Simple, fresh, and bursting with flavor—this Tuna and Tomato Salad is the kind of no-fuss recipe that feels like sunshine in a bowl. It’s perfect for lunch, a light dinner, or even a picnic in the park. With juicy tomatoes, flaky tuna, and a zippy vinaigrette, it comes together in minutes but tastes like something you’d get at a seaside café.
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Whether you’re craving something quick and healthy or looking to shake up your usual salad routine, this dish has you covered.
Why You’ll Love Tuna and Tomato Salad
This isn’t your average “I guess I’ll have a salad” kind of meal. It’s bold, refreshing, and surprisingly filling. Here’s why you’ll be hooked after one bite:
Quick & Easy: No stove. No oven. Just chop, mix, and eat.
Protein-Packed: Tuna brings serious protein power, making this salad both energizing and satisfying.
Fresh & Bright: Tomatoes add juicy sweetness that pairs perfectly with the briny tuna and zesty dressing.
Low-Carb & Gluten-Free: Naturally light and nutritious, this salad fits into nearly any dietary lifestyle.
Customizable: Add avocado, olives, or hard-boiled eggs to level it up—or keep it minimal and classic.
Ingredients in Tuna and Tomato Salad
This recipe uses simple ingredients you likely already have, but they come together in the most delicious way.
Canned Tuna: Choose tuna packed in olive oil for the best flavor, but water-packed works too.
Cherry or Grape Tomatoes: Their natural sweetness and vibrant color make them the star of the show.
Red Onion: Adds sharpness and crunch. You can soak the slices in cold water for a milder taste.
Fresh Parsley or Basil: A burst of fresh herbs brings brightness and balance.
Olive Oil: Use extra virgin for the richest, fruitiest finish.
Lemon Juice or Red Wine Vinegar: A splash of acidity ties everything together.
Salt & Black Pepper: Essential to bring out all the natural flavors.
(Note: Full measurements are listed in the recipe card below.)
Instructions
1. Prep the Ingredients:
Drain the tuna and flake it into a large bowl. Halve the cherry tomatoes and thinly slice the red onion.
2. Mix the Base:
Add the tuna, tomatoes, and onions to the bowl. Toss gently to combine without breaking the tuna too much.
3. Dress It Up:
Drizzle with olive oil and lemon juice (or vinegar), then sprinkle in chopped herbs. Season with salt and black pepper.
4. Toss & Taste:
Mix gently, taste, and adjust seasoning as needed.
5. Serve or Chill:
Enjoy immediately, or let it chill in the fridge for 15–30 minutes to let the flavors mingle.
Nutrition Facts
Servings: 2
Calories per serving: 220
Preparation Time
Prep Time: 10 minutes
Total Time: 10 minutes
How to Serve Tuna and Tomato Salad
This salad is a whole vibe on its own, but here are some fun ways to enjoy it:
As a Main: Serve it in a bowl with crusty bread or crackers on the side.
Lettuce Wraps: Spoon it into romaine or butter lettuce leaves for a low-carb wrap.
Over Greens: Pile it onto arugula, spinach, or mixed greens for an instant salad upgrade.
With Grains: Serve over quinoa, couscous, or farro for a heartier meal.
Stuffed in a Tomato: Hollow out a large tomato and fill it with this salad for a beautiful presentation.
Additional Tips
Use Quality Tuna: If you can, go for wild-caught or sustainably sourced tuna.
Soften the Onions: Soaking sliced onions in water for 5–10 minutes reduces their bite.
Make Ahead: This salad keeps well in the fridge for a day, making it perfect for meal prep.
Add Extras: Try capers, diced avocado, cucumbers, or feta for extra flavor layers.
Chill for Flavor: A little chill time helps meld the flavors and makes it extra refreshing.
FAQ Section
Q1: Can I use fresh tuna instead of canned?
A1: Yes! Just cook and flake fresh tuna, then follow the same steps.
Q2: How long does this salad last in the fridge?
A2: Store it in an airtight container for up to 2 days. Best enjoyed fresh!
Q3: Can I make this ahead of time?
A3: Absolutely. Just keep the dressing separate until serving for the best texture.
Q4: Is this salad keto-friendly?
A4: Yes! It’s naturally low in carbs and high in protein and healthy fats.
Q5: What herbs work best?
A5: Parsley and basil are great, but dill or cilantro can add a unique twist too.
Q6: What kind of tomatoes should I use?
A6: Cherry, grape, or heirloom tomatoes all work—just make sure they’re ripe and juicy.
Q7: Can I skip the onions?
A7: Totally! Or try using green onions or chives for a milder flavor.
Q8: What’s the best olive oil to use?
A8: Extra virgin olive oil has the best flavor for this salad—go for cold-pressed if possible.
Q9: Is it okay to add cheese?
A9: Definitely! Crumbled feta or shaved Parmesan adds a creamy, salty touch.
Q10: How can I make it more filling?
A10: Serve it over cooked grains, add boiled eggs, or include some creamy avocado.
Conclusion
This Tuna and Tomato Salad proves that simple can still be sensational. With just a few wholesome ingredients and minutes of your time, you’ll have a refreshing, protein-packed meal that tastes like summer. Keep it classic or mix it up—either way, this recipe is going to be a staple in your kitchen.
Print
Tuna and Tomato Salad
- Prep Time: 5 minutes
- Cook Time: undefined
- Total Time: 5 minutes
- Yield: 4 servings 1x
- Category: Salad, Seafood
- Method: undefined
- Cuisine: Mediterranean
Description
This fresh Tuna and Tomato Salad combines juicy heirloom tomatoes, tender bonito tuna, and thinly sliced onions, all topped with a flavorful drizzle of balsamic vinegar and olive oil. A sprinkle of crispy fried onions adds the perfect crunch, making it an easy, light meal or side dish.
Ingredients
- 2 tbsp olive oil (good quality Spanish olive oil)
- 1 heirloom tomato (large, or 2 medium tomatoes, sliced thin)
- 1/4 red onion (very thinly sliced)
- 1 tbsp balsamic vinegar
- 1 can bonito tuna (drained)
- Pinch of salt and pepper
- 1 tbsp fried onions
Instructions
- Slice the heirloom tomato (or two medium tomatoes) thinly.
- Arrange the tomato slices on a serving plate.
- Thinly slice the red onion or use pickled red onion for added flavor.
- Scatter the sliced onions over the tomato slices.
- Drain the can of bonito tuna and break it into chunks.
- Place the tuna chunks evenly over the tomatoes and onions.
- Drizzle the good quality Spanish olive oil over the salad.
- Add the tablespoon of balsamic vinegar.
- Sprinkle 1-2 tablespoons of fried onions over the top for added crunch.
- Garnish with salt and pepper to taste.
- Serve immediately and enjoy!
Notes
- For a more intense flavor, use pickled red onion instead of raw for a zesty kick.
- If you don’t have fried onions, crispy shallots or croutons can be a good substitute.
- This salad pairs beautifully with grilled meats or a side of crusty bread.
Nutrition
- Serving Size: 1 serving
- Calories: 210
- Sugar: 4g
- Sodium: 290mg
- Fat: 15g
- Saturated Fat: 2g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 7g
- Fiber: 2g
- Protein: 15g
- Cholesterol: 35mg