Mediterranean Tuna Salad – Protein-Packed Lunch

Ingredients:

• 3 cans (5 oz each) tuna in water, drained
• 4 cups mixed salad greens
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/2 red onion, thinly sliced
• 1/2 cup Kalamata olives, pitted and halved
• 1/2 cup crumbled feta cheese
• 1 can (15 oz) chickpeas, drained and rinsed
• 1/4 cup extra virgin olive oil
• 2 tablespoons lemon juice
• 1 tablespoon red wine vinegar
• 1 teaspoon dried oregano
• 2 cloves garlic, minced
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. Drain tuna completely and flake it into large chunks with a fork. Don’t mash it – you want some texture.
2. In a large salad bowl, combine mixed greens, cherry tomatoes, cucumber, red onion, olives, and chickpeas.
3. Add the flaked tuna to the salad mixture.
4. In a small jar or bowl, whisk together olive oil, lemon juice, red wine vinegar, dried oregano, minced garlic, salt, and pepper.
5. Shake or whisk the dressing vigorously until emulsified and well combined.
6. Pour the dressing over the salad and toss gently to coat everything evenly.
7. Sprinkle crumbled feta cheese over the top of the salad.
8. Garnish with fresh parsley.
9. Divide salad among four bowls or plates.
10. Serve immediately, or store components separately and assemble just before eating for meal prep.

Nutrition (per serving):

Calories: 380 | Protein: 32g | Carbs: 22g | Fiber: 7g | Fat: 19g

Why This Recipe Works

This Mediterranean tuna salad takes the humble canned tuna and transforms it into something vibrant and restaurant-worthy. The combination of briny olives, creamy feta, and fresh vegetables creates layers of flavor and texture. Chickpeas add extra protein and fiber while making the salad more substantial. The simple lemon-herb dressing enhances without overpowering the fresh ingredients. This salad is satisfying enough to be a complete meal, not just a side dish.

Health Benefits

• Exceptional Protein: With 32 grams of protein from tuna and chickpeas, this salad supports muscle maintenance and promotes lasting fullness.
• Omega-3 Fatty Acids: Tuna provides EPA and DHA omega-3s that reduce inflammation and support heart and brain health.
• Low Carb Friendly: At only 22 grams of carbs, this fits well into low-carb eating patterns while still being satisfying.
• Antioxidant Rich: Tomatoes, cucumbers, and olive oil provide antioxidants that protect against cellular damage.

Chef’s Tips for Perfect Results

• Quality Tuna Matters: Choose solid white albacore or skipjack tuna packed in water. Better quality tuna has better flavor and texture.
• Don’t Overdress: Add dressing gradually. You can always add more, but you can’t take it away. Start with half and add to taste.
• Meal Prep Smart: Store dressing separately and add just before eating to keep greens crisp and fresh.
• Serving Options: Eat as is, stuff into pita bread, or serve over quinoa for extra carbs.

Frequently Asked Questions

Can I use fresh tuna instead of canned?

Absolutely! Grill or sear a tuna steak, let it cool, then flake it over the salad. Fresh tuna adds a gourmet touch.

What if I don’t like feta cheese?

Try fresh mozzarella, goat cheese, or skip the cheese entirely for a dairy-free version. The salad is still delicious.

How long does this keep?

Store assembled salad for 1 day. For meal prep, store components separately for up to 4 days and assemble fresh.

Final Thoughts

This Mediterranean tuna salad brings together the best flavors of the Mediterranean diet in one bowl. It’s proof that healthy eating can be colorful, flavorful, and incredibly satisfying. The combination of lean protein, healthy fats, and fresh vegetables makes this a nutritional powerhouse that tastes amazing.