• Main Dishes | Salads
  • Mediterranean Tuna Salad

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    Mediterranean Tuna Salad – so much flavor and so easy to put together! This mayonnaise-free tuna salad is naturally gluten-free.

    mediterranean tuna salad

    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.

    Talk about light and refreshing salad that requires no cooking! The albacore tuna is the main ingredient to creating this wonderful, healthy salad you will want to make all summer long.

    The freshly squeezed lemon juice & lemon zest add so much flavor to the salad.

    This salad is not only delicious but it’s very quick to put together and there is no cooking involved. That’s what I call a win! It came together in about 15 minutes, and my husband and our little boys loved it.

    For more delicious and easy summer salads, check out these: Cucumber Salad recipe, Tomato Cucumber Avocado Salad, and Cowboy Caviar.

    Mediterranean Tuna Salad Ingredients

    This salad is loaded with fresh and healthy ingredinets:

    • Vegetables: Bell pepper, red onion, cucumber, black olives
    • Albacore Tuna
    • Chickpeas
    • Seasonings: Garlic, parsley, lemon, salt & black pepper
    • Olive oil
    ingredients for mediterranean tuna salad

    How To Make Mediterranean Tuna Salad

    It takes about 15 minutes to make this delicious summer salad!

    • Add red bell pepper, red onion, cucumber, albacore tuna fish, garlic, chickpeas, black olives, and lemon zest in a large mixing bowl and mix.
    • Drizzle olive oil, lemon juice, and season with salt and freshly ground black pepper.
    • Garnish with fresh parsley and serve cold. Enjoy! 

    Tuna Salad without Mayo

    This delicious and nutritious tuna salad is made with an easy and refreshing homemade dressing instead of mayo. It’s packed with protein and delicious vegetables.

    	mediterranean tuna salad recipe

    Healthy Tuna Salad

    This mayonnaise-free tuna salad recipe is naturally gluten-free, light and refreshing.

    This Mediterranean Tuna Salad is perfect to serve for lunch or a light meal. While I was cooking it, I tasted a little bit to see if it needed more seasoning, and I couldn’t stop eating it. It was so delicious!

    mediterranean tuna salad no mayo

    How to Store Tuna Salad

    The Mediterranean healthy tuna salad will keep in the refrigerator for a couple of days. If you are planning to make this ahead of time, you can chop the red bell pepper, red onion, and cucumber ahead of time, and combine them with the rest of the ingredients just before serving.

    What’s The Best Tuna To Use?

    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. It has a light flesh and is mild in flavor.

    recipe for Mediterranean Tuna Salad

    Recipe Notes and Tips

    • 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 provide a good amount of protein and fiber and turn this salad into a fuller meal. You can substitute these with black beans or white beans if that’s what you have.

    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 make it for quick family dinners.

    More Lunch Salad Recipes

    mediterranean tuna salad
    5 from 4 votes
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    Mediterranean Tuna Salad

    Mediterranean Tuna Salad – so much flavor and so easy to put together! This mayonnaise-free tuna salad is naturally gluten-free, paleo and low carb.
    Prep Time 15 minutes
    Total Time 15 minutes
    Servings 10 servings
    Calories 131kcal

    INGREDIENTS

    INSTRUCTIONS

    • Add red bell pepper, red onion, cucumber, albacore tuna fish, garlic, chickpeas, black olives and lemon zest in a large mixing bowl and mix.
    • Drizzle olive oil, lemon juice and season with salt and freshly ground black pepper.
    • Garnish with fresh parsley and serve cold. Enjoy! 

    NOTES

    • 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 provide a good amount of protein and fiber and turn this salad into a fuller meal. You can substitute these with black beans or white beans if that’s what you have.

    NUTRITION

    Serving: 1cup | Calories: 131kcal | Carbohydrates: 9.6g | Protein: 11g | Fat: 5.8g | Saturated Fat: 0.8g | Cholesterol: 15.3mg | Sodium: 156.4mg | Fiber: 2.1g | Sugar: 2.4g | Vitamin A: 300IU | Vitamin C: 34.7mg | Calcium: 30mg | Iron: 1.8mg
    Course Main Course, Salad
    Cuisine Mediterranean

    This post was originally published in April of 2017. Recently, it was updated with new pictures but the recipe itself hasn’t been modified.

    Did you make this recipe?

    Use the tag #DeliciousMeetsHealthy when posting a picture of your recipe, and make sure to follow @deliciousmeetshealthy on Instagram!

    July 5, 2020

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    Comments

    Lesley Knowlton

    5 stars
    This is a lovely salad to make and have on hand in the fridge. I made a few substitutions based on what I had in the house (my second time making recipe) and it turned out so tasty! I used cilantro instead of parsley, Napa cabbage instead of cucumbers, omitted the olives and added red chili flakes. And this time around I cooked the canned chickpeas, which made the texture much more appealing.

    Thanks for the recipe!

    Kristin Smith

    I made this the other day for lunch for me and my teenage son. We really liked it! Nice and healthy and refreshing tasting. THANK YOU FOR SHARING!

    Carol

    Did you mean one 5 ounce can or 15 ounces tuna which would be 3 cans?

      Neli | Delicious Meets Healthy

      Hi Carol, i mean 15 oz just as the recipe says. 5 oz is very little, definitely not enough for 10 servings. Hope you enjoy it! 🙂

    Damaris

    5 stars
    This is delicious!

    Elizabeth B Mills

    Is that ONE 5 ounce can or a 15 ounce can?

      Neli | Delicious Meets Healthy

      Hi Elizabeth! It’s 15 oz tuna – I used 3 cans of 5 oz. The recipe makes about 10 servings – it’s a big salad bowl. If you are making it just for you or want to adjust the servings, you can change the servings number in the recipe card, and it will automatically adjust the ingredients for you. Hope you enjoy it! 🙂

        Elizabeth B Mills

        Thank you for clarifying! I had NO idea you could adjust serving number in the recipe card! Way cool!

    Joy Becker

    Do you know how many smart points per serving ?

      Delicious Meets Healthy

      Hi Joy,
      I don’t do WW and don’t know how many smart points this recipe is. But if someone else here knows, they are welcome to chime in.

    Roxanne

    5 stars
    Absolutely love this tuna salad. Easy to make. Delightfully light and refreshing. Great summer salad meal!

      Delicious Meets Healthy

      Thank you, Roxanne! So glad you like it! 🙂

    Kathryn

    5 stars
    Salad is wonderful! I used Greek salad dressing instead of oil. Nice flavour!

    12 servings???? Is that correct???

      Delicious Meets Healthy

      So glad you liked it, Kathryn!
      I have written 10 servings but it really depends on how you serve it – as a main salad for lunch, or just as a small portion (as a side) at a potluck or party.

    Lane & Holly @ With Two Spoons

    I love how healthy this is!

    annie@ciaochowbambina

    This is exactly the kind of salad I long for on these warmer, sunnier days! So bright and light! I love it!

    Linda

    That looks delicious!I am always looking for healthy and tasty food to bring at work for lunch. It is not easy to eat well when you are always outside. This will be my put in my to do-list!

      Delicious Meets Healthy

      I agree, it can be hard to eat healthy and nutritious when you are always outside or working all the time. That’s why I really enjoyed this recipe and how easy it is to prepare. Hope you give it a try. 🙂

    Debra C.

    I love everything about this amazing light salad! The flavors are so bright and fresh. I especially love that it’s not laden in mayo – what a perfect light meal!

      Delicious Meets Healthy

      Absolutely! It’s a great light summer meal 🙂

    Julie

    I am a big fan of tuna and have my own favorite recipes but will have to try this one.

      Delicious Meets Healthy

      Hope you enjoy it, Julie! 🙂

    Manju | Cooking Curries

    That sounds and looks so refreshing and full of flavors!!

      Delicious Meets Healthy

      Thanks, Manju!

    Sandi G

    What a great salad for a cookout. I love the color and flavors.

      Delicious Meets Healthy

      Yes, absolutely! This is a great salad for a cookout or a family gathering!

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