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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.
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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:
- Fresh vegetables: Red pepper, red onion, cucumber, black Kalamata olives
- Albacore Tuna
- Chickpeas
- Dressing: Olive oil, garlic, lemon, kosher salt & black pepper
- 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 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.
How to serve this healthy tuna salad
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 pita pockets.
- Appetizer: You can serve it as an appetizer with some tortilla scoops chips or grain free tortilla chips.
- Large salad:
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.
FAQ
Healthy Tuna Salad 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 is mild in 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.
Tuna salad can be healthy because it’s high in protein and omega-3 fatty acids, which are good for your heart and brain. However, it depends on what ingredients you use, like opting for healthier dressings or one with plain Greek yogurt instead of mayo. This mayonnaise-free tuna salad recipe is made with an easy and refreshing homemade dressing. It’s packed with protein and delicious vegetables, and it’s naturally gluten-free and dairy-free.
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Mediterranean Tuna Salad
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Ingredients
- 1 red bell pepper, finely chopped
- ½ red onion, finely chopped
- 1 cucumber, cut lengthwise & sliced
- 15 oz albacore tuna fish (drained)
- 2 cloves garlic, minced
- ½ cup chickpeas (garbanzo beans)
- ½ cup black olives, cut in half
- 1 bunch fresh parsley, chopped
- salt and black pepper
- 3 Tablespoon extra virgin olive oil
- juice of 1 lemon
- zest of 1 lemon
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!
Video
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
This post was originally published in April of 2017. Recently, it was updated with new pictures but the recipe itself hasn’t been modified.
I think the salad looks amazing. Challenging issue is cost. Vegetables and fruit is currently still over-priced in Australia. Thank you. Appreciative of your efforts in 2024 and trying to feed the masses to their satisfaction.
I agree that food costs are high everywhere. But whole, unprocessed foods like vegetables and fruits are less expensive than processed, convenient foods, as well as eating out. This relatively inexpensive dish is healthy and will keep you full.
Easy to make and delicious, especially on a hot summer day. And it’s very healthy, too.
Thank you! I am glad you love it too! It’s a favorite weekend staple here 🙂
This worked exactly as written, thanks!
So glad you liked it! 🙂
This is so delicious. It is simple to put together. Looks appetizing. I love it.
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