Craving something light, flavorful, and satisfying? This Mediterranean Tuna Salad is everything you love in one bowl—bright veggies, briny olives, flaky tuna, and a lemony olive oil dressing that brings it all together. It’s high in protein, low in carbs, and perfect for lunch, dinner, or even meal prep.
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Whether you’re trying to eat healthier, need a no-cook summer meal, or just want something fresh and delicious, this salad checks all the boxes. Plus, it comes together in 10 minutes flat.
Why You’ll Love Mediterranean Tuna Salad
Quick & Easy: Ready in just 10 minutes with zero cooking involved.
Healthy & Nourishing: Packed with lean protein, fiber, and healthy fats.
Versatile: Serve it as a wrap, in lettuce cups, or with crackers.
Meal Prep Friendly: Holds up well in the fridge for a couple of days.
Naturally Gluten-Free & Low-Carb: Great for various dietary needs.
Ingredients You’ll Need
Canned Tuna – Opt for tuna packed in olive oil for extra flavor, or water-packed for a lighter option.
Cherry Tomatoes – Sweet and juicy, they add freshness and color.
Cucumber – Adds crunch and hydration.
Red Onion – Brings a touch of sharpness. Soak slices in cold water to mellow the flavor if preferred.
Kalamata Olives – Briny and bold, the Mediterranean flavor star.
Feta Cheese – Creamy and tangy, ties the whole salad together.
Fresh Parsley – Adds a pop of herby brightness.
Lemon Juice – For that zesty, fresh finish.
Extra Virgin Olive Oil – The heart of Mediterranean dressing.
Salt & Pepper – To taste.
How to Make It
1. Prep the Veggies: Slice cherry tomatoes in half, dice the cucumber, and thinly slice the red onion.
2. Drain the Tuna: Flake it into a large mixing bowl.
3. Combine: Add all the chopped veggies, olives, feta, and parsley to the bowl.
4. Dress It Up: Drizzle with olive oil, squeeze fresh lemon juice, and season with salt and pepper.
5. Toss & Taste: Gently mix everything together. Adjust seasoning if needed.
Ways to Serve Mediterranean Tuna Salad
– Spoon it into lettuce wraps for a low-carb option
– Pile it on toasted bread or in a pita for a sandwich
– Serve over mixed greens for a more filling salad
– Pair it with crackers or rice cakes for an easy snack
Storage Tips
Store in an airtight container in the fridge for up to 3 days. It’s best enjoyed chilled and holds up well for lunches or light dinners throughout the week.
Nutrition Facts
Servings: 2
Calories per serving: 330
Preparation Time
Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
FAQs
Q: Can I use fresh tuna instead of canned?
A: Definitely! Just make sure it’s cooked and flaked.
Q: What can I substitute for feta cheese?
A: Try goat cheese or leave it out for a dairy-free version.
Q: Can I make this salad ahead of time?
A: Yes! It’s great for meal prep and actually tastes better after sitting for a bit.
Q: Is this salad keto-friendly?
A: Yes, it’s naturally low in carbs and high in healthy fats and protein.
Q: Can I add beans or quinoa?
A: Absolutely! Chickpeas or cooked quinoa would bulk it up nicely.
Conclusion
This Mediterranean Tuna Salad is proof that simple ingredients can create something truly special. It’s healthy, quick, and endlessly adaptable. Whether you’re eating clean, needing a quick lunch, or just want something delicious, this salad will become a staple in your kitchen.
Print
Mediterranean Tuna Salad
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Total Time: 20 minutes
- Yield: 2 servings
- Category: Dinner, Lunch, Salad
- Method: No-Cook
- Cuisine: Mediterranean, Universal
Description
Elevate your salad game with this Mediterranean Tuna Salad, packed with vibrant flavors from artichokes, olives, roasted red peppers, and fresh herbs. Perfect for a light lunch or dinner, this dish combines the goodness of natural ingredients, all drizzled with olive oil and fresh lemon juice. Serve it in lettuce leaves, on a baguette, or with whole-grain crackers for a Mediterranean diet meal that’s both healthy and delicious.
Ingredients
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6 ounces tuna (canned or jarred, packed in spring water; Safe Catch Tuna recommended)
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1/2 cup artichoke hearts, diced
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1/2 cup kalamata olives, pitted and chopped
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1 roasted red pepper, chopped
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1/4 cup fresh parsley, chopped
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2 tablespoons fresh basil leaves, slivered
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3 tablespoons olive oil
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1 lemon, juiced
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Salt, to taste
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Freshly ground pepper, to taste
Instructions
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Combine all ingredients in a bowl.
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Season with salt and freshly ground pepper.
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Chill until ready to serve.
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Serve in lettuce leaves, on a baguette, or with whole-grain crackers.
Notes
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This salad can be made ahead of time and stored in the fridge for up to 2 days.
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Add a sprinkle of feta cheese or some avocado for extra richness.
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For a lower-carb option, serve with cucumber slices instead of crackers.
Nutrition
- Serving Size: 1 cup
- Calories: 290 kcal
- Sugar: 3g
- Sodium: 450mg
- Fat: 19g
- Saturated Fat: 2g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 9g
- Fiber: 4g
- Protein: 22g
- Cholesterol: 35mg