Quick Mediterranean Tuna Salad with No Mayo (Healthy)

This Quick Mediterranean Tuna Salad is a refreshing, protein-packed meal I throw together when I want something healthy, fast, and full of vibrant flavors. It skips the mayo completely and instead relies on olive oil, lemon juice, and fresh herbs to bring everything to life. Light, colorful, and nutrient-rich, this salad always makes me feel good about what I’m eating.

Why You’ll Love This Recipe

I love how this salad comes together in just minutes with ingredients I often already have in my pantry and fridge. It’s bright, crisp, and satisfying without being heavy. Since there’s no mayo, it feels lighter and is perfect for warm weather or when I want something clean and simple. The Mediterranean flavors—briny olives, juicy tomatoes, crisp cucumber—make every bite feel like a mini vacation.

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

• Canned tuna (packed in water or olive oil, drained)

• Cherry tomatoes, halved

• Cucumber, diced

• Red onion, thinly sliced

• Kalamata olives, pitted and sliced

• Fresh parsley or basil, chopped

• Extra virgin olive oil

• Lemon juice

• Salt and black pepper

• Optional: crumbled feta cheese, capers, chickpeas

Directions

1. I start by draining the tuna and flaking it gently with a fork in a large mixing bowl.

2. I add the chopped tomatoes, cucumber, red onion, and olives to the bowl.

3. I sprinkle in the fresh herbs and gently toss everything together.

4. I drizzle the olive oil and freshly squeezed lemon juice over the salad, then season with salt and pepper to taste.

5. I give it a final toss and let it sit for a few minutes so the flavors can meld. Then I serve it chilled or at room temperature.

Servings and timing

This salad makes about 2–3 servings and comes together in just 10–15 minutes, no cooking required. It’s perfect for a quick lunch or light dinner.

Variations

Sometimes I add crumbled feta for a bit of creaminess, or toss in some chickpeas for extra fiber and protein. I like swapping the herbs too—mint adds a fresh twist. If I’m craving grains, I serve it over cooked quinoa or farro. I’ve also turned this into a wrap or stuffed it into pita for something more filling.

Storage/Reheating

I store any leftovers in an airtight container in the fridge for up to 2 days. Since it doesn’t have mayo, it holds up better without getting overly soggy. I don’t reheat it—this one’s best enjoyed cold or at room temp. If it looks a little dry after chilling, I add a quick splash of lemon juice or olive oil before serving again.

FAQs

Can I use fresh tuna instead of canned?

Yes, I sometimes grill or sear fresh tuna and flake it into the salad. It adds a more gourmet feel, but canned tuna works just fine for everyday meals.

What’s the best tuna to use?

I prefer tuna packed in olive oil for richer flavor, but water-packed is great too if I want a lighter option. Just make sure it’s good quality.

Is this salad good for meal prep?

Yes, I often make it ahead, but I keep the dressing separate if I’m storing it for more than a day. That way the veggies stay crisp.

Can I make it vegan?

Absolutely. I skip the tuna and add chickpeas or white beans instead. It still tastes delicious and has plenty of protein.

How do I reduce the onion’s sharpness?

I soak the sliced onion in cold water for about 10 minutes before adding it to the salad. This takes out the harsh bite while keeping the crunch.

Conclusion

This Quick Mediterranean Tuna Salad without mayo has become one of my favorite go-to meals when I want something fast, healthy, and bursting with flavor. It’s fresh, simple, and endlessly customizable. Whether I eat it solo, pack it for lunch, or serve it as a side, it always hits the right balance of satisfying and refreshing.

Quick Mediterranean Tuna Salad with No Mayo (Healthy)

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• Author: Linda
• Prep Time: 10 minutes
• Cook Time: 0 minutes
• Total Time: 10 minutes
• Yield: 2–3 servings
• Category: Salad
• Method: No-cook
• Cuisine: Mediterranean
• Diet: Low Fat

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Description

This Quick Mediterranean Tuna Salad is a healthy, refreshing no-mayo dish made with tuna, fresh veggies, olives, and herbs tossed in olive oil and lemon juice. It’s a fast, protein-rich salad perfect for lunch or a light dinner.

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Ingredients

• 2 cans tuna (packed in water or olive oil, drained)
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 red onion, thinly sliced
• 1/3 cup Kalamata olives, pitted and sliced
• 2 tbsp fresh parsley or basil, chopped
• 2 tbsp extra virgin olive oil
• 1 tbsp lemon juice (freshly squeezed)
• Salt and black pepper, to taste
• Optional: 1/4 cup crumbled feta cheese
• Optional: 1/2 cup cooked chickpeas
• Optional: 1 tbsp capers

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Instructions

1. Drain the canned tuna and gently flake it into a large mixing bowl.
2. Add cherry tomatoes, diced cucumber, red onion, and sliced olives to the bowl.
3. Sprinkle chopped herbs over the mixture and toss gently.
4. Drizzle with olive oil and lemon juice, then season with salt and black pepper.
5. Toss the salad again to combine and let it sit for a few minutes to let flavors meld.
6. Serve chilled or at room temperature.

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Notes

• Add feta cheese or chickpeas for more protein and texture.
• Serve over grains like quinoa or farro for a more filling meal.
• Soak red onion in cold water for 10 minutes to reduce sharpness.
• Keep dressing separate for meal prep to maintain veggie crispness.
• Great as a wrap filling or stuffed in pita bread.

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Nutrition

• Serving Size: 1.5 cups
• Calories: 240
• Sugar: 3g
• Sodium: 420mg
• Fat: 12g
• Saturated Fat: 2g
• Unsaturated Fat: 9g
• Trans Fat: 0g
• Carbohydrates: 8g
• Fiber: 2g
• Protein: 22g
• Cholesterol: 30mg