Mediterranean Tuna Salad

Mediterranean Tuna Salad is a fresh, protein-packed meal that’s quick to prepare. It’s perfect for lunches or light dinners, and tastes even better after the flavors have had a few minutes to mingle.

Think of it as my classic tuna salad reimagined with all the fresh, veggie-packed goodness of my favorite Mediterranean pasta salad.

Holly’s Recipe Highlights: Mediterranean Tuna Salad

Flavor: Crisp, colorful veggies and rich tuna tossed in a tangy lemon-garlic dressing with salty, briny Kalamata olives.
Why Make It: Canned tuna and chickpeas transform fresh vegetables into a satisfying, protein-packed meal that comes together quickly with no cooking required.
Serving Suggestions: Serve over fresh greens, tucked into homemade pita, or wrapped in a tortilla.

Cook Time: 15 Mins Serves: 4

Ingredient Notes

oil , vinegar , tomato , cucumber , chickpeas , onion , pepper , lemon , oregano , tuna , garlic , olives with labels to make Mediterranean Tuna Salad

Chickpeas: Rinse and drain the chickpeas well. For a softer, creamier texture, substitute with cannellini beans or navy beans.
Grape Tomatoes: Quarter grape tomatoes for easy bite-sized pieces or replace with halved cherry tomatoes or diced Roma tomatoes.
English Cucumber: Skip the peeling and use crisp English cucumbers. Or swap for regular cucumbers, but remember to peel and remove the seeds before dicing.
Red Bell Pepper: Use a red, yellow, or orange bell pepper for a similar sweetness and vibrant color.
Canned Tuna: Tuna packed in water offers a lighter flavor, while oil-packed tuna adds a richer, more savory taste.
Red Wine Vinegar and Lemon Juice: Combining both creates a balanced dressing with bright, rounded acidity and fresh flavor. Swap the red wine vinegar for white wine vinegar for a lighter dressing.

How to Make Mediterranean Tuna Salad

Canned tuna, mixed chopped veggies, and chickpeas in a bowl.

Canned tuna, mixed chopped veggies, and chickpeas in a bowl topped with herbs and seasonings.

Whisk the dressing ingredients together in a bowl.
Add the chickpeas, chopped vegetables, olives, and parsley. Toss.
Fold in the drained tuna (full recipe below).
Taste, adjust the seasoning, chill, and serve.

Drain the Chickpeas and Tuna: Drain thoroughly to prevent liquid from diluting the dressing.
Mix the Dressing: Mix the dressing well so the oregano and garlic are evenly distributed through the salad.
Cut the Veggies Evenly: Cut into similar small pieces so every spoonful has a little of everything, or use my favorite vegetable chopper to make quick work of it.
Let the Veggies Sit: Let them sit in the dressing for 10 to 15 minutes before adding the tuna for deeper flavor.

Store Leftovers

Keep salad in an airtight container in the refrigerator for up to 2 days. Stir gently before serving because some dressing may settle at the bottom.

Do not leave this tuna salad at room temperature for more than 2 hours. Keep it chilled in a cooler when packing it for lunch or a picnic and serve it over ice. Do not freeze.

Fresh No-Cook Lunches

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image of Everyday Comfort cookbook by Holly Nilsson of Spend With Pennies plus text

Prep Time 10 minutes

Cook Time 5 minutes

Total Time 15 minutes

In a large bowl, whisk together the olive oil, vinegar, lemon juice, oregano, salt, and black pepper.
Add the chickpeas, tomatoes, cucumber, onion, bell pepper, olives and parsley. Stir to combine.
Add the drained tuna and gently break it up with a fork. Gently fold to combine and season with additional salt and pepper to taste.

Tuna salad can be stored in the refrigerator in an airtight container for up to 2 days.
Serve tuna salad as a sandwich, over lettuce, or as a wrap in a tortilla.

Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.

Course Fish, Lunch, Snack

Cuisine American

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