Inspired by the Mediterranean diet, this Chickpea Tuna Salad is full of flavor, uses no mayo, and is packed with protein, fiber, and heart-healthy omega-3 fatty acids.
When it comes to lunch, salads are pretty much always my go-to. They’re easy to throw together, nutritious, and filling, but still light. I enjoy healthy, lighter lunches that don’t make me feel lethargic or like I need a nap when I come back from my lunch break. However, I also like a lunch that is actually satisfying and not deemed the unforgivable “sad desk lunch.”
This is where this Mediterranean Chickpea Tuna Salad steps in. It’s packed with flavor and anything but a boring lunch. It’s also loaded with nutrients, protein, fiber, and heart-healthy omega-3 fatty acids. More on that in a bit.
Is Tuna Salad Healthy?
Tuna salad can be a very nutritious meal. Not only is tuna an excellent source of complete protein, but the omega-3 fatty acids found in tuna support heart health and brain function. Tuna is also a great source of B vitamins, calcium, potassium, magnesium, and iron.
It is common to make tuna salad with too much mayo and no other additions, but adding vegetables and serving tuna salad over leafy greens is a great way to add fiber. This chickpea tuna salad uses a very simple olive oil, red wine vinegar, and lemon dressing. In addition, it contains protein- and fiber-rich ingredients such as crisp cucumbers, roasted red peppers, olives, tomatoes, chickpeas, feta, almonds, and fresh herbs.
One important note is that canned tuna does contain mercury, and the FDA generally recommends eating fish 2-3 times per week to limit mercury consumption but get enough beneficial nutrients. To read more about the levels of mercury in canned tuna varieties, check out this article on Healthline.
Health Benefits of Tuna
- Packed with protein
- Great source of omega-3 fatty acids
- Rich in B vitamins
- Contains important vitamins and minerals such as calcium, potassium, iron, and magnesium
How to Make Chickpea Tuna Salad
This healthy tuna salad combines Mediterranean-inspired flavors and ingredients and is dressed with a lemony olive oil vinaigrette instead of mayo. I like to serve this tuna salad over romaine or butter lettuce. For this salad, you’ll need the following.
Dairy and Produce
- unsalted butter
- cream cheese
- pumpkin puree (can be canned)
- active dry yeast
- all-purpose flour
- brown sugar
- pumpkin pie spice
- confectioners sugar
What to Eat Tuna Salad With
This chickpea tuna salad is a satisfying meal on its own. While I love to serve this salad over crisp leafy greens, it can also be tossed with whole wheat or gluten-free pasta. To create an even more substantial meal, here are a few ideas of what to eat tuna salad with:
We hope that you make and enjoy this Mediterranean Chickpea Tuna Salad! What is your favorite way to make tuna salad? Let us know in the comments below.Print
Inspired by the Mediterranean diet, this Chickpea Tuna Salad is full of flavor, uses no mayo, and is packed with protein and fiber.
For the Dressing
- ¼ cup olive oil
- 2 tablespoons red wine vinegar
- 1 tablespoon fresh lemon juice
- ½ teaspoon dried oregano
- Salt and pepper, to taste
For the Chickpea Tuna Salad
- 1 cucumber, diced
- 1 cup diced roasted red peppers
- 1 cup grape tomatoes, halved
- 1 15-ounce can chickpeas, drained and rinsed
- 1 tablespoon capers
- ½ cup sliced kalamata olives
- 2 5-ounce cans albacore tuna
- ½ cup crumbled feta
- ¼ cup chopped fresh basil
- ¼ cup toasted slivered almonds
- Romaine or butter lettuce, for serving
Make the Dressing
- Combine the olive oil, red wine vinegar, lemon juice, oregano, salt, and pepper in a mason jar or bowl.
- Shake or whisk thoroughly until combined and set aside.
Make the Salad
- In a large bowl, toss together diced cucumber, roasted red peppers, grape tomatoes, chickpeas, capers, and kalamata olives.
- Gently fold in the tuna.
- Next, gently fold in the feta and fresh basil.
- Give the dressing another shake/whisk and pour it over the salad. Mix everything together until combined.
- Serve the tuna salad over lettuce and top with a tablespoon of toasted slivered almonds for crunch. Enjoy!
The recipe can easily be made dairy-free by leaving out the feta, and still tastes delicious!