Buffalo Tuna Salad

Ingredients

• 425 g (15 oz) cantuna in spring water
• 75 g (½ cup)red pepper, diced
• 1 stalkcelery, diced
• 1carrot, peeled and diced
• 40 g (¼ cup)red onion, diced
• 45 ml (3 tablespoons)buffalo sauce
• 120 g (½ cup)plain Greek yoghurt
• ½ teaspoongarlic powder
• to tastesalt and pepper
• 1 tablespooncoriander, optional

Instructions

1. 1

   Break up tuna

   Put the tuna in a mixing bowl and use a fork to break the chunks into smaller pieces.

2. 2

   Mix the salad

   Add the celery, carrot, pepper, onion, yoghurt, buffalo sauce, garlic powder, salt and pepper. Stir gently until evenly combined.

3. 3

   Serve or chill

   Serve straight away, or chill the salad in the fridge for 30 minutes.

4. 4

   Add coriander

   If desired, garnish with coriander just before serving.

What is buffalo tuna salad?

This is a quick American-style tuna salad, combining canned tuna with crunchy vegetables and a creamy, spicy dressing. The buffalo flavour brings the tangy heat associated with buffalo-style sauces, while yoghurt softens it.

The version here keeps the method simple: everything is mixed in one bowl, with crisp diced vegetables for contrast. It can be served on its own, tucked into bread or spooned into lettuce leaves.

Nutrition and macros by portion

The nutrition label shows one serving as written: 150 calories, 25g protein, 6g carbs, 3g fat.

Tuna provides most of the protein, while the yoghurt adds some protein and contributes fat depending on its type. The vegetables and yoghurt supply most of the carbohydrates, and the buffalo sauce may contribute additional sodium. Pair a serving with leafy greens for extra vegetables, or add bread if you want a more filling plate.

Why yoghurt works here

Creamy base: plain Greek yoghurt binds the tuna and vegetables without making the salad as rich as a mayonnaise-based version. Stir gently so the tuna stays in small flakes rather than turning to paste.

Buffalo sauce: its heat and acidity provide the main flavour, so add it in the stated amount before adjusting the seasoning. Sauce strength varies by brand, making a taste before serving useful.

Keep the vegetables crisp

Even pieces: dice the pepper, celery, carrot and onion fairly small so they mix well with the tuna. Small, consistent pieces also make the salad easier to scoop into bread or lettuce.

Moisture: drain the tuna well before adding it to the bowl. Excess liquid can loosen the yoghurt dressing and make the salad watery.

Mix gently and season

Tuna texture: break up the chunks with a fork first, then fold in the remaining ingredients. A few visible flakes give the finished salad a better texture than mashing everything together.

Final seasoning: buffalo sauce and canned tuna can both be salty, so season with salt and pepper gradually. Taste after mixing, when the ingredients have had a chance to combine.

Serve it your way

For a light serving, spoon the salad over leafy greens or into lettuce leaves. For a more substantial meal, pile it into a sandwich or serve it with bread.

Coriander is an optional fresh finish. Add it just before serving so its flavour stays bright.

Chilling and timing

The salad is ready as soon as it is mixed, so it suits a quick lunch. A 30-minute chill is optional and gives you time to prepare any bread or salad to serve alongside it.

If making it ahead, keep it covered in the fridge and add the coriander shortly before serving.

Recipe notes & tips

• Drain the tuna thoroughly so the yoghurt dressing stays creamy.
• Dice the vegetables finely for an even mix in every bite.
• Start with the stated buffalo sauce amount and taste before adding more.
• Season with salt only after tasting, as the tuna and sauce may already be salty.
• Chill for 30 minutes if you prefer the salad cold and well settled.
• Keep the coriander aside until serving for a fresher finish.

Variations

• Extra heat: stir in more buffalo sauce a little at a time.
• Milder flavour: reduce the buffalo sauce and add a little more yoghurt.
• More crunch: mix in extra diced celery or pepper.
• Herb swap: use chopped parsley instead of coriander.
• Sandwich filling: spoon the salad into bread with lettuce leaves.
• Lettuce wraps: serve the mixture in crisp lettuce leaves instead of bread.

Common mistakes to avoid

• Wet tuna: drain it well before mixing so the salad does not turn runny.
• Over-mashing: break the tuna into flakes with a fork rather than crushing it into a paste.
• Large vegetable chunks: dice them small so they distribute evenly through the salad.
• Too much salt: taste after adding the buffalo sauce before seasoning further.
• Adding coriander too early: keep it for the final garnish to preserve its fresh flavour.

How to store

Keep the salad covered in an airtight container in the fridge and eat within 2 days. Stir before serving; it is best served cold and does not need reheating.

Frequently asked questions