Mediterranean Tuna Salad

Mediterranean Tuna Salad is a light, protein-packed dish bursting with bold flavors and fresh ingredients. Combining flaky tuna, crunchy vegetables, tangy olives, and a zesty vinaigrette, this salad is quick to make and perfect for lunch, meal prep, or a no-cook dinner. It’s wholesome, satisfying, and naturally gluten-free and dairy-free (unless you add cheese!).

Why You’ll Love This Recipe

• Ready in just 10 minutes
• No cooking required
• Full of protein and fiber
• Loaded with bold Mediterranean flavors
• Customizable to fit your preferences

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Canned tuna (in water or olive oil), drained
• Cherry tomatoes, halved
• English cucumber, diced
• Red onion, finely chopped
• Kalamata olives, pitted and sliced
• Canned chickpeas, rinsed and drained
• Fresh parsley, chopped
• Extra virgin olive oil
• Lemon juice
• Dijon mustard
• Dried oregano
• Salt and freshly ground black pepper

Directions

this recipe

1. Make the dressing: In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, oregano, salt, and pepper until smooth and emulsified.
2. Mix the salad: In a large bowl, combine tuna, chickpeas, tomatoes, cucumber, onion, olives, and parsley.
3. Add the dressing: Pour the vinaigrette over the salad and toss gently to coat all ingredients evenly.
4. Serve: Enjoy immediately, or chill for 30 minutes to let the flavors develop. Serve as is, over greens, or with pita or crackers.

Servings and timing

• Servings: 4
• Prep Time: 10 minutes
• Total Time: 10 minutes

Variations

• Add greens: Serve over arugula, spinach, or mixed greens
• Cheesy twist: Add crumbled feta cheese
• Grain option: Mix in cooked quinoa, couscous, or farro
• Spicy version: Add a dash of red pepper flakes or sliced pepperoncini
• Herb swap: Try basil, mint, or dill instead of parsley

Storage/Reheating

• Storage: Store in an airtight container in the refrigerator for up to 3 days
• Reheating: Not recommended—best enjoyed chilled or at room temperature

FAQs

Can I use fresh tuna?

Yes, seared or grilled fresh tuna (cooled and flaked) is an excellent option.

Can I make this salad ahead of time?

Definitely. It tastes even better after sitting for a few hours in the fridge.

What can I substitute for chickpeas?

White beans (like cannellini), lentils, or even chopped artichoke hearts are good alternatives.

Is this recipe gluten-free?

Yes, all ingredients are naturally gluten-free. Always double-check labels to be sure.

What kind of tuna is best?

Tuna packed in olive oil has more flavor, but water-packed works great for a lighter option.

Can I add pasta?

Yes, turn it into a Mediterranean tuna pasta salad by adding cooked pasta like penne or rotini.

What’s a good vegan alternative?

Use mashed chickpeas or a plant-based tuna alternative and skip the Dijon if needed.

How can I make it low-carb?

Omit the chickpeas and use more non-starchy vegetables or greens.

Can I serve this warm?

It’s meant to be served cold, but you can use warm chickpeas for a slightly different texture.

What pairs well with this salad?

Serve with warm pita, hummus, or a simple side of fruit or roasted veggies.

Conclusion

Mediterranean Tuna Salad is a fast, fresh, and healthy meal that packs tons of flavor without any fuss. Whether you’re meal prepping, packing a lunch, or looking for something light and satisfying, this salad delivers the taste and nutrition you need—Mediterranean-style.

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