Mediterranean Tuna Salad is a fresh, protein-packed meal that’s quick to prepare. It’s perfect for lunches or light dinners, and tastes even better after the flavors have had a few minutes to mingle.
Think of it as my classic tuna salad reimagined with all the fresh, veggie-packed goodness of my favorite Mediterranean pasta salad.
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Holly’s Recipe Highlights: Mediterranean Tuna Salad
- Flavor: Crisp, colorful veggies and rich tuna tossed in a tangy lemon-garlic dressing with salty, briny Kalamata olives.
- Why Make It: Canned tuna and chickpeas transform fresh vegetables into a satisfying, protein-packed meal that comes together quickly with no cooking required.
- Serving Suggestions: Serve over fresh greens, tucked into homemade pita, or wrapped in a tortilla.
Cook Time: 15 Mins Serves: 4
Ingredient Notes
- Chickpeas: Rinse and drain the chickpeas well. For a softer, creamier texture, substitute with cannellini beans or navy beans.
- Grape Tomatoes: Quarter grape tomatoes for easy bite-sized pieces or replace with halved cherry tomatoes or diced Roma tomatoes.
- English Cucumber: Skip the peeling and use crisp English cucumbers. Or swap for regular cucumbers, but remember to peel and remove the seeds before dicing.
- Red Bell Pepper: Use a red, yellow, or orange bell pepper for a similar sweetness and vibrant color.
- Canned Tuna: Tuna packed in water offers a lighter flavor, while oil-packed tuna adds a richer, more savory taste.
- Red Wine Vinegar and Lemon Juice: Combining both creates a balanced dressing with bright, rounded acidity and fresh flavor. Swap the red wine vinegar for white wine vinegar for a lighter dressing.
How to Make Mediterranean Tuna Salad
- Whisk the dressing ingredients together in a bowl.
- Add the chickpeas, chopped vegetables, olives, and parsley. Toss.
- Fold in the drained tuna (full recipe below).
- Taste, adjust the seasoning, chill, and serve.
Store Leftovers
Keep salad in an airtight container in the refrigerator for up to 2 days. Stir gently before serving because some dressing may settle at the bottom.
Do not leave this tuna salad at room temperature for more than 2 hours. Keep it chilled in a cooler when packing it for lunch or a picnic and serve it over ice. Do not freeze.
Fresh No-Cook Lunches
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Ingredients
- 1 (15 ounce) can chickpeas drained and rinsed
- 1 cup grape tomatoes quartered
- ½ English cucumber diced
- ¼ medium red onion finely diced
- ½ red bell pepper diced
- ¼ cup sliced Kalamata olives chopped
- 2 tablespoons chopped fresh parsley
- 2 (5 ounce each) cans tuna drained well
For the Dressing
- 3 tablespoons olive oil
- 2 tablespoons red wine vinegar
- 2 tablespoons fresh lemon juice
- ½ teaspoon dried oregano
- 1 clove garlic finely minced
- ¼ teaspoon salt
- ¼ teaspoon black pepper
Instructions
- In a large bowl, whisk together the olive oil, vinegar, lemon juice, oregano, salt, and black pepper.
- Add the chickpeas, tomatoes, cucumber, onion, bell pepper, olives and parsley. Stir to combine.
- Add the drained tuna and gently break it up with a fork. Gently fold to combine and season with additional salt and pepper to taste.
Notes
Nutrition Information
Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.
Course Fish, Lunch, Snack
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