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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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Table of Contents
- Mediterranean Tuna Salad
- Why You Will Love This Healthy Tuna Salad Recipe
- Ingredients & Substitutions
- How To Make Mediterranean Tuna Salad
- Tips For The Best Tuna Salad Without Mayo
- Variations
- Serving Suggestions
- How To Store Tuna Salad
- Make Ahead Tips
- Recipe FAQs
- More Lunch Salad Recipes
- More from Delicious Meets Healthy
- Mediterranean Tuna Salad Recipe
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 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, 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
More from Delicious Meets Healthy
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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 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.
Nutrition
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.
Absolutely fantastic!
This was so delicious! The garlic really adds amazing flavour. I added this to a bed of kale + lettuce with hard boiled eggs, sautéed oyster mushrooms, and chopped up bacon. Was delish!
So good. Halved the recipe easily. Subbed kalamata olives for the black olives. Didn’t have a red bell pepper but the orange one I did have worked just fine. Cannot eat onions or garlic but can eat tops of scallions so I used those. This recipe is definitely a keeper!
This is my new favorite tuna meal! I was honestly surprised by how delicious it turned out. Great recipe!
So light and fresh! The combination of ingredients is perfection. Super easy to throw together and keep on hand for fast and healthy lunches!
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!
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!
Did you mean one 5 ounce can or 15 ounces tuna which would be 3 cans?
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! 🙂
This is delicious!
Is that ONE 5 ounce can or a 15 ounce can?
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! 🙂
Thank you for clarifying! I had NO idea you could adjust serving number in the recipe card! Way cool!