This Mediterranean Tuna Salad is a bright, refreshing twist on a classic pantry favorite—combining protein-rich tuna with crisp vegetables, tangy olives, and a lemony dressing that brings everything together. It’s perfect for light lunches, quick dinners, or meal prep that tastes vibrant and satisfying. Each forkful delivers texture and flavor, from crunchy cucumbers and peppers to briny olives and tender tuna.
Easy to assemble and full of wholesome ingredients, this salad embodies the fresh, heart-healthy characteristics of Mediterranean cuisine. It’s naturally high in protein and healthy fats, making it an ideal choice for balanced eating that doesn’t compromise on taste or satisfaction.
Equipment
- Large salad bowl
- Cutting board
- Sharp knife
- Small bowl for dressing
- Measuring spoons
- Fork or whisk
Ingredients
Salad
- 2 cans tuna (packed in water), drained
- 1 cup cherry tomatoes, halved
- 1 medium cucumber, diced
- ½ red onion, thinly sliced
- 1 bell pepper, diced (any color)
- ½ cup Kalamata or olives of choice, pitted and halved
- 2 tablespoons capers (optional)
- ¼ cup fresh parsley, chopped
Dressing
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons lemon juice
- 1 teaspoon Dijon mustard
- 1 clove garlic, minced
- Salt and black pepper, to taste
Instructions
- In a large bowl, combine the drained tuna, cherry tomatoes, cucumber, red onion, bell pepper, olives, capers (if using), and parsley. Gently toss to mix.
- In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper until the dressing is well blended.
- Pour the dressing over the salad ingredients and toss gently until everything is evenly coated.
- Taste and adjust seasoning as needed. Serve immediately or chill briefly for a cooler, more melded flavor.
Recipe Info
- Prep Time: 15 minutes
- Cook Time: None
- Total Time: 15 minutes
- Servings: 4
- Cuisine: Mediterranean
- Course: Salad / Light Meal
How to Store
- Refrigerate leftovers in an airtight container for up to 3–4 days.
- If making ahead, keep dressing separate and toss just before serving for best texture.
- Stir before serving if ingredients settle.
What Not to Do
- Do not add dressing too early before eating, or vegetables can become soggy.
- Avoid using overly salty olives without tasting first—adjust salt accordingly.
- Don’t overmix tuna, or it will break into overly small pieces.
Tips & Variations
- Add chunks of feta cheese for extra creaminess and flavor.
- Toss in arugula or baby spinach for a leafy base.
- Include roasted red peppers or artichoke hearts for more Mediterranean flair.
- Substitute tuna with cooked chickpeas for a vegetarian version.
Approximate Nutrition (Per Serving)
- Calories: ~250
- Protein: ~30 g
- Fat: ~12 g
- Carbohydrates: ~10 g
- Fiber: ~3 g
- Sugar: ~5 g
Ingredients
Method
- In a large bowl, combine the drained tuna, cherry tomatoes, cucumber, red onion, bell pepper, olives, capers (if using), and parsley. Gently toss to mix.
- In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper until the dressing is well blended.
- Pour the dressing over the salad ingredients and toss gently until everything is evenly coated.
- Taste and adjust seasoning as needed. Serve immediately or chill briefly for a cooler, more melded flavor.
Notes
- Protein: ~30 g
- Fat: ~12 g
- Carbohydrates: ~10 g
- Fiber: ~3 g
- Sugar: ~5 g
Conclusion
This Mediterranean Tuna Salad offers a delicious meal that’s fast to make and packed with nutrients. Its fresh produce, lean protein, and heart-healthy fats make it a standout choice for anyone seeking wholesome, flavorful eating. Whether served on its own, over greens, or with whole grains, it’s a satisfying dish that encourages balanced, vibrant meals.
FAQs
- Can I make this ahead?
Yes—keep dressing separate until ready to serve for best texture. - Can I use tuna in oil instead of water?
Yes—remember it will add a richer flavor and increase calories slightly. - Is this salad suitable for meal prep?
Yes—it stores well for several days when kept chilled. - Can I add cheese?
Yes—feta or goat cheese pairs beautifully. - Can I add grains?
Yes—quinoa or farro makes it a more substantial meal.
