Greek Yogurt Tuna Salad With Bell Pepper Scoops
A creamy, high-protein tuna salad made with rich Greek yogurt and vibrant herbs. It is served with crisp bell pepper strips for a hydrating, low-carb crunch.
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
Fatigue
Separate a pattern from one day
Notice energy alongside sleep, meals and symptoms across several days. Ongoing fatigue deserves a clinical conversation.
Track: energy + previous night
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
Prep ahead: You can easily double or triple the tuna salad base and keep it in an airtight container in the fridge for up to 3 days for grab-and-go snacks.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
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, flake the drained tuna thoroughly with a fork.
Tap card to mark done - 02
Stir in the Greek yogurt
Stir in the Greek yogurt, Dijon mustard, extra virgin olive oil, salt, black pepper, and dried dill.
Tap card to mark done - 03
Mix everything together until smooth and well…
Mix everything together until smooth and well combined.
Tap card to mark done - 04
Core the bell pepper and cut it…
Core the bell pepper and cut it into thick strips.
Tap card to mark done - 05
Arrange the bell pepper strips on a…
Arrange the bell pepper strips on a plate and use them as crunchy, hydrating scoops for the tuna salad.
Tap card to mark done
The nutrition underneath
Why this bowl holds together
Prep ahead
Prep ahead: You can easily double or triple the tuna salad base and keep it in an airtight container in the fridge for up to 3 days for grab-and-go snacks.
Adjust the texture
Adjust the texture: If your Greek yogurt is exceptionally thick, adding a tiny splash of lemon juice will thin it perfectly while brightening the flavor.
Heat it up
Heat it up: A quick dash of hot sauce or a pinch of red pepper flakes mixed into the yogurt adds a great metabolic kick.
Your symptoms change. Your plan should too.
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