Quick Mediterranean Tuna Salad (High Protein & Fresh)

Summer days are long and warm. You need a meal that is light. You want something that feels fresh and bright. This Mediterranean tuna salad is the perfect choice.

It delivers high protein with zero heat. It is ideal for a healthy reset. You can prep it very quickly. It uses simple items from your pantry.

Your whole family will enjoy the crunch. The flavors are very vibrant. You will feel satisfied and light. It is a staple recipe for busy weeks.

Why You’ll Love This Recipe

This recipe is a huge time saver. It is budget-friendly and simple. You likely have these items already. It makes canned tuna feel special.

The flavors are bold and exciting. It is naturally gluten-free. It is also very low carb. This works perfectly for your meal prep routines.

You will have energy all afternoon. It is a reliable family favorite. You can customize it easily too. It is refreshing and filling every time.

Simple Method

You do not need fancy tools. This recipe is very beginner-friendly. You just drain and chop. Then you whisk the dressing.

It all happens in one bowl. You can finish in 15 minutes. Even the kids can help you. It is a stress-free cooking process.

Simple Ingredients

These pantry staples combine to create a fresh, garden-style meal.

• 2 (5-ounce) cans tuna in water, drained
• 1 (15-ounce) can chickpeas, rinsed and drained
• 0.5 cup English cucumber, diced
• 0.25 cup red onion, finely chopped
• 0.25 cup Kalamata olives, halved
• 0.25 cup fresh flat-leaf parsley, chopped
• 2 tablespoons extra virgin olive oil
• 1 tablespoon fresh lemon juice
• 1 teaspoon dried oregano
• 0.5 teaspoon sea salt
• 0.25 teaspoon ground black pepper

Step-by-Step

1. Drain the tuna and chickpeas thoroughly using a fine-mesh sieve.
2. In a medium mixing bowl, flake the tuna into bite-sized pieces using a fork.
3. Add the chickpeas, cucumber, red onion, and olives to the tuna.
4. In a small whisking bowl, combine olive oil, lemon juice, oregano, salt, and pepper until emulsified.
5. Drizzle the dressing over the salad and toss gently to coat.
6. Fold in the fresh parsley just before serving.

Best Ways to Enjoy It

Serve this in crisp lettuce cups. It is also great with pita. You can eat it with crackers. It is a perfect picnic-ready dish.

Pack it for the park. Enjoy it under a shady tree. It makes lunch feel special. It is creamy and tender without mayo.

Keep It Fresh

Store leftovers in a sealed container. Keep it in the fridge. It stays fresh for 3 days. The flavors blend even more.

Give it a stir before serving. Do not put this in the freezer. It is best when fresh and cool. It is perfect for workday lunches.

Tips for Best Results

• Drain the tuna very well to avoid any sogginess.
• Use English cucumbers so you do not have to peel.
• Don’t skip the fresh parsley for that bright herb flavor.
• Rinse your chickpeas well to remove excess salt.
• Make the dressing ahead of time to save minutes.
• Add the lemon juice last for the most vibrant zing.
• Use high-quality olive oil for the best taste.

Ways to Switch It Up

• Add crumbled feta cheese for a salty, creamy touch.
• Swap chickpeas for white beans or even lentils.
• Add cherry tomatoes for a bright pop of color.
• Use lime juice if you run out of lemons.
• Add a pinch of red pepper flakes for heat.

Common Questions

Can I use tuna in oil?

Yes, you can use it. Just drain the oil well. You might need less dressing. It will taste very rich and satisfying.

Is this recipe meal prep friendly?

It is perfect for meal prep. The salad stays very crunchy. Pack it in glass jars. It saves you so much time.

Can I add more vegetables?

Yes, feel free to add more. Bell peppers work great too. It adds even more fresh crunch to the bowl.

I hope this fresh salad brings a little sunshine to your kitchen. It is the perfect way to eat well without any stress. Happy cooking!

— Katie Wood