Mediterranean Tuna Salad (Quick & Healthy)
This delicious Mediterranean Tuna Salad is packed with healthy ingredients like tuna, olives, tomatoes, and cucumbers. It’s a perfect summer lunch or light dinner option!
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Mediterranean Tuna Salad – At a Glance
PREP: 15 min | COOK: 0 min | TOTAL: 15 min | SERVES: 6 | DIFFICULTY: Easy
INGREDIENTS: albacore tuna, cucumber, red bell pepper, chickpeas, red onion, olives, & dressing (olive oil, lemon juice & zest, garlic, parsley, salt & pepper)
DIETARY PROFILE: Gluten-free, dairy-free, grain-free, low-carb, vegetarian
MACROS: Protein 19g Carbs 9g Fat 11g Fiber 3g | CALORIES: 213kcal
If you are looking for a light and healthy lunch idea, this Mediterranean tuna salad recipe is for you! This no mayo salad is loaded with incredible flavor from the freshest ingredients and comes together in just 15 minutes. My husband and our little boys loved it.
The freshly squeezed lemon juice & lemon zest add so much flavor to the salad.
For more delicious and easy deli salads, check out my favorite Chicken Salad, Salmon Salad, and Egg Salad. They can be served as a sandwich or a wrap. Love that they are quick to prepare and perfect for an easy lunch.
Why You Will Love This Healthy Tuna Salad Recipe
- Quick & Easy: This Mediterranean tuna salad comes together in just 10 – 15 minutes, no cooking involved, making it perfect for busy weeknights or meal prep.
- Healthy & nutritious: Packed with protein-rich tuna, fresh veggies, and heart-healthy olive oil, it’s a wholesome meal that leaves you feeling great.
- Easily customizable: Swap in your favorite veggies, add extra protein, or adjust the dressing to make this salad uniquely yours every time.
Ingredients & Substitutions
This salad is loaded with fresh and healthy ingredinets:
- Fresh vegetables: Red pepper, red onion, cucumber, black Kalamata olives
- Albacore Tuna:
- Chickpeas: I like to use chickpeas but you could also substitute them with white or black beans.
- Dressing: Olive oil, garlic, lemon, kosher salt & black pepper. Instead of lemon juice, you could also use red wine vinegar.
- Fresh herbs: Fresh parsley. You can also add fresh basil or fresh dill
How To Make Mediterranean Tuna Salad
It takes about 15 minutes to make this delicious and healthy tuna salad!
- In a large bowl, add red bell pepper, red onion, cucumber, albacore tuna fish, garlic, chickpeas, black olives, and lemon zest and mix.
- Drizzle olive oil, lemon juice, and season with salt and freshly ground black pepper.
- Garnish with fresh herbs and serve cold. Enjoy!
TIPS FROM NELI’S KITCHEN
Tips For The Best Tuna Salad Without Mayo
- Cut the vegetables into small and evenly sized pieces. They will be easier to combine when you mix it and it will be easier to eat.
- Use fresh lemon juice rather than bottled. It has a much brighter and fresher flavor and makes all the difference!
- Chickpeas are very filling and turn this salad into a fuller meal. You can substitute these with black beans or white beans if that’s what you have on hand.
Variations
Here are a few fun ways to switch up your Mediterranean tuna salad and keep it exciting:
- Try Different Veggies: Include roasted red peppers, artichokes, avocado, pickles, sun-dried tomatoes, or a handful of pomegranate seeds for a burst of freshness and sweetness.
- Add Grains: Toss in cooked quinoa, farro, or couscous for a heartier meal.
- Boost the Protein: Add hard-boiled eggs, or substitute the chickpeas with white navy beans or black beans.
- Go Green: Add some baby spinach, arugula, or mixed greens for a fresh green salad base.
- Add Crunch: Top with toasted nuts, sunflower seeds, or pumpkin seeds for extra texture.
- Include fresh herbs: Mix in basil, dill, parsley, or cilantro to elevate the flavor even further.
Serving Suggestions
This Mediterranean Tuna Salad has definitely made our favorites list. The flavors are amazing and so refreshing. Perfect quick summer salad. I like to make this for lunch or for quick and light family dinners. Here are some ideas how to serve tuna salad:
- Tuna Sandwich: One of my favorite ways to eat this salad is as a sandwich on a gluten-free bread slices or sourdough bread slices.
- Tuna Wrap: Add the salad to your favorite grain-free and gluten-free tortillas or simply lettuce wraps. Alternatively, you can add it to whole-grain pita pockets.
- Appetizer: You can serve it as an appetizer with some tortilla scoops chips or grain free tortilla chips.
- Large salad: Serve it as a large salad at your next potluck or family gathering.
RELATED: More summer salads that are great for potlucks – Cucumber Salad recipe, Tomato Cucumber Avocado Salad, and Cowboy Caviar.
How To Store Tuna Salad
This Mediterranean healthy tuna salad will keep in the refrigerator in an airtight container for a couple of days. Just stir it before serving.
Make Ahead Tips
If you are planning to make this ahead of time, you can make the dressing a day or two in advance and keep it in the fridge in a tight-lid mason jar. You can also chop the red bell pepper, red onion, and cucumber ahead of time, and combine them with the rest of the ingredients just before serving.
Recipe FAQs
I love the convenience of canned tuna, and I always have a a few cans in my pantry. I like to use albacore tuna as it has a firm texture and the chunks don’t break up and get lost in the other ingredients. This chunk light tuna has a light flesh and mild flavor.
You can opt for a light olive oil dressing instead of mayonnaise in your tuna salad, just like this recipe. Try this dressing recipe with olive oil, lemon juice, minced garlic, parsley, salt and black pepper for a flavorful twist.
More Lunch Salad Recipes
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Add red bell pepper, red onion, cucumber, albacore tuna fish, garlic, chickpeas, black olives and lemon zest in a large mixing bowl and mix.
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Drizzle olive oil, lemon juice and season with salt and freshly ground black pepper.
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Garnish with fresh parsley and serve cold. Enjoy!
- Cut the vegetables into small and evenly sized pieces. They will be easier to combine when you mix it and it will be easier to eat.
- Use fresh lemon juice rather than bottled. It has a much brighter and fresher flavor and makes all the difference!
- Chickpeas are very filling and turn this salad into a fuller meal. You can substitute these with black beans or white beans if that’s what you have.
Serving: 0.75cup | Calories: 213kcal | Carbohydrates: 9g | Protein: 19g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Cholesterol: 30mg | Sodium: 839mg | Potassium: 400mg | Fiber: 3g | Sugar: 3g | Vitamin A: 1537IU | Vitamin C: 42mg | Calcium: 51mg | Iron: 2mg
Nutrition Disclaimer: Nutritional values are estimates and may vary with ingredients, brands, and portion sizes. For accuracy, use your preferred nutrition calculator.
Disclaimer: The information provided in this recipe is for informational purposes only and should not be considered medical or nutritional advice. I am not a doctor or a dietitian. Always consult a qualified healthcare provider for personalized guidance regarding your diet or health. For more details, please read my full disclosure page.
This post was originally published in April of 2017. Recently, it was updated with new pictures but the recipe itself hasn’t been modified.
