Mediterranean Tuna Salad

Mediterranean Tuna Salad is a fresh, vibrant, and protein-packed dish inspired by the flavors of the Mediterranean. Bursting with crisp vegetables, briny olives, sun-dried tomatoes, creamy feta cheese, and tender tuna, it offers a perfect balance of textures and flavors.

The dressing, typically made from olive oil, lemon, and a touch of Dijon mustard, ties everything together with a zesty, tangy finish.

This salad is light yet filling, making it ideal for lunch, a healthy dinner, or as part of a Mediterranean-inspired meal. It’s nutritious, colorful, and visually appealing—a perfect way to enjoy a wholesome, quick, and satisfying dish.

Why I Love This Recipe

I love this Mediterranean Tuna Salad because it’s fresh, easy to make, and versatile. It’s packed with protein, fiber, and heart-healthy fats, making it a wholesome choice for any meal.

The combination of tuna, feta, olives, and crisp veggies is a flavor explosion that feels gourmet while being incredibly simple to prepare. It’s a perfect dish when I want something light, satisfying, and full of bold flavors.

Why It’s a Must-Try

• Quick and easy: Ready in under 15 minutes
• Healthy and filling: Packed with protein, vegetables, and healthy fats
• Vibrant flavors: Tangy, salty, savory, and fresh all in one bite
• Versatile: Great as a main dish, side salad, or even as a filling for wraps
• Meal prep friendly: Keeps well in the fridge for easy lunches

Time, Servings & Nutrition

Feature	Details
Prep Time	10 minutes
Cooking Time	0 minutes
Total Time	10 minutes
Servings	2–4
Calories	~350 per serving
Cuisine	Mediterranean
Course	Salad / Main Dish / Lunch

Ingredients

For the Salad

• 2 cans (5 oz each) tuna in olive oil or water, drained
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• ½ red onion, thinly sliced
• ½ cup Kalamata olives, pitted and halved
• ½ cup feta cheese, crumbled
• ¼ cup fresh parsley, chopped
• Optional: 1 roasted red pepper, diced

For the Dressing

• 3 tablespoons extra virgin olive oil
• 1 tablespoon lemon juice (fresh)
• 1 teaspoon Dijon mustard
• 1 garlic clove, minced
• Salt and black pepper to taste

Step-by-Step Preparation Method

Step 1: Prepare the Dressing

1. In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper.
2. Set aside.

Step 2: Assemble the Salad

1. In a large salad bowl, combine tuna, cherry tomatoes, cucumber, red onion, olives, and feta.
2. Add roasted red pepper if using.
3. Sprinkle with fresh parsley.

Step 3: Dress the Salad

1. Pour the dressing over the salad.
2. Gently toss to coat all ingredients evenly.

Step 4: Serve

1. Serve immediately on its own, with pita, or over a bed of greens.

How to Serve

• As a main salad with crusty bread or pita
• On a bed of mixed greens for a lighter version
• In wraps or sandwiches for a Mediterranean-inspired lunch
• As a side dish with grilled chicken or fish

Recipe Tips

• Use high-quality canned tuna for the best flavor.
• Drain tuna well to prevent a soggy salad.
• Add dressing gradually to taste—some prefer it lighter, others more zesty.
• Chop vegetables uniformly for consistent texture and flavor.
• Optional: add a handful of arugula or spinach for extra greens.

Variations

Variation	Description
Spicy Version	Add sliced jalapeños or red chili flakes.
Low-FODMAP	Replace red onion and garlic with green onion tops or chives.
Protein Boost	Add boiled eggs, grilled chicken, or chickpeas.
Grain Bowl	Serve over cooked quinoa, farro, or brown rice.
Dairy-Free	Omit feta cheese or replace with avocado slices.

Freezing & Storage

• Refrigerator: Store in an airtight container for up to 2 days.
• Freezing: Not recommended due to feta and fresh vegetables losing texture.

Special Equipment Needed

• Large mixing bowl
• Whisk for dressing
• Knife and cutting board
• Salad tongs or spatula

FAQ

Q: Can I use fresh tuna instead of canned?
Yes, seared or grilled fresh tuna can be chopped and used in the salad.

Q: Can I make this salad ahead of time?
Yes, but add dressing just before serving to keep vegetables crisp.

Q: Can I replace feta?
Yes, goat cheese or dairy-free cheese works well.

Q: Can I add grains?
Absolutely! Quinoa, couscous, or farro are great options for a more filling salad.

Conclusion

Mediterranean Tuna Salad is a fresh, vibrant, and protein-packed meal that’s perfect for busy days, light dinners, or healthy lunches. With its combination of tender tuna, crisp vegetables, briny olives, and creamy feta tossed in a zesty dressing, it’s a dish full of bold flavors and textures. Easy to make, versatile, and incredibly satisfying, this salad is a must-have for anyone seeking quick, wholesome, and Mediterranean-inspired meals.