Healthy tuna salad makes such a colorful and filling meal for lunch or dinner! I make this whenever I need something quick but still good for me. It has lots of veggies mixed with protein-rich tuna and chickpeas. You can whip it up in just minutes with simple ingredients.

This salad keeps me satisfied without feeling heavy. The fresh dressing gives it so much flavor that I don’t miss the mayo at all!

Ingredients

11.1 oz tuna (3 cans), in olive oil or water, ethically sourced
1 cup cooked chickpeas or from a can
1 cup bell pepper, chopped, red and orange – 6 oz
1 cup cucumber, chopped – 4 oz (2 small or 1/2 large)
1/2 cup tomatoes, chopped – 5 oz
1/2 cup fresh parsley, chopped – 0.35 oz
1/2 cup black olives
1/4 cup olive oil
3 Tbsp lemon juice (from 1 large lemon)
2 cloves garlic
1/2 tsp sea salt
1/4 tsp black pepper
1/2 tsp dried mint (optional)

Why You Will Love This Tuna Salad

You’ll love how fresh and light this tuna salad tastes! I find it so satisfying with all the different textures – from the flaky tuna to the crunchy veggies. The simple lemon dressing really makes the flavors pop. It’s ready in just 10 minutes, which is perfect for busy days. I also like that it’s not swimming in mayo like regular tuna salad. Plus, it stays good in the fridge for a few days, so I can prep it ahead for quick meals throughout the week.

What Makes This Tuna Salad Healthy?

This tuna salad is packed with good-for-you ingredients! The tuna gives you lean protein that helps keep you full. Chickpeas add extra protein plus fiber that’s great for digestion. All the colorful veggies provide vitamins and antioxidants – the more colors, the better! I use olive oil instead of mayo, which gives healthy fats without the extra calories. The fresh herbs and garlic add flavor without salt or processed ingredients. When I eat this salad, I feel energized instead of sluggish like after some heavy meals.

What Is Tuna Salad Made Of?

Traditional tuna salad usually has tuna mixed with mayo, maybe some celery and onion. But this Mediterranean-style version is so much more exciting! I start with tuna as the base but then add protein-rich chickpeas. Instead of just one or two veggies, I pack in bell peppers, cucumber, tomatoes, and olives for lots of different flavors and textures. The dressing is simple – just olive oil, fresh lemon juice, and garlic – but it brings everything together perfectly. Fresh parsley brightens it up, and a sprinkle of dried mint adds an unexpected but delicious twist.

Ingredients Needed For Healthy Tuna Salad

Tuna: I like to use ethically sourced tuna, either in olive oil for extra flavor or in water for fewer calories.
Chickpeas: They add protein, fiber, and nice texture to the salad.
Bell peppers: Red and orange ones are sweeter and make the salad really colorful.
Cucumber: Gives a cool, refreshing crunch.
Tomatoes: Add juicy sweetness and bright color.
Fresh parsley: Brings a fresh, herby flavor that livens up the salad.
Black olives: They add a salty, Mediterranean taste.
Olive oil: Forms the base of the dressing with healthy fats.
Lemon juice: Makes everything taste fresh and bright.
Garlic: Just a little adds big flavor.
Sea salt and black pepper: The basic seasonings that pull it all together.
Dried mint: It’s optional but adds a unique flavor that works really well!

How To Make Healthy Tuna Salad

First, I chop all my vegetables – the bell peppers, cucumber, tomatoes, and parsley. Then I mince or grate the garlic.
Next, I drain the liquid from the tuna cans. If I’m using canned chickpeas, I rinse and drain them well.
For the dressing, I mix the lemon juice, olive oil, garlic, salt, and pepper in a small bowl and whisk it until it’s well combined.
Finally, I add all the ingredients and the dressing to a large bowl and mix everything together well.
That’s it! The healthy tuna salad is ready to enjoy right away.

How To Serve This Tuna Salad

I serve this tuna salad in so many different ways! It’s perfect on its own in a bowl for a complete meal. Sometimes I stuff it into a whole wheat pita pocket for a quick sandwich. It also works great on top of mixed greens or lettuce cups for a lighter option. When I have guests, I put it out with some whole grain crackers so people can make little bites. On hot days, I like to hollow out a tomato or avocado half and fill it with the salad for a pretty presentation.

Expert Tips

I always taste the salad before serving and adjust the seasonings if needed – sometimes it needs more lemon or salt.
For the best flavor, let the salad sit for about 15 minutes before eating so the flavors can mix together.
I make sure to chop all the veggies about the same size for the best texture.
Using tuna in olive oil gives more flavor, but if I’m watching calories, I go with tuna in water.
Fresh herbs make a big difference, so I try not to skip the parsley.

Storage Instructions

This tuna salad keeps really well in an airtight container in the refrigerator for up to 3 days. The flavors actually get even better after a day as everything marinates together. I don’t recommend freezing it though, as the vegetables would get mushy when thawed. If I’m making it ahead for meal prep, sometimes I keep the dressing separate and add it just before eating to keep everything super fresh.

Variations and Substitutions

No chickpeas? I sometimes use white beans or even cooked quinoa instead.
For a spicy kick, I add a chopped jalapeño or a dash of red pepper flakes.
When I’m out of fresh parsley, I use fresh dill or basil for a different but still delicious flavor.
Feta cheese makes a great addition if you’re not dairy-free.
Avocado chunks add creaminess and healthy fats.
For extra crunch, I throw in some diced celery or red onion.
If I don’t have lemon, apple cider vinegar works in the dressing too.

Frequently Asked Questions

Can I use fresh tuna instead of canned?
Yes! I sometimes use leftover grilled tuna steaks, just flake them up. It’s delicious!

How can I make this salad more filling?
I add more chickpeas or some cooked quinoa or pasta to make it heartier.

Is this tuna salad good for meal prep?
Definitely! It stays fresh for several days and the flavors get even better.

Can I use dried herbs instead of fresh?
Yes, but I use about 1/3 the amount since dried herbs are more concentrated.

How can I reduce the sodium in this recipe?
I use low-sodium tuna and chickpeas, and rinse them well. I also reduce the salt and olives.