Creamy Greek Yogurt Tuna Salad Bento
A refreshing and protein-packed tuna salad made creamy with Greek yogurt instead of mayonnaise. Served with crisp vegetables and whole wheat crackers for the perfect lunch box.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
0 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Mixing bowl
Time saver
Make ahead: The tuna salad will keep beautifully in an airtight container in the fridge for up to 3 days, making it perfect for meal prep.
Do these three things first
- 1Prep solid white 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
Instructions
0 of 5 steps complete
Next: Flake the drained tuna with a fork
- 01
Flake the drained tuna with a fork
In a small bowl, flake the drained tuna with a fork.
Tap card to mark done - 02
Stir in the plain Greek yogurt
Stir in the plain Greek yogurt, finely diced celery, a squeeze of fresh lemon juice, a pinch of salt, and black pepper. Mix until smooth and creamy.
Look for: smooth and creamy
Tap card to mark done - 03
For a little extra richness
For a little extra richness, stir in the olive oil and Dijon mustard.
Tap card to mark done - 04
Assemble your bento box or plate
Assemble your bento box or plate: place the tuna salad in one section, and arrange the cherry tomatoes, baby carrots, and whole wheat crackers alongside it.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Use the crackers and crisp vegetables as…
Use the crackers and crisp vegetables as edible scoops for the tuna salad.
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