Greek Chickpea and Tuna Salad
This Greek chickpea and tuna salad is a protein-packed, no-cook Mediterranean dish made with tender chickpeas, flaky tuna, crisp vegetables, and a bright lemon-olive oil dressing. It’s filling yet light, heart-healthy, and ideal for meal prep, summer meals, or quick weekday lunches.
Prep Time: 15 minutes
Cook Time: 0 minutes
Total Time: 15 minutes
Servings: 2–3
Ingredients
Salad
1 can (240 g drained) chickpeas, rinsed
1 can (160 g drained) tuna in water or olive oil
1 cup cucumber, diced
1 cup cherry tomatoes, halved
¼ cup red onion, finely sliced
¼ cup Kalamata olives, sliced
¼ cup feta cheese, crumbled
2 tbsp fresh parsley or dill, chopped
Greek Dressing
3 tbsp extra virgin olive oil
1½ tbsp fresh lemon juice
½ tsp dried oregano
Salt & black pepper, to taste
Instructions
Prepare the Base
In a large bowl, add chickpeas and drained tuna.
Gently break the tuna into chunks with a fork.
Add Vegetables
Add cucumber, cherry tomatoes, red onion, olives, and herbs.
Make the Dressing
In a small bowl, whisk olive oil, lemon juice, oregano, salt, and pepper.
Combine
Pour dressing over the salad and toss gently to combine.
Finish & Serve
Sprinkle feta cheese on top.
Taste and adjust seasoning if needed.
Serve immediately or chill for 10–15 minutes for best flavor.
Tips & Notes
Extra Protein: Add a boiled egg or extra tuna.
No Onion Bite: Soak red onion in cold water for 5 minutes before using.
Meal Prep: Keeps well in the fridge for up to 2 days.
Low-Fat Option: Use tuna in water and reduce olive oil to 2 tbsp.
Frequently Asked Questions
Q: Can I make this salad without feta?
Yes, simply omit feta or replace it with avocado or dairy-free cheese.
Q: Can I use dried chickpeas?
Yes, cook them fully until tender before using.
Q: Is this salad good for weight loss?
Absolutely—it’s high in protein, fiber-rich, and keeps you full longer.
Q: Can I serve this as a meal?
Yes, pair it with whole wheat pita or enjoy it on its own.
Nutritional Information
Calories: ~360 kcal
Protein: 28 g
Carbohydrates: 24 g
Fiber: 7 g
Fat: 18 g
Saturated Fat: 4 g
Sodium: 420 mg