Chopped Salad With Tuna

NOTE: I wrote this post around 3 or 4 weeks ago, before the coronavirus became really serious across the world. It feels a little frivolous now to post about warm sunny afternoons when half the world is stuck inside. However, I’m going to still post this because this is not forever – and I think we need a reminder of that right now. Plus it’s such a great healthy meal and we all need to be looking after ourselves right now – and in the most people I know have access to fresh veg.

Enjoy and stay safe and healthy x

If you are looking for a perfect healthy lunchtime meal to brighten up your day then look no further. This chopped salad with tuna is absolutely scrumptious and super healthy – packing in crunch veg with a healthy topping of protein rich tuna. It’s all binded together with a creamy yet tangy yogurt & dijon dressing.

The weather here in Dubai is a little unpredictable at the moment – teetering between ‘gosh it’s starting to get hot’ and ‘it’s a bit cool today’. I decided that it’s teasing me as a reminder that stupidly hot summer days are only a month or so away. It’s definitely time to start getting some more variety in my salad repertoire.

There is something about veg which is cut into small uniform pieces which makes it seem even more delicious – which was precisely the inspiration behind this salad.

Tuna Chopped Salad

Chopped Salad for One

This is a great salad to make for one as it’s simple and will last for 3-4 days in the fridge (providing you used fresh ingredients). I’ve made this three times now (testing different variations) and each time I made two portions and ate it over a couple of different lunchtimes.

If quick is usually your aim then you could skip making your own dressing (although it really does take 2 minutes) and use something ready made. Just bear in mind that the dressing in this recipe is pretty healthy and only adds about 50 calories – so you may add more calories if you use something out of a jar / bottle.

What Are The Ingredients In This Salad?

This chopped salad is great for warm spring afternoons or hot summer days as it is light and bright. It combines crisp green romaine lettuce, parsley and cucumber with vibrant yellow pepper and striking red onion and cherry tomato. It’s sunshine on a plate! The dressing combines low fat natural yogurt with zesty lemon and dijon mustard, stirred together with a drizzle of olive oil and dill.

How To Keep Chopped Salad Fresh In The Fridge

The best way to store this salad is in a bowl or a tupperware container. Line the container with a couple of sheets of paper towel, place the salad on top and then add another couple of sheets of the paper towel on top. This will absorb any of the excess juice from the veg, stopping you ending up with a soggy wilted mess at the bottom. Seal with a lid or some tightly placed clingfilm.

Chopped Tuna Salad

The most important thing is to not dress the salad until you are ready to serve. You can make the dressing in advance – just keep it separate!

If you are looking for more inspiration in the salad + fish category then check out this seared tuna salad nicoise or this yummy honey roasted salmon & endive salad.

Products that work well for this recipe

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Chopped Salad With Tuna

Chopped Salad with Tuna

  • Author: caroline
  • Total Time: 10 minutes
  • Yield: 1 1x


A super fresh, healthy and tasty chopped salad with tuna. Tossed in a mustard yogurt dressing. Makes a beautiful & bright lunch! 



Chopped Salad With Tuna Ingredients

  • 1/2 yellow pepper deseeded (around 80 g) – diced into small pieces    
  • 1 small cucumber (around 80 g) – seeds removed and diced into small pieces
  • 6 cherry tomatoes cut into quarters (around 80 g) – cut into quarters
  • 1 handful of parsley (around 10 g) – finely chopped
  • 1/2 small red onion (around 40 g) – diced finely
  • 23 leaves of romaine or gem lettuce – sliced in half lengthways and then into strips
  • 1/2 tin of tuna in brine (50 g drained weight)


  • 2 tbsp low fat natural yogurt
  • 1/2 tsp olive oil
  • 1/2 tsp dijon mustard
  • 1/2 tsp chopped fresh dill (or 1/4 tsp dried dill)
  • 1/2 tsp lemon juice


  • Prepare all the vegetables and lettuce as described and mix together in a large bowl with a shake of salt and pepper.
  • Make the salad dressing by mixing all the ingredients together in a bowl with a little black pepper to taste. 

Chopped Salad With Tuna Dressing

  • Pour the dressing over the salad and toss everything together
  • Flake the tuna over the top and serve! 
  • Prep Time: 10
  • Category: Lunch
  • Method: No Cook
  • Cuisine: Salad


  • Serving Size: 1
  • Calories: 200
  • Fat: 3.5g
  • Carbohydrates: 17g
  • Protein: 18g

Keywords: salad, tuna, healthy, low fat, yogurt

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