Easy Mediterranean Tuna Salad Recipe (10-Minute Healthy Meal)
This Mediterranean Tuna Salad is a healthy, high-protein lunch that’s ready in just 10 minutes. Packed with healthy ingredients like flaky tuna, fresh vegetables, olives, and tangy feta cheese, this no-mayo tuna salad is packed with bold Mediterranean flavor and heart-healthy benefits.
This Mediterranean-style Tuna Salad is Perfect for busy weeknights, meal prep, or a light dinner, this low-carb and gluten-free salad fits seamlessly into the Mediterranean diet. It’s rich in omega-3 fatty acids, full of fiber, and incredibly satisfying without being heavy.
🧡 Why You’ll Love This Mediterranean Tuna Salad
✅ Quick and Easy
Ready in just 10 minutes with no cooking involved, this easy tuna salad recipe is perfect for busy weekdays or meal prep lunches.
💪 High in Protein
Packed with tuna and feta, this salad offers a satisfying high-protein meal that’s ideal for low carb or Mediterranean diets.
🥗 Fresh and Flavorful
Loaded with veggies, olives, herbs, and lemony dressing, every bite of this healthy tuna salad is bright, crunchy, and refreshing.
🧄 No Mayo Needed
This is a tuna salad without mayo! It uses a simple olive oil dressing for a light, heart-healthy alternative.
🌱 Customizable & Meal-Prep Friendly
Add avocado, chickpeas, or grains — this Mediterranean tuna salad keeps well and gets even more delicious with time.
🛒 Ingredients You’ll Need
This healthy Mediterranean tuna salad recipe is made with simple, fresh ingredients full of vibrant flavor and perfect for clean eating or the Mediterranean diet. Here’s what you’ll need:
🐟 For the Salad:
- 1 can (5–6 oz) tuna – Prefer wild-caught in olive oil.
- 1 cup cherry tomatoes, halved – Juicy and sweet.
- 1/2 cup cucumber, diced – Crisp and refreshing.
- 1/4 cup red bell pepper, diced – Adds vibrant crunch.
- 1/4 cup red onion, thinly sliced – For tangy depth.
- 1/4 cup Kalamata olives, halved – Salty and briny goodness.
- 1/4 cup feta cheese, crumbled – Creamy and tangy.
- 2 cups chopped kale or baby spinach – A nutritious base.
- 1 tbsp capers (optional) – For bold flavor.
- 2 tbsp fresh parsley, chopped – Herbaceous freshness.
🥄 For the Dressing:
- 2 tbsp extra virgin olive oil – Heart-healthy fats.
- 1 tbsp red wine vinegar or lemon juice – Bright acidity.
- 1/2 tsp Dijon mustard – Adds a kick and emulsifies.
- 1/2 tsp dried oregano – Classic Mediterranean flavor.
- Salt & pepper, to taste – Balances the flavor.
These wholesome clean eating ingredients create a nutrient-rich, high protein Mediterranean tuna salad that’s ideal for lunch, meal prep, or a light dinner. It’s naturally low-carb, gluten-free, and perfect for those looking for a no-mayo tuna salad full of flavor!
🥄 Step-by-Step Instructions: How to Make the Best Mediterranean Tuna Salad
Follow these easy steps to create a fresh, healthy, and Mediterranean-style tuna salad in under 10 minutes. It’s a no-mayo tuna salad packed with flavor, ideal for light lunches or high-protein meal prep.
✅ Step 1: Prepare the Dressing
In a bowl or mason jar, whisk together:
- 2 tbsp extra virgin olive oil
- 1 tbsp red wine vinegar or lemon juice
- 1/2 tsp Dijon mustard
- 1/2 tsp dried oregano
- Salt & pepper to taste
This simple vinaigrette keeps the salad light and perfect for a healthy Mediterranean diet.
✅ Step 2: Drain and Flake the Tuna
Use a 5–6 oz can of wild-caught tuna (preferably in olive oil). Drain and flake with a fork into bite-size pieces for texture.
✅ Step 3: Chop the Vegetables
- 1 cup cherry tomatoes, halved
- 1/2 cup diced cucumber
- 1/4 cup thinly sliced red onion
- 1/4 cup Kalamata olives, halved
- Optional: 1 tbsp capers
These veggies bring crunch, color, and nutrition to your easy tuna salad.
✅ Step 4: Combine the Ingredients
In a large mixing bowl, gently combine:
- Prepared vegetables & flaked tuna
- 1/4 cup crumbled feta cheese
- 2 cups arugula, spinach, or kale
- 2 tbsp fresh parsley
Gently mix to maintain texture and flavor.
✅ Step 5: Add Dressing and Toss
Pour the dressing over the salad and toss gently to combine. Each bite should be coated with that zesty vinaigrette goodness!
✅ Step 6: Serve and Enjoy
Serve fresh with warm pita bread or chill for 20 minutes to allow the flavors to meld. Perfect for lunch, dinner, or a protein-packed snack!
Serving Suggestions for Easy Mediterranean Tuna Salad
Serve with Fresh Whole Wheat Pita Bread
Pair your Mediterranean Tuna Salad with warm, soft whole wheat pita bread for an authentic Mediterranean meal. The slightly nutty flavor complements the zesty tuna salad perfectly.
On a Bed of Crisp Mixed Greens
For a lighter, low-carb option, serve your tuna salad on a bed of mixed greens such as spinach or arugula. It adds extra freshness and crunch, paired perfectly with olive oil and lemon dressing.
Stuffed in Avocados
For a creative twist, hollow out ripe avocados and stuff them with Mediterranean Tuna Salad. The creamy texture of avocado complements the tangy salad perfectly.
Serve as a Sandwich or Wrap
Spread your Mediterranean Tuna Salad between two slices of whole grain bread or use wraps for a portable, easy meal. Add cucumber and tomatoes for extra crunch and flavor.
As a Topping for Grilled Vegetables
Top grilled veggies like zucchini and bell peppers with your Mediterranean Tuna Salad. The smoky grilled flavors and creamy salad will create a satisfying and hearty dish.
Storage & Meal Prep Tips for Easy Mediterranean Tuna Salad
Pro Tip: If you’re using fresh vegetables like cucumbers or tomatoes, consider storing them separately and adding them to the salad just before serving. This will prevent the salad from becoming soggy.
To keep it fresh:
- Layer your ingredients: Place the tuna mixture at the bottom of the container, followed by vegetables and dressing.
- Pre-make the dressing: Store the dressing in a small container and pour it over the salad just before serving.
To freeze:
- Store the tuna in a freezer-safe container and label it with the date.
- When ready to eat, thaw the tuna overnight in the fridge, then mix it with freshly prepared veggies and dressing.
- Use fresh ingredients: Make sure your vegetables are fresh and free from any bruising or damage.
- Dress before serving: Keep the dressing separate until it’s time to serve to avoid sogginess.
- Avoid overmixing: Gently mix the salad to keep the vegetables crisp and the ingredients from getting mushy.
FAQs on Mediterranean Tuna Salad Recipe
A Mediterranean tuna salad typically includes canned tuna (preferably packed in olive oil), cucumbers, cherry tomatoes, red onions, Kalamata olives, feta cheese, and a simple dressing made of olive oil, lemon juice, oregano, and garlic. Some variations may also include capers or fresh herbs like parsley or basil for added flavor.
Yes! Mediterranean tuna salad is a healthy choice, packed with lean protein from the tuna, healthy fats from olive oil and olives, and plenty of fresh vegetables. It’s low in carbs, high in fiber, and rich in heart-healthy omega-3 fatty acids, making it a nutritious option for anyone following a Mediterranean diet, keto diet, or looking for a healthy lunch or dinner.
Mediterranean tuna salad can be made ahead of time and stored in an airtight container in the fridge for up to 2-3 days. The flavors actually improve after sitting for a few hours, allowing the ingredients to marinate and absorb the dressing. Just be sure to keep the feta cheese and olives fresh by adding them right before serving.
Yes, canned tuna in olive oil is a great option for Mediterranean tuna salad as it adds extra richness and flavor. The olive oil complements the Mediterranean ingredients in the salad, providing a boost of healthy fats. Just be sure to drain any excess oil to prevent the salad from becoming too greasy.
Yes! If you prefer, you can substitute feta cheese with other cheese options like goat cheese, mozzarella, or even a dairy-free alternative if you’re following a vegan or lactose-free diet. However, feta cheese brings a tangy, salty flavor that pairs perfectly with the Mediterranean ingredients.
Yes, Mediterranean tuna salad is naturally gluten-free, making it a great option for those with gluten sensitivities or celiac disease. However, if you’re serving it with bread or crackers, be sure to choose gluten-free options to keep the meal fully gluten-free.
Mediterranean tuna salad is very customizable. You can add extra vegetables like bell peppers, artichokes, or avocado for added flavor and nutrition. It’s also a great way to use up any leftover vegetables from your fridge.
Mediterranean tuna salad can be served on its own as a light lunch or dinner, or paired with a variety of sides. Consider serving it with a side of whole-grain pita bread, over a bed of greens, or with a simple quinoa or couscous salad. It also works well as a topping for a Mediterranean-inspired wrap or in lettuce cups for a low-carb option.
To make Mediterranean tuna salad for meal prep, simply combine all of your ingredients (except the feta and dressing) in meal prep containers. When ready to serve, add the dressing and feta cheese to avoid soggy salad. This way, your Mediterranean tuna salad stays fresh for up to 3 days.
While tuna is the classic choice for Mediterranean tuna salad, you can use other types of fish like salmon, sardines, or even grilled chicken for a variation. Each will bring a slightly different flavor profile but will still work well with the Mediterranean ingredients.
Easy Mediterranean Tuna Salad Recipe (10-Minute Healthy Meal)
This Mediterranean Tuna Salad is a fresh, delicious, and protein-rich dish that's perfect for lunch, dinner, or meal prep. Packed with heart-healthy ingredients like olives, tuna, and olive oil, it's a healthy salad that's ready in just 10 minutes. Low-carb, gluten-free, and ideal for a Mediterranean diet!
Ingredients
- 1 can (5–6 oz) tuna in olive oil or water, drained
- 1 cup cherry tomatoes, halved
- 1/2 cup cucumber, diced
- 1/4 cup red onion, thinly sliced
- 1/4 cup Kalamata olives, pitted and halved
- 1/4 cup crumbled feta cheese
- 2 cups mixed greens or arugula
- 2 tbsp fresh parsley, chopped
- 1 tbsp capers (optional)
For the Dressing:
- 2 tbsp extra virgin olive oil
- 1 tbsp red wine vinegar or lemon juice
- 1/2 tsp Dijon mustard
- 1/2 tsp dried oregano
- Salt and pepper to taste
Instructions
Notes
Nutrition Information:
Yield:
2Serving Size:
1Amount Per Serving: Calories: 307Total Fat: 28gSaturated Fat: 6gTrans Fat: 0gUnsaturated Fat: 21gCholesterol: 17mgSodium: 584mgCarbohydrates: 11gFiber: 3gSugar: 5gProtein: 5g
If you like this article about Easy Mediterranean Tuna Salad Recipe, please share this with your friends on Facebook and Pinterest. Also, subscribe to my blog to get all the latest content first on your mobile.
