Par 4 the Fam

Some meals are made for the clubhouse, others are made for the course—and this Tee’d Up Tuna Salad is both. It’s light enough to fuel your front nine without weighing you down, but flavorful enough to keep in your regular meal-prep rotation.

We gave this classic lunch a major upgrade—ditching the heavy mayo for Greek yogurt and Dijon mustard, and loading it up with fresh crunch and herbs. Whether you’re a golfer on the go or a mom looking for quick, healthy bites, this one’s a hole-in-one.

Why Golfers Love It:

• Protein-packed without the slump
• No mayo overload—just creamy, tangy goodness
• Meal-prep friendly and stays fresh in the fridge
• Super versatile—toast it, wrap it, scoop it, or fork it!

Ingredients (Serves 2–3)

• 2 (5 oz) cans tuna in water, drained
• 1/4 cup plain Greek yogurt (or do 2 tbsp light mayo + 2 tbsp yogurt for balance)
• 1 tbsp Dijon mustard
• 1 tbsp lemon juice
• 1/4 cup finely chopped celery
• 2 tbsp finely chopped red onion
• 1 tbsp chopped dill pickle or sweet relish
• 1 tsp fresh dill or parsley (optional, but a flavor booster)
• Salt & pepper to taste
• Optional: pinch of garlic powder or smoked paprika

Instructions

1. Mix It Up:

In a bowl, combine the tuna, Greek yogurt, Dijon mustard, and lemon juice. Stir until creamy and well blended.

2. Add the Crunch:

Fold in the celery, red onion, pickle or relish, and fresh herbs. Season with salt, pepper, and any optional spices you love.

3. Serve Your Way:

This salad is a team player—serve it:

• On toasted whole grain bread or a sandwich thin
• Scooped into lettuce wraps or endive leaves
• Over a bed of mixed greens with a drizzle of olive oil
• With whole grain crackers or cucumber slices for snacking

Clubhouse Tip:

Double the recipe and store it in the fridge for up to 3 days—it’s the ultimate lunch-on-deck after a morning on the range or a carpool chaos kind of day.

Final Thoughts

This isn’t your average tuna salad. Tee’d Up Tuna is a go-to for busy weekdays, healthy lunchboxes, or those “what’s for lunch?” moments between swings. Fresh, light, and protein-packed—it’s the kind of recipe that fits right into your golf lifestyle.

Tag me if you try it! [@par4thefam]
And don’t forget—it’s just one of the many healthy, family-friendly favorites coming in my cookbook.