Name: Mediterranean Tuna Salad
Prep time: 10 min
Total time: 10 min
Cuisine: Mediterranean
Ingredients: 2 cans (5 oz each) tuna packed in water, drained; 1 cup cherry tomatoes, halved; 1 cucumber, diced; 1/2 red onion, finely chopped; 1/4 cup Kalamata olives, pitted and sliced; 1/4 cup crumbled feta cheese; 2 tablespoons fresh parsley, chopped; 2 tablespoons fresh lemon juice; 3 tablespoons extra virgin olive oil; 1 teaspoon dried oregano; Salt and black pepper, to taste

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A vibrant and refreshing salad combining flaky tuna with crisp vegetables, olives, and a tangy lemon-olive oil dressing inspired by Mediterranean flavors—perfect for a healthy lunch or light dinner.

Why You'll Love This Recipe

This Mediterranean Tuna Salad is a game-changer for busy weekdays when you need something nutritious and satisfying without spending hours in the kitchen. It's packed with lean protein and fresh vegetables, making it perfect for health-conscious eaters. The combination of briny olives, tangy feta, and zesty lemon dressing creates a flavor profile that transports you straight to the Mediterranean coast. Plus, it's naturally gluten-free, low-carb, and high in protein, making it suitable for various dietary preferences. Whether you're meal prepping for the week ahead or need a quick dinner solution, this versatile salad has you covered.

Ingredients

(Tip: You'll find the full list of ingredients and measurements in the recipe card below.)

Tuna packed in water serves as the protein-rich foundation of this salad, providing a mild flavor that pairs beautifully with Mediterranean ingredients. Choose solid white albacore for firmer texture or chunk light for a more economical option.

Cherry tomatoes add sweet juicy bursts of flavor and vibrant color to the salad. They're also packed with lycopene and vitamin C, making them as nutritious as they are delicious.

Cucumber contributes refreshing crunch and hydration to balance the protein-rich tuna. Leave the skin on for extra nutrients or peel if you prefer a milder flavor profile.

Red onion provides a sharp, pungent flavor that cuts through the richness of other ingredients. If you find raw onion too strong, soak the chopped pieces in cold water for 10 minutes before adding to mellow their bite.

Kalamata olives bring that quintessential Mediterranean brininess and depth of flavor. Their meaty texture and distinctive taste are worth seeking out, but any black or green olives can work in a pinch.

Feta cheese adds a creamy, tangy element that complements the other ingredients perfectly. Its salty character helps season the entire dish while adding calcium and protein.

Fresh parsley brightens the entire salad with its clean, herbaceous notes. It's more than just a garnish—it's an integral flavor component that adds freshness.

Lemon juice provides acidity that balances the richness of the tuna and olive oil while enhancing all the other flavors. Fresh is always best for the brightest flavor.

Extra virgin olive oil forms the backbone of the dressing, offering fruity, peppery notes and heart-healthy fats. Use the best quality you can afford as its flavor will shine through.

Dried oregano delivers that signature Mediterranean herb profile. It's more potent dried than fresh, adding earthy, slightly minty notes throughout the salad.

Salt and black pepper are essential for bringing all the flavors together. Sea salt and freshly ground black pepper will give you the best flavor.

Directions

In a large bowl, combine the drained tuna, cherry tomatoes, cucumber, red onion, olives, feta, and parsley.
In a small bowl, whisk together the lemon juice, olive oil, oregano, salt, and pepper until well combined.
Pour the dressing over the tuna mixture and gently toss to coat all ingredients evenly.
Adjust seasoning if needed and serve immediately or chill for 30 minutes to meld the flavors.

Servings and Timing

This recipe yields 2 generous servings, making it perfect for a light lunch for two or a hearty meal for one with leftovers. You can easily double or triple the recipe for meal prep or when feeding a family. The total preparation time is just 10 minutes with no cooking required, making it an ideal quick meal solution. Each serving contains approximately 320 calories, offering a balanced nutritional profile with high protein content and healthy fats.

Variations

Greek-Inspired Version: Add chopped bell peppers and a sprinkle of oregano, and replace the parsley with fresh dill.

Italian Twist: Incorporate diced mozzarella instead of feta, add fresh basil instead of parsley, and include a splash of balsamic vinegar in the dressing.

Spicy Option: Add diced jalapeño or a pinch of red pepper flakes for those who enjoy a kick of heat.

Hearty Upgrade: Mix in a can of drained and rinsed chickpeas or white beans for additional protein and fiber.

Carb-Friendly Version: Serve over cooked quinoa, brown rice, or alongside warm pita bread to make it more substantial.

Avocado Addition: Fold in diced avocado just before serving for extra creaminess and healthy fats.

Herb Explosion: Enhance the flavor profile with a mixture of Mediterranean herbs like mint, basil, and dill in addition to the parsley.

Storage/Reheating

This Mediterranean Tuna Salad can be stored in an airtight container in the refrigerator for up to 2 days. The flavors actually improve after a few hours as they meld together, making it an excellent make-ahead option. For best results, consider keeping the dressing separate if preparing more than a few hours in advance, then combining just before serving.

Since this is a cold salad, reheating isn't necessary or recommended. If you've refrigerated it, simply let it sit at room temperature for about 15 minutes before serving to take the chill off and allow the flavors to become more pronounced.

If you're meal prepping, consider layering the ingredients in mason jars with the dressing at the bottom and the more delicate ingredients like feta and herbs at the top. This prevents sogginess and ensures each component maintains its ideal texture until you're ready to enjoy it.

FAQs

Can I use tuna packed in oil instead of water?

Yes, you can use tuna packed in oil for a richer flavor profile. If using oil-packed tuna, you might want to reduce the olive oil in the dressing slightly to maintain the right balance. Be aware that oil-packed tuna will increase the calorie content of the dish.

How can I make this salad more filling?

To make this salad more substantial, consider adding cooked quinoa, pasta, or bulgur wheat. You could also serve it with warm pita bread or add chickpeas, white beans, or avocado to increase the fiber and healthy fat content.

Is this Mediterranean Tuna Salad healthy?

Absolutely! This salad is rich in lean protein from the tuna, healthy fats from olive oil and olives, and packed with vegetables. It's a low-carb, high-protein option that fits well into many healthy eating plans including Mediterranean diet patterns.

Can I prepare this salad in advance?

Yes, this salad can be prepared up to 24 hours in advance. For the freshest results, consider keeping the dressing separate until just before serving. The flavors actually improve as they have time to meld together in the refrigerator.

What can I substitute for feta cheese if I don't have it?

If you don't have feta cheese, you could use crumbled goat cheese, ricotta salata, or even small cubes of mozzarella. For a dairy-free option, you could omit the cheese entirely or add some diced avocado for creaminess.

How long will this tuna salad last in the refrigerator?

This Mediterranean Tuna Salad will stay fresh in the refrigerator for up to 2 days when stored in an airtight container. The texture of the vegetables may soften slightly over time, but the flavors will continue to develop.

Can I use fresh tuna instead of canned?

Yes, you can absolutely use fresh cooked tuna instead of canned. Simply grill or sear about 8-10 ounces of tuna steak, let it cool, then flake it into the salad. This will elevate the dish with a more delicate texture and flavor.

Is this recipe suitable for meal prep?

This is an excellent recipe for meal prep. You can prepare multiple servings at once and portion them into containers for quick lunches throughout the week. If prepping several days ahead, consider keeping the more delicate ingredients like the feta and dressing separate until ready to eat.

What can I serve with this Mediterranean Tuna Salad?

This salad works well as a standalone meal, but you could serve it with warm pita bread, a side of hummus, a bowl of soup, or even stuffed into a wrap or pita pocket for a more portable option.

Can I make this recipe without onions?

If you're not a fan of raw onions, you have several options. You could omit them entirely, substitute with milder green onions or chives, or reduce the bite of red onions by soaking them in cold water for 10 minutes before adding to the salad.

Conclusion

This Mediterranean Tuna Salad represents the perfect balance of convenience, nutrition, and flavor. It embodies the essence of Mediterranean cuisine with its fresh ingredients, vibrant colors, and simple preparation that allows each component to shine. Whether you're looking for a quick lunch option, a protein-packed post-workout meal, or a light dinner that doesn't require cooking, this versatile salad delivers on all fronts.

The beauty of this recipe lies in its adaptability—feel free to adjust the ingredients based on your preferences or what you have available in your kitchen. The combination of lean protein, fresh vegetables, and heart-healthy fats makes it not just delicious but nourishing as well.

Make this Mediterranean Tuna Salad part of your regular meal rotation for those times when you want something satisfying that comes together in minutes but tastes like you spent much longer preparing it. Your taste buds—and your schedule—will thank you.