Creamy Greek Yogurt Tuna Salad Bell Pepper Boats
Flaked tuna mixed with rich Greek yogurt, crunchy celery, and toasted pumpkin seeds stuffed into crisp red bell pepper halves. A fast, zero-cook lunch bursting with protein to power your afternoon.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Ashley + Lila
Ashley created this recipe with Lila and shared it with the perimenopause community.
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 HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier 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
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
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
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 · Knife and cutting board
Time saver
To keep the bell pepper boats from getting soggy when prepping ahead, store the tuna salad mixture in a sealed container and scoop it into the pepper halves right before eating.
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
Cook along
Instructions
0 of 6 steps complete
Next: Slice 1 large red bell pepper in…
- 01
Slice 1 large red bell pepper in…
Slice 1 large red bell pepper in half lengthwise from stem to base and scoop out the seeds and inner membrane using a spoon.
Tap card to mark done - 02
Combine 130g drained canned tuna
In a medium mixing bowl, combine 130g drained canned tuna, 100g nonfat plain greek yogurt, 1 tsp extra-virgin olive oil, 1 tsp dijon mustard, and 1 tbsp fresh lemon juice.
Tap card to mark done - 03
Stir with a fork for 30 seconds…
Stir with a fork for 30 seconds until the tuna is well flaked and coated evenly in creaminess.
Look for: the tuna is well flaked and coated evenly in creaminess
Tap card to mark done - 04
Fold in 1 chopped celery stick and…
Fold in 1 chopped celery stick and 15g pumpkin seeds until evenly distributed.
Look for: evenly distributed
Tap card to mark done - 05
Spoon equal portions of the tuna salad…
Spoon equal portions of the tuna salad mixture into each red bell pepper half.
Tap card to mark done - 06
Serve immediately or store in an airtight…
Serve immediately or store in an airtight container in the refrigerator for up to 2 days.
Ready when: everything is assembled and ready to enjoy
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