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