If you’re in the mood for something light, flavorful, and packed with protein, this Mediterranean Tuna Salad is the perfect answer. It’s fresh, vibrant, and so easy to throw together, you’ll wonder why you didn’t make it sooner! Imagine tender tuna, tangy olives, crispy cucumbers, juicy tomatoes, and a zesty dressing that ties everything together—this salad is basically the Mediterranean on a plate. And the best part? It’s quick, healthy, and can be enjoyed as a stand-alone meal or a side to your favorite dish.
This recipe is inspired by the classic Mediterranean flavors that have stood the test of time. It’s not only a throwback to the Mediterranean diet, but it’s also one of those salads that can be prepared in minutes, making it perfect for busy lunches, meal prep, or even a last-minute dinner when you want something light but satisfying.
Trust me, once you take that first bite, you’ll be hooked. The flavors are bold, the ingredients are simple, and the taste is absolutely unforgettable.
Why You’ll Love Mediterranean Tuna Salad
This salad is all about fresh ingredients and big flavors. It’s the kind of dish you’ll make over and over again because it’s quick, healthy, and incredibly satisfying. Whether you’re looking for a protein-packed lunch or a light dinner, this salad has you covered.
Is this Mediterranean Tuna Salad for you? Let’s see. Mediterranean Tuna Salads are…
- Fresh and Flavorful: Every bite is a burst of Mediterranean goodness with tangy olives, sweet tomatoes, and fresh cucumbers.
- Protein-Packed: Tuna is a great source of lean protein, making this salad filling enough for a main dish.
- Quick and Easy: No cooking, just mixing—and you’re done in under 15 minutes!
- Healthy and Nutritious: Packed with omega-3s, healthy fats, and lots of veggies.
- Versatile: Perfect for lunch, dinner, or as a side dish for your BBQ or picnic.
Quick Tip: For extra flavor, marinate the tuna in the dressing for about 10 minutes before assembling!
Ingredients in Mediterranean Tuna Salad
Here’s the magic of this Mediterranean-inspired salad—it’s simple but packed with flavor. Let’s take a look:
Canned Tuna: The protein-packed star of this dish. Use tuna packed in olive oil for extra richness.
Cucumber: Adds a refreshing crunch that balances the other ingredients.
Cherry Tomatoes: Sweet and juicy, these little bursts of flavor bring the salad to life.
Red Onion: Adds a hint of sharpness to balance out the creaminess of the tuna.
Olives: Kalamata olives are a must! They bring that iconic briny bite that makes this salad pop.
Feta Cheese: Crumbled feta adds richness and that salty, creamy finish.
Olive Oil: For the dressing—rich, smooth, and full of flavor.
Lemon Juice: The tangy, citrusy hit that brightens everything up.
Dried Oregano: A classic Mediterranean herb that adds depth to the dressing.
(Note: the full ingredients list, including measurements, is provided in the recipe card directly below.)
Instructions
Let’s dive into the steps to create this Mediterranean masterpiece:
Drain and Flake the Tuna: Open your tuna cans, drain, and flake the tuna with a fork in a large mixing bowl.
Chop the Veggies: Dice the cucumber, halve the cherry tomatoes, and thinly slice the red onion. Add them to the bowl with the tuna.
Add the Olives and Feta: Toss in the Kalamata olives and crumbled feta for those Mediterranean flavors we crave.
Make the Dressing: In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper.
Toss Together: Pour the dressing over the tuna and vegetables, tossing gently until everything is coated.
Serve and Enjoy: Serve immediately, or refrigerate for about 10 minutes to let the flavors meld together.
How to Make Mediterranean Tuna Salad?
Fresh Salads: Pair it with a simple mixed greens salad or spinach salad for an extra dose of veggies.
Crusty Bread: Serve with warm, crusty bread, pita, or a side of crackers for a satisfying meal.
Creamy Accompaniments: A dollop of tzatziki or hummus makes a delicious addition.
Vegetable Sides: Roasted bell peppers or grilled asparagus would complement this salad perfectly.
As a Standalone: Honestly, it’s perfect on its own as a light and fresh lunch or dinner.
Nutrition Information (Per Serving)
- Serving Size: 1 portion
- Calories: 310
- Sugar: 4g
- Sodium: 600mg
- Fat: 18g
- Saturated Fat: 3g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 8g
- Fiber: 2g
- Protein: 30g
- Cholesterol: 40mg
How to Serve Mediterranean Tuna Salad?
- In a wrap with a drizzle of tahini for a Mediterranean twist.
- On top of a bed of quinoa for a hearty, protein-packed lunch.
- As a side dish to grilled meats, or with roasted vegetables for a filling meal.
- In a pita pocket or on whole grain toast for a quick sandwich option.
Additional Tips
Prep Ahead: Make the salad a day ahead and store in an airtight container. It actually gets better after the flavors sit together!
Spice It Up: Add red pepper flakes or a dash of hot sauce if you like a little heat.
Dietary Adjustments: Swap feta for vegan cheese for a plant-based option, or use chickpeas instead of tuna for a veggie alternative.
Storage Tips: Store leftovers in an airtight container for up to 2 days. It’s best enjoyed fresh, but you can keep it in the fridge for a quick grab-and-go meal.
Double the Batch: This salad makes a great meal prep option. Double the recipe and enjoy it throughout the week!
Tips & Variations/Quick Tips
- Add roasted red peppers for extra sweetness and color.
- Throw in some capers for an added briny punch.
- For more crunch, toss in some chopped nuts like almonds or pine nuts.
FAQ
Q1: Can I substitute the canned tuna with grilled chicken?
A1: Absolutely! Grilled chicken works wonderfully in this salad for a different twist.
Q2: Can I make this dish ahead of time?
A2: Yes! Prepare the salad and dressing separately, then toss everything together right before serving.
Q3: How do I store leftovers?
A3: Store leftovers in an airtight container in the fridge for up to 2 days. It’s best served fresh, but still tasty when reheated.
Q4: Can I freeze this dish?
A4: It’s best not to freeze this salad, as the fresh vegetables won’t hold up well after freezing.
Q5: What’s the best way to reheat this dish?
A5: Mediterranean tuna salad is best served chilled or at room temperature. No reheating necessary!
Q6: Can I double the recipe?
A6: Yes! It’s easy to scale up this recipe for larger crowds or meal prep.
This Mediterranean Tuna Salad is everything you want in a quick, fresh meal—flavorful, satisfying, and packed with those Mediterranean ingredients we love. Whether you’re enjoying it for lunch or dinner, it’s a recipe that’s guaranteed to become a favorite in your kitchen.
Mediterranean Tuna Salad
Ingredients
- 6 ounces tuna canned or jarred, packed in spring water; Safe Catch Tuna recommended
- ½ cup diced artichoke hearts
- ½ cup chopped kalamata olives pitted
- 1 roasted red pepper chopped
- ¼ cup fresh parsley chopped
- 2 tablespoons basil leaves slivered
- 3 tablespoons olive oil
- 1 lemon juiced
- Salt to taste
- Freshly ground pepper to taste
Instructions
- Combine Ingredients:
- In a bowl, combine the tuna, artichoke hearts, kalamata olives, roasted red pepper, parsley, and basil.
- Season:
- Drizzle with olive oil and lemon juice, then season with salt and pepper to taste. Mix well.
- Chill:
- Cover and chill until ready to serve.
- Serve:
- Serve in lettuce leaves, on a baguette, or with whole-grain crackers.
Notes
- Serving Suggestions: This salad is great on its own or served with whole-grain crackers for a crunchy side. You can also enjoy it as a topping for a bed of greens or stuffed in a pita for a delicious wrap.
- Make Ahead Tip: This salad can be made ahead of time and stored in the fridge for up to two days.
