This Mediterranean Tuna Salad offers a fresh, flavorful twist on the classic tuna salad! Packed with canned tuna, crunchy vegetables, fresh herbs, and a creamy Greek yogurt dressing, it’s an easy and nutritious lunch that’s ready in just 10 minutes. Perfect for meal prep or a quick lunchtime fix, this dish is mayo-free and features a simple lemon dressing for an added zesty punch!
Key Ingredients & Substitutions:
- Tuna: The base of this salad is canned tuna, and you can use whichever type you prefer—whether it’s solid white albacore or chunk light tuna packed in water or olive oil. For a higher-quality, lower-mercury option, try Safe Catch or Wild Planet.
- Fresh Vegetables: I’ve included English cucumber, cherry tomatoes, celery, and red onion, which add crunch and flavor. You can swap in shallots or green onions for the red onion and add peppers if you want more veggies.
- Olives: Briny kalamata or green manzanilla olives bring salty depth. If you’re not a fan of olives, you can use capers or omit them entirely.
- Greek Yogurt: Instead of mayo, Greek yogurt makes this tuna salad extra creamy and adds a boost of protein.
- Lemon Juice: Freshly squeezed lemon juice adds a burst of citrus and vitamin C.
- Garlic Powder, Salt & Black Pepper: These basic seasonings pull everything together. Feel free to adjust to taste!
- Extra Virgin Olive Oil: Optional, but adds healthy fats and moisture, especially if your tuna is packed in water instead of oil.
How to Make Mediterranean Tuna Salad:
- Drain the Tuna: Start by draining the canned tuna to remove any excess liquid.
- Chop the Veggies & Herbs: Dice the cucumber, cherry tomatoes, celery, red onion, parsley, dill, and olives into small pieces.
- Combine the Ingredients: In a medium bowl, mix the tuna with the chopped veggies, fresh herbs, and olives. Add Greek yogurt, lemon juice, garlic powder, salt, and black pepper. Stir everything together until well combined.
- Serve: Enjoy your Mediterranean Tuna Salad right away, or store it in the fridge for up to 3-5 days.
Dietitian’s Tip:
This salad is a great example of a balanced meal! It contains lean protein, fiber-filled veggies, and heart-healthy fats, helping to keep you satisfied throughout the day. Pair it with crackers, serve in a pita with feta cheese, or enjoy it on a bed of fresh greens for a complete lunch.
Variations:
- Creamy Avocado Tuna Salad: Add half a mashed avocado for extra creaminess and fiber.
- Spicy Tuna Salad: For a spicy kick, mix in chili flakes or a drizzle of sriracha.
- Fancy Mediterranean Tuna Salad: Add a splash of apple cider vinegar, a teaspoon of lemon zest, and some Dijon mustard for a tangy twist. You can also toss in artichoke hearts and Greek feta for extra flavor.
How to Serve Mediterranean Tuna Salad:
- With Crackers or Chips: Pair it with your favorite crackers or chips for a crunchy, satisfying meal.
- Tuna Salad Sandwich: Add a couple of scoops between two slices of bread or pita for a quick sandwich option.
- Tuna Wraps: Wrap it up in a tortilla or pita for a portable, easy-to-eat meal.
- On a Bed of Greens: For a lighter option, serve the tuna salad on a bed of fresh lettuce or in lettuce wraps.
- Mediterranean Tuna Pasta Salad: Turn this into a pasta salad by adding cooked pasta of your choice.
- White Bean Tuna Salad: Boost the fiber content with a cup of chickpeas or cannellini beans.
Storage:
Keep leftovers in an airtight container in the fridge for 3-5 days. This salad makes great meal prep for busy days!
Expert Tips:
- If you’re using tuna packed in water, add a tablespoon of olive oil to the salad to increase the flavor and healthy fats.
- Chop the veggies and olives into small pieces for the best texture.
- To make this recipe dairy-free, swap the Greek yogurt for half an avocado to add creaminess.
FAQs:
- Is Mediterranean Tuna Salad healthy? Yes! This recipe is packed with protein, healthy fats, and nutrient-dense vegetables.
- Is canned tuna cooked? Yes, canned tuna is fully cooked during the canning process.
- What’s the best kind of tuna to use? Solid white albacore packed in olive oil is a great option, but you can use any kind you prefer.
This Mediterranean Tuna Salad is an easy, delicious, and healthy lunch that will keep you full and satisfied. Whether you enjoy it with crackers, in a wrap, or over greens, it’s sure to be a new favorite in your meal rotation!
Mediterranean Tuna Salad (No Mayo, Healthy & Quick)
Servings: 2
Calories: 310 per serving
Ingredients:
- 2 cans tuna (5 ounces each)
- ¼ English cucumber (or 1 Persian cucumber), chopped (80g)
- 10 cherry tomatoes, quartered (80g)
- ¼ red onion, chopped (40g)
- 1 stalk celery, chopped (35g)
- 10 olives (kalamata or green manzanilla), chopped (30g)
- ½ cup fresh parsley, chopped (30g)
- ¼ cup fresh dill, chopped (4g)
- 1 large lemon, juiced (about ¼ cup)
- ½ cup plain Greek yogurt (113g)
- ½ teaspoon garlic powder
- ¼ teaspoon salt (or more to taste)
- ⅛ teaspoon black pepper (or more to taste)
- 1 tablespoon extra-virgin olive oil (optional)
Instructions:
- Drain the Tuna: Drain the canned tuna to remove any excess liquid.
- Chop the Veggies & Herbs: Dice the cucumber, cherry tomatoes, celery, red onion, parsley, dill, and olives into small pieces.
- Mix Everything Together: In a medium bowl, combine the tuna with the chopped vegetables, herbs, and olives. Add the Greek yogurt, lemon juice, garlic powder, salt, and black pepper. Stir well to combine.
- Serve: Enjoy immediately or refrigerate for later use (up to 3-5 days).
This recipe is quick, easy, and perfect for meal prep! Enjoy it with crackers, in a wrap, or on a bed of greens.