Mediterranean Tuna Salad is a refreshing, protein-rich dish featuring tuna, crisp vegetables, briny olives, and fresh herbs, all tossed in a light lemon-olive oil dressing. It’s the perfect balance of flavor, texture, and nutrition, ideal for lunch, meal prep, or a light dinner.
Why You’ll Love This Recipe
- Packed with protein, healthy fats, and fiber
- Quick and easy to prepare in under 20 minutes
- Bright, zesty Mediterranean flavors with no heavy mayo
- Ideal for meal prep, picnics, or a healthy on-the-go meal
- Naturally gluten-free and can be easily made dairy-free
ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
- canned tuna (preferably packed in olive oil)
- cherry tomatoes, halved
- cucumber, diced
- red onion, finely sliced
- kalamata olives, pitted and halved
- chickpeas (canned or cooked), drained
- fresh parsley, chopped
- feta cheese, crumbled (optional)
- lemon juice
- extra virgin olive oil
- garlic, minced
- dried oregano
- salt and black pepper, to taste
directions
- In a large bowl, combine drained tuna, cherry tomatoes, cucumber, red onion, olives, and chickpeas.
- Add chopped parsley and crumbled feta cheese (if using).
- In a small bowl or jar, whisk together lemon juice, olive oil, minced garlic, oregano, salt, and pepper.
- Pour the dressing over the salad and gently toss to combine.
- Adjust seasoning to taste.
- Serve chilled or at room temperature.
Servings and timing
- Servings: 4
- Prep time: 15 minutes
- Cook time: None
- Total time: 15 minutes
Variations
- Substitute white beans for chickpeas for a different texture.
- Add artichoke hearts, sun-dried tomatoes, or roasted red peppers for more Mediterranean flair.
- Use canned salmon or grilled chicken instead of tuna.
- Omit feta for a dairy-free version or swap with vegan feta.
- Turn it into a wrap or serve it over greens or quinoa for a heartier meal.
storage/reheating
- Storage: Store in an airtight container in the refrigerator for up to 3 days.
- Reheating: This salad is best enjoyed cold or at room temperature. No reheating needed.
- Make ahead: Prepare the salad and dressing separately. Combine just before serving for best texture.
FAQs
Can I use fresh tuna instead of canned?
Yes, grilled or seared fresh tuna works well. Let it cool before flaking into the salad.
What kind of canned tuna is best for this recipe?
Tuna packed in olive oil offers the best flavor and texture, but water-packed tuna also works.
Is this salad suitable for meal prep?
Absolutely. It keeps well in the fridge and even improves in flavor after a few hours.
Can I make this salad dairy-free?
Yes, simply omit the feta cheese or replace it with a dairy-free alternative.
Is this Mediterranean tuna salad keto-friendly?
It’s low in carbs, but you may wish to omit chickpeas for strict keto.
What can I serve with this salad?
Serve with pita bread, whole grains like couscous or quinoa, or leafy greens.
Can I add pasta to make it a pasta salad?
Yes, cooked and cooled pasta makes this more filling and transforms it into a pasta salad.
How long does it last in the fridge?
It keeps for about 3 days when stored in an airtight container in the refrigerator.
Is it safe to pack this for lunch?
Yes, just keep it chilled in an insulated lunch box or cooler.
Can I use dried herbs instead of fresh?
Yes, dried oregano is already included. You can also use dried parsley, though fresh is preferred for flavor.
Conclusion
Mediterranean Tuna Salad is a fast, fresh, and flavorful dish that captures the essence of healthy Mediterranean eating. Whether you’re looking for a quick lunch, a meal prep option, or a light dinner, this salad is a reliable go-to. With vibrant vegetables, protein-rich tuna, and zesty lemon dressing, it’s nutritious, satisfying, and always a hit.
PrintMediterranean Tuna Salad
Mediterranean Tuna Salad is a refreshing, protein-rich dish made with tuna, crisp vegetables, briny olives, chickpeas, and fresh herbs tossed in a zesty lemon-olive oil dressing. Perfect for a quick lunch, meal prep, or light dinner.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Total Time: 15 minutes
- Yield: 4 servings 1x
- Category: Salad
- Method: No-Cook
- Cuisine: Mediterranean
- Diet: Gluten Free
Ingredients
- 2 cans tuna, drained (preferably packed in olive oil)
- 1 cup cherry tomatoes, halved
- 1 medium cucumber, diced
- 1/4 red onion, finely sliced
- 1/2 cup kalamata olives, pitted and halved
- 1 cup chickpeas (canned or cooked), drained
- 1/4 cup fresh parsley, chopped
- 1/3 cup feta cheese, crumbled (optional)
- 3 tbsp lemon juice
- 4 tbsp extra virgin olive oil
- 1 garlic clove, minced
- 1 tsp dried oregano
- Salt and black pepper, to taste
Instructions
- In a large bowl, combine drained tuna, cherry tomatoes, cucumber, red onion, olives, and chickpeas.
- Add chopped parsley and crumbled feta cheese (if using).
- In a small bowl or jar, whisk together lemon juice, olive oil, minced garlic, oregano, salt, and pepper.
- Pour the dressing over the salad and gently toss to combine.
- Adjust seasoning to taste.
- Serve chilled or at room temperature.
Notes
- Substitute white beans for chickpeas for a different texture.
- Add artichoke hearts, sun-dried tomatoes, or roasted red peppers for more Mediterranean flair.
- Use canned salmon or grilled chicken instead of tuna.
- Omit feta for a dairy-free version or swap with vegan feta.
- Turn into a wrap or serve over greens or quinoa for a heartier meal.
- Store in an airtight container in the refrigerator for up to 3 days.
- Best enjoyed cold or at room temperature.
- For best texture, prepare salad and dressing separately if making ahead.
Nutrition
- Serving Size: 1 serving
- Calories: 280
- Sugar: 3g
- Sodium: 420mg
- Fat: 14g
- Saturated Fat: 3g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 16g
- Fiber: 4g
- Protein: 22g
- Cholesterol: 25mg