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+ servings
lettuce cups with turkey salad

Turkey Salad Without Mayo | High Protein Curry Yogurt Sauce

Summer Yule
Can you make turkey salad without mayonnaise? Yes! This turkey salad no mayo recipe uses high protein curry yogurt sauce in place of mayo.
5 from 1 vote
Prep Time 20 mins
Total Time 20 mins
Course Dinner
Cuisine American
Servings 4
Calories 337 kcal

Ingredients

  • 3 cups cooked turkey breast, chopped or shredded (one pound/454 grams)
  • cups finely chopped pears (½-inch/1.27 cm pieces)
  • 1 cup Greek yogurt, non-fat (plain, unsweetened)
  • 6 tablespoons dried sweet cherries, halved (try to find ones with no added sugar)
  • 6 tablespoons pistachios, chopped
  • 1-1½ tablespoons curry powder (use your favorite blend, store-bought or homemade)
  • ½ tablespoon orange juice, freshly squeezed
  • ¼ teaspoon orange zest
  • salt and black pepper, to taste

To serve:

  • whole-grain bread
  • 1 head butterhead lettuce (or similar lettuce)
  • 1 medium tomato, sliced

Instructions

  • Combine the turkey, pears, cherries, pistachios, yogurt, curry powder, salt, pepper, orange juice, and zest in a large bowl.
  • Stir well to thoroughly combine all of the ingredients. Chill the turkey salad until serving time.

To serve:

  • This recipe makes enough salad for four servings of three lettuce wraps or three sandwiches per person. To make the sandwich, top your bread with a butterhead lettuce leaf, a tomato slice, and the no mayo turkey salad. To make a lettuce cup, simply put a small scoop of salad in the middle of a clean lettuce leaf.
  • For easier eating, cut each sandwich in half and secure each half with a small skewer or cocktail pick. I used picks that look like little swords. It's OK to have some fun with your food!

Notes


This is a level 1 recipe (may help support fat loss). This is a low fat recipe that is high in protein. Though I normally give recipes with dried fruits a bump to level 3, there is a minimal amount here per serving. If you serve this no mayo turkey salad in lettuce cups, you've got a low calorie meal.
This turkey salad recipe makes four servings of three sandwiches each. The Food for Life bread discussed above is 80 calories per slice. A meal of three sandwiches would provide 480 calories from the bread alone.
Three butterhead lettuce leaves provide a mere six calories (per Cronometer). That means you'll save 474 calories per meal when you substitute lettuce cups for bread. If you have a weight loss goal and are looking to lighten up your meals, that is a big difference!
Technically, you can eat whatever you'd like while losing weight. However, the nutrient-dense food choices that leave you feeling satisfied may help you maintain a calorie deficit without relying on willpower.
Most breads are not the best choices for satiety. They tend to be low in protein, fiber, and water compared to other options.
Additionally, most ultra-processed grain products (breakfast cereals, granolas, cookies, bread, etc.) provide 12-20 small servings (or more) per package! The calories can add up quickly since few follow the serving size listed on the label. The Food for Life bread I recommended is kept in the freezer, making it easier to portion just a slice or two.
But what if you're looking for a high calorie turkey salad recipe without mayo? Increase the energy density of this recipe by using whole milk yogurt in place of the non-fat. Serve the sandwiches on bread, not lettuce cups, and add more dried cherries and pistachios. Yum!
 
Nutrition information is for one serving of the recipe and includes the turkey salad only, without bread or sandwich trimmings.

Nutrition

Calories: 337kcalCarbohydrates: 24.7gProtein: 37.1gFat: 10.7gSaturated Fat: 2.5gSodium: 352.4mgFiber: 5.4gVitamin A: 30.2% DVVitamin C: 8.7% DVCalcium: 11.9% DVIron: 19.7% DV
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