Inspired by the Mediterranean diet, this Chickpea and 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 tuna and chickpea 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 lots of mayo and no other additions, but adding vegetables and serving tuna salad over leafy greens is a great way to add fiber. This chickpea and 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
- High in protein with 24g of protein per serving of canned tuna in water
- A good source of omega-3 fatty acids
- Rich in B vitamins, calcium, potassium, magnesium, and iron
- Low in fat and calories
How to Make Chickpea and 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. However, this can also be eaten as-is and is a great recipe for a tuna salad without mayo. For this salad, you’ll need the following.
Dairy and Produce
- feta cheese
- romaine or butter lettuce
- cucumber
- lemon
- grape tomatoes
- fresh basil
Pantry
- canned albacore tuna
- canned chickpeas
- roasted red peppers
- capers
- kalamata olives
- slivered almonds
- olive oil
- red wine vinegar
- dried oregano
What to Eat Tuna Salad With
This chickpea and tuna salad is a satisfying meal on its own. While I love to serve this healthy tuna salad over crisp leafy greens, it can also be tossed with whole wheat or gluten-free pasta or stuffed into a pita. To create an even more substantial meal, here are a few ideas of what to eat tuna salad with:
- Pita bread
- Bruschetta
- Hearty avocado toast
- Soup
- Tomato or roasted vegetable tart
- Baked potatoes
- Roasted sweet potatoes
- Roasted broccoli with garlic and olive oil
- Pasta
- Deviled or hard-boiled eggs
Healthy Tuna Salad FAQs
Tuna salad made with mayo typically lasts for about 3 to 5 days when stored properly in an airtight container in the refrigerator. The mayonnaise in the tuna salad can help preserve it. Tuna salads made with vinaigrette instead of mayonnaise, like this one, is best consumed within 2 to 3 days when stored properly in an airtight container in the refrigerator.
Tuna itself is a rich source of protein, with about 24g of protein per serving of canned tuna. Additionally, you can bulk up the protein content of healthy tuna salads by adding ingredients such as beans, cheese, and Greek yogurt.
This healthy tuna salad uses a lemon and olive oil vinaigrette. However, you can substitute the mayo used for tuna salad for many ingredients, such as Greek yogurt, avocado, cottage cheese, tahini, tzatziki, hummus, and more!
We hope that you make and enjoy this Mediterranean Chickpea and Tuna Salad! What is your favorite way to make tuna salad? Let us know in the comments below.
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Mediterranean Chickpea Tuna Salad
- Prep Time: 15 mins
- Total Time: 15 minutes
- Yield: 4 servings 1x
- Category: Salad
- Method: Chop
- Cuisine: Mediterranean
- Diet: Gluten Free
Description
Inspired by the Mediterranean diet, this Chickpea Tuna Salad is full of flavor, uses no mayo, and is packed with protein and fiber.
Ingredients
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
Instructions
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!
Notes
The recipe can easily be made dairy-free by leaving out the feta, and still tastes delicious!
More Tuna Recipes
Mediterranean Tuna Pasta Salad
Easy Nicoise Salad
Ahi Tuna Protein Poke Bowls
Last Updated on March 19, 2024 by Tiffany
How well would this salad hold up if made a day in advance, and are there any ingredients you would add or swap to enhance the flavor even more?
This was so good!! I used what veg I had on hand (cherry tomatoes, red & green onion) and didn’t have feta or olives. It still turned out so delicious. The dressing plus the slivered almonds & basil really made this for me. I will be making this often.
Thank you, Erin! So glad you liked it. 🙂
Usually my tuna salad is just plain boring but not anymore with this wonderful recipe. I am excited to make this tomorrow! I always use mayo and the lemon olive oil vinaigrette sounds perfect. Looks so delicious! Perfect for lunch or dinner.