold a tablespoon of hemp hearts or chia seeds into the tuna salad.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
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