Mediterranean Greek Yogurt Tuna Salad Pitas
A delicious, no-cook tuna salad made with Greek yogurt, crisp cucumbers, and kalamata olives packed into a whole-wheat pita. High in protein and fiber to keep you feeling full and satisfied without any stove time.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Beth + Lila
Beth 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 prep ahead, mix the tuna salad up to 3 days in advance and store it in an airtight container in the refrigerator. Stuff the pitas just before eating to keep them crisp.
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: Open and thoroughly drain the canned wild…
- 01
Open and thoroughly drain the canned wild…
Open and thoroughly drain the canned wild albacore tuna.
Tap card to mark done - 02
Combine the drained tuna
In a medium mixing bowl, combine the drained tuna, plain Greek yogurt, extra virgin olive oil, chopped cucumber, diced red onion, pitted kalamata olives, dried oregano, salt, and black pepper.
Tap card to mark done - 03
Stir with a fork for about 1…
Stir with a fork for about 1 minute, flaking the tuna and mixing until all ingredients are well combined and creamy.
Look for: all ingredients are well combined and creamy
Tap card to mark done - 04
Carefully cut the whole-wheat pita pocket in…
Carefully cut the whole-wheat pita pocket in half to form two equal pockets.
Tap card to mark done - 05
Divide the baby spinach evenly between the…
Divide the baby spinach evenly between the two pita halves, tucking it inside.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Spoon the tuna salad mixture evenly into…
Spoon the tuna salad mixture evenly into both pita pockets over the spinach and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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