This Quick Mediterranean Tuna Salad is a light, refreshing, and protein-packed dish that comes together in just 10 minutes! Made without mayo, it’s dressed with heart-healthy olive oil and lemon juice for a fresh and zesty Mediterranean flavor. Perfect for a quick lunch, meal prep, or a side dish, this salad is loaded with vibrant ingredients that make every bite delicious.
Recipe Overview
Servings: 2-3
Prep Time: 10 minutes
Total Time: 10 minutes
Calories: ~250-300 kcal per serving
Ingredients
- 1 (5-ounce) can of tuna, drained
- 1/4 cup cherry tomatoes, halved
- 1/4 cup cucumber, diced
- 1/4 cup red bell pepper, diced
- 2 tablespoons red onion, finely chopped
- 2 tablespoons kalamata olives, sliced
- 2 tablespoons feta cheese, crumbled
- 1 tablespoon fresh parsley, chopped
- 1 tablespoon extra virgin olive oil
- 1 tablespoon lemon juice (freshly squeezed)
- 1/2 teaspoon dried oregano
- Salt and black pepper to taste
Instructions
1. Prepare the Ingredients: Drain the tuna and flake it into a medium bowl. Chop the vegetables, olives, and parsley.
2. Mix the Salad: Add the cherry tomatoes, cucumber, red bell pepper, red onion, and olives to the tuna. Sprinkle in the feta cheese and parsley.
3. Dress the Salad: Drizzle olive oil and lemon juice over the salad. Add dried oregano, salt, and black pepper to taste. Toss everything together until well combined.
4. Serve & Enjoy: Enjoy immediately or chill for 15-20 minutes for enhanced flavors. Serve alone, over greens, or with whole grain pita, crackers, or in a lettuce wrap.
Tips & Variations
- Boost the Protein: Add chickpeas or white beans for extra fiber and protein.
- Make It Spicy: Sprinkle in red pepper flakes or drizzle with harissa.
- Add a Crunch: Toss in toasted almonds, pine nuts, or sunflower seeds.
- Vegan Option: Swap tuna for mashed chickpeas or white beans and omit feta cheese.
This Mediterranean Tuna Salad is quick, easy, and packed with fresh flavors—perfect for a nutritious and satisfying meal anytime!
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Quick Mediterranean Tuna Salad (No Mayo!)
- Total Time: 10 minutes
Description
This Quick Mediterranean Tuna Salad is a light, refreshing, and protein-packed dish that comes together in just 10 minutes! Made without mayo, it’s dressed with heart-healthy olive oil and lemon juice for a fresh and zesty Mediterranean flavor. Perfect for a quick lunch, meal prep, or a side dish, this salad is loaded with vibrant ingredients that make every bite delicious.
Ingredients
- 1 (5-ounce) can of tuna, drained
- 1/4 cup cherry tomatoes, halved
- 1/4 cup cucumber, diced
- 1/4 cup red bell pepper, diced
- 2 tablespoons red onion, finely chopped
- 2 tablespoons kalamata olives, sliced
- 2 tablespoons feta cheese, crumbled
- 1 tablespoon fresh parsley, chopped
- 1 tablespoon extra virgin olive oil
- 1 tablespoon lemon juice (freshly squeezed)
- 1/2 teaspoon dried oregano
- Salt and black pepper to taste
Instructions
1. Prepare the Ingredients: Drain the tuna and flake it into a medium bowl. Chop the vegetables, olives, and parsley.
2. Mix the Salad: Add the cherry tomatoes, cucumber, red bell pepper, red onion, and olives to the tuna. Sprinkle in the feta cheese and parsley.
3. Dress the Salad: Drizzle olive oil and lemon juice over the salad. Add dried oregano, salt, and black pepper to taste. Toss everything together until well combined.
4. Serve & Enjoy: Enjoy immediately or chill for 15-20 minutes for enhanced flavors. Serve alone, over greens, or with whole grain pita, crackers, or in a lettuce wrap.
Notes
- Boost the Protein: Add chickpeas or white beans for extra fiber and protein.
- Make It Spicy: Sprinkle in red pepper flakes or drizzle with harissa.
- Add a Crunch: Toss in toasted almonds, pine nuts, or sunflower seeds.
- Vegan Option: Swap tuna for mashed chickpeas or white beans and omit feta cheese.
- Prep Time: 2-3
- Cook Time: 10 minutes
Nutrition
- Calories: ~250-300 kcal per serving