This post may contain affiliate links and we will earn a commission if you purchase through those links. Thank you for supporting us!
Craving a light, protein-packed salad that’s completely mayo-free? This Mediterranean Tuna Salad with chickpeas is the perfect solution! Packed with vibrant flavors from fresh vegetables, olives, roasted red peppers, and sun-dried tomatoes, this recipe is not only healthy but also incredibly satisfying. Whether you’re looking for a quick lunch, a delicious dinner, or a meal prep favorite, this tuna salad brings the bright, bold tastes of Mediterranean cuisine to your table in no time.
While traveling through Spain, Ella and I fell in love with the bold, fresh flavors of the Mediterranean. The combination of tuna, chickpeas, and simple yet flavorful ingredients was always on the menu, and it was such an inspiring experience. I was so excited to recreate these flavors in this tuna salad, reminding me of our time spent enjoying Mediterranean meals along the beautiful Spanish coast. It’s quick to prepare, packed with wholesome ingredients, and perfect for a light yet satisfying meal!
Why You Will Love This Mediterranean Tuna Salad
- No Mayo: This Mediterranean tuna salad is made without mayo!
- Easy: It’s easy to make and quick to mix together.
- Healthy: It comes together with healthy ingredients and only two teaspoons of oil.
- Flavorful: This tuna salad is bursting with vibrant Mediterranean flavors!
- Meal Prep: It’s a great tuna salad for meal prep! It’s a delicious lunch, dinner, or snack to enjoy throughout the week.
- High-Protein: The tuna and chickpeas make this salad high in protein.
What Is Mediterranean Tuna Salad?
It’s a delicious and easy tuna salad that’s packed with Mediterranean flavors. Our version is made with no mayo, keeping it light and fresh. It’s bursting with the bold flavors of red onion, cucumbers, olives, sun-dried tomatoes, roasted red peppers, and chickpeas.
Ingredients Needed
- Tuna: Use two cans of tuna in water, not oil. Drain the canned tuna and flake it into a bowl.
- Chickpeas: A can of chickpeas adds protein, flavor, and dimension to the tuna salad. Rinse and drain the chickpeas before adding them.
- Cucumbers: Seed and chop the cucumbers. You can use English or Persian cucumbers.
- Sun-Dried Tomatoes: Use sun-dried tomatoes not packed in oil and roughly chop them.
- Olives: Use kalamata olives, green olives, or your favorite olives for this recipe.
- Roasted Red Peppers: Chop the roasted red bell peppers.
- Red Onion: Dice the red onion.
- Olive Oil: Just two teaspoons of olive oil are needed for this recipe.
- Lemon: Use the juice from one medium lemon.
- Parsley: Chop fresh flat-leaf parsley for added fresh flavor.
- Oregano: Season with dried oregano for incredible flavor.
- Garlic Powder: For added flavor.
- Salt and Pepper: Season with salt and pepper to enhance the flavor of this tuna salad.
How To Make Mediterranean Tuna Salad
Step 1: Drain the canned tuna. Also, rinse and drain the chickpeas. Then, seed and chop the cucumbers. After that, chop the sun-dried tomatoes, olives, roasted red bell peppers, parsley, and dice the red onion.
Step 2: Flake the drained tuna into a large bowl. Then, add the chickpeas, cucumber, sun-dried tomatoes, olives, roasted red bell peppers, red onion, olive oil, lemon juice, parsley, garlic powder, salt, and pepper to the bowl.
Step 3: Thoroughly mix the tuna salad.
Step 4: Enjoy this tuna salad or chill it in the fridge for 30 minutes before serving to allow the flavors to meld together further.
Serving Suggestions
There are so many delicious ways you can serve this Mediterranean tuna salad, it’s incredibly versatile. Enjoy it right out of the bowl or try these other ways to serve it.
- Mixed Greens: Serve this tuna salad over a bed of mixed greens or arugula for a fresh salad.
- Lettuce: Scoop it into lettuce cups for a light and fresh meal.
- Bread: Scoop this tuna salad into pita pockets or over toasted bread.
- Crackers: This Mediterranean tuna salad is delicious with crackers.
- Bell Pepper: Scoop this tuna salad inside of a bell pepper, tomato, or avocado.
- Sandwich: Make a tuna salad sandwich or croissant sandwich!
Expert Tips
- What Kind Of Tuna To Use: For the best flavor and texture, choose high-quality tuna packed in water. Some great options are albacore or tongol tuna. You can also consider yellowfin tuna, which has a firmer texture and a slightly stronger flavor. Or, use skipjack tuna, which is more affordable and still offers a mild taste. These options provide the perfect balance of freshness and protein for this tuna salad.
- Let It Chill: Allow the tuna salad to chill in the fridge for at least 30 minutes before serving so the flavors have more time to meld.
- Finely and Evenly Chop: Chop the ingredients finely and evenly to ensure they are well-distributed throughout the salad. This creates a balanced flavor in every bite, with no single ingredient overpowering the others.
- Meal Prep This Tuna Salad: Double this recipe to make more tuna salad for meal prep. It stores well in the fridge and makes for a quick and nutritious meal option during the week!
Storage Instructions
Store leftover Mediterranean tuna salad in an airtight container in the refrigerator for up to 3 days. Do not freeze this salad as it will affect the texture of the tuna and vegetables.
Variations
- Add Cheese: Add crumbled feta cheese to this Mediterranean tuna salad for a tangy and creamy flavor that complements the dish.
- Swap The Chickpeas: If you’re not a fan of chickpeas, try substituting them with white beans such as cannellini beans or Great Northern beans for a creamy texture.
- Make It Spicy: Add a pinch of red pepper flakes to give your tuna salad some heat.
- Cucumber To Use: For this recipe, you can use English or Persian cucumbers. Persian cucumbers are small, crisp, and have minimal seeds. English cucumbers are longer than Persian cucumbers and offer a more refreshing flavor. Either will work well in this tuna salad!
- Olives Substitution: You can use Kalamata olives, Manzanilla olives, Castelvetrano olives, or your favorite olives. If you’re not a fan of olives, feel free to omit them altogether. Or, substitute with capers for a similar briny kick. For another option, try chopped artichoke hearts.
- Swap Tuna for Grilled Chicken: If you’re not in the mood for tuna, grilled chicken breast makes a great substitute while still keeping the salad light and high in protein.
- Vegan Option: Replace the tuna with additional chickpeas or a plant-based tuna substitute to make this recipe vegan.
- Quinoa or Couscous: Add some cooked quinoa or couscous to turn the salad into a more filling meal, adding whole grains for extra texture.
- Add Avocado: For a creamy, healthy fat boost, toss in some diced avocado. It pairs beautifully with the Mediterranean flavors.
Frequently Asked Questions
How Long Does Mediterranean Tuna Salad Last?
This Mediterranean tuna salad lasts up to three days when stored in an airtight container in the refrigerator.
Is Mediterranean Tuna Salad Gluten-Free?
Yes, all the ingredients in this Mediterranean tuna salad are naturally gluten-free. If needed, just ensure that any accompaniments you serve it with such as bread or crackers are gluten-free as well.
Can I Use Tuna In Oil Instead Of Water?
Yes, you can. However, just skip the two teaspoons of olive oil in the recipe and drain the tuna before using it.
More Recipes To Try Next!
- Cranberry Apple Tuna Salad
- Healthy Tuna Salad
- Tuna Salad With Capers
- White Bean Tuna Salad
- Tuna Burgers
- Mediterranean Spaghetti Squash
- Cottage Cheese Quiche
- Mediterranean Turkey Burgers
If you try this recipe please be sure to leave us a comment and star rating ★★★★★ letting us know how it turns out for you.
MEDITERRANEAN TUNA SALAD
Ingredients
- 2 cans of tuna in water
- 1, 15-ounce can chickpeas, drained and rinsed
- 1 cup seeded, chopped Persian or English cucumbers
- 1/3 cup sun-dried tomatoes (not packed in oil), chopped
- 10-11 kalamata olives, green olives, chopped (or your favorite olives)
- 1/3 cup roasted red bell peppers, chopped
- 1/3 cup diced red onion
- 2 teaspoons olive oil
- 1 medium lemon, juiced (about 2 tablespoons)
- 2 tablespoons chopped fresh flat-leaf parsley
- 1 teaspoon dried oregano
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
Instructions
- Prep the ingredients. Drain the canned tuna. Also, rinse and drain the chickpeas. Then, seed and chop the cucumbers. After that, chop the sun-dried tomatoes, olives, roasted red bell peppers, parsley, and dice the red onion.
- Flake the drained tuna into a large bowl. Then, add the chickpeas, cucumber, sun-dried tomatoes, olives, roasted red bell peppers, red onion, olive oil, fresh lemon juice, parsley, garlic powder, salt, and pepper to the bowl.
- Thoroughly mix all the ingredients.
- Enjoy this tuna salad or chill it in the fridge for 30 minutes to let the flavors meld together further.
Video
Notes
- For the best flavor and texture, choose high-quality tuna packed in water. Some great options are albacore, yellowfin, skipjack, or tongol tuna.
- We love to add crumbled feta cheese to this Mediterranean tuna salad for a tangy and creamy flavor!
- Chop the ingredients finely and evenly to ensure they are well-distributed throughout the salad.
- Store leftover Mediterranean tuna salad in an airtight container in the refrigerator for up to 3 days.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
This Mediterranean Tuna Salad with Chickpeas is a protein-packed, no-mayo dish bursting with fresh flavors from crisp veggies, and hearty chickpeas. It’s perfect for a light, healthy lunch or meal prep. Must try!
I didn’t have any parsley or roasted red peppers. I substituted green bell pepper and added crumbled feta, (which raises the WW points), but SO worth it! Great recipe! Thank you Shawna
Hi Lynda, that sounds delicious! Green bell pepper adds a nice crunch, and the crumbled feta must have brought amazing flavor, definitely worth it! I’m so happy you enjoyed this Mediterranean tuna salad! Thank you for sharing your variations and for leaving a review!