Easy Mediterranean Tuna Salad
This light and satisfying salad features flaky tuna mixed with crisp veggies, tangy lemon dressing, and a hint of Mediterranean herbs. It’s protein-packed, refreshing, and perfect for a quick lunch, dinner, or even a snack with whole-grain crackers or pita bread.
Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
Ingredients
For the Salad
1 can (150–170 g) tuna in water or olive oil, drained
½ cup cucumber, diced
½ cup cherry tomatoes, halved
¼ cup red onion, finely chopped
¼ cup bell pepper, diced
2 tbsp black or kalamata olives, sliced
2 tbsp crumbled feta cheese
2 tbsp fresh parsley, chopped
For the Dressing
2 tbsp extra virgin olive oil
1 tbsp lemon juice
½ tsp Dijon mustard
¼ tsp dried oregano
Salt & pepper to taste
Instructions
Prepare the Tuna:
Drain tuna well and flake it with a fork in a large bowl.
Add the Veggies:
Add cucumber, tomatoes, onion, bell pepper, olives, and parsley.
Make the Dressing:
In a small bowl, whisk olive oil, lemon juice, Dijon mustard, oregano, salt, and pepper until smooth.
Combine:
Pour the dressing over the salad and toss gently to combine.
Finish:
Sprinkle feta cheese on top (if using) and serve immediately or chill for 15 minutes before serving.
Serving Ideas
Serve over a bed of greens or spinach.
Add to a whole-grain wrap or pita pocket for a quick lunch.
Pair with boiled eggs, avocado slices, or roasted potatoes for a heartier meal.
Notes & Tips
Use tuna in olive oil for richer flavor or in water for a lighter version.
Substitute feta with goat cheese or mozzarella pearls.
Add chickpeas or quinoa to make it more filling.
Make it creamy with 1 tbsp Greek yogurt mixed into the dressing.
Frequently Asked Questions
Q: How long does it last?
Up to 3 days in the fridge in an airtight container.
Q: Can I use fresh tuna?
Yes! Grilled or pan-seared tuna (flaked) works beautifully.
Q: Is it spicy?
No — it’s fresh, tangy, and mild. You can add a pinch of chili flakes if you like heat.
Nutritional Information
Calories: ~300 kcal
Protein: 28 g
Fat: 18 g
Carbohydrates: 8 g
Fiber: 2 g