Easy Mediterranean Chickpea Tuna Salad

Why You’ll Love This Recipe

This salad is perfect for when you need something fast, nutritious, and satisfying. It’s loaded with lean protein and fiber, making it a filling yet healthy option. It requires no cooking, uses budget-friendly ingredients, and has a zesty Mediterranean flavor thanks to lemon juice, olive oil, and fresh herbs. Plus, it keeps well and can be made in advance.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Canned chickpeas, drained and rinsed
• Canned tuna, drained
• Cherry tomatoes or diced ripe tomatoes
• Cucumber, chopped
• Red onion, finely chopped
• Kalamata olives, pitted and sliced
• Fresh parsley, chopped
• Olive oil
• Lemon juice
• Salt
• Black pepper
• Optional: crumbled feta, garlic, red wine vinegar

Directions

1. In a large mixing bowl, combine the chickpeas, tuna, tomatoes, cucumber, red onion, and olives.
2. Add chopped parsley and any optional ingredients such as feta or garlic.
3. Drizzle with olive oil and lemon juice.
4. Season with salt and pepper to taste.
5. Toss everything together gently until well combined.
6. Serve immediately or chill for 20 minutes to allow the flavors to meld.

Servings and timing

This recipe makes about 4 servings. Preparation takes just 10–15 minutes with no cooking required, making it an ideal quick meal.

Variations

• Make it dairy-free: Skip the feta or use a plant-based alternative.
• Add greens: Serve on a bed of arugula, spinach, or mixed greens.
• Use different beans: Swap chickpeas with white beans or black beans.
• Change the dressing: Try red wine vinegar instead of lemon for a tangy twist.
• Add grains: Mix in cooked quinoa, farro, or couscous for extra bulk.
• Spice it up: Add chili flakes or diced pepperoncini for heat.
• Try flavored tuna: Use tuna packed in olive oil or with herbs for an extra punch.

Storage/Reheating

Store leftovers in an airtight container in the refrigerator for up to 3 days. The flavors deepen over time, making it a great make-ahead option. This salad is best served cold or at room temperature. Freezing is not recommended, and reheating is unnecessary.

FAQs

How long does this salad last in the fridge?

It will stay fresh for up to 3 days when stored properly in an airtight container.

Can I use fresh tuna instead of canned?

Yes, cooked and flaked fresh tuna can be used, though canned tuna is more convenient and works well.

Is this salad good for meal prep?

Absolutely. It stores well and tastes even better after sitting for a few hours in the fridge.

Can I make this salad without tuna?

Yes, you can omit the tuna or replace it with grilled chicken or a plant-based protein.

What type of tuna should I use?

Canned tuna in water or olive oil works best. Choose chunk light or solid albacore based on your texture preference.

Is this salad gluten-free?

Yes, this recipe is naturally gluten-free.

Can I use dried herbs instead of fresh?

Yes, if fresh herbs aren’t available, use dried parsley or oregano in moderation.

What can I use instead of olives?

Capers or chopped artichoke hearts make good substitutes if you don’t like olives.

Do I need to cook the chickpeas?

No, canned chickpeas are already cooked—just rinse and drain before using.

Can I add eggs to this salad?

Yes, chopped hard-boiled eggs add extra protein and pair well with the other ingredients.

Conclusion

This Easy Mediterranean Chickpea Tuna Salad is a go-to recipe when you need something fast, healthy, and satisfying. Packed with flavor and texture, it’s versatile enough for lunchboxes, picnics, or a no-fuss dinner. Wholesome and delicious, it’s a staple you’ll return to again and again.

Easy Mediterranean Chickpea Tuna Salad

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A quick, protein-packed Mediterranean salad made with chickpeas, tuna, fresh vegetables, and herbs, tossed in a zesty lemon and olive oil dressing. Perfect for lunch, light dinner, or meal prep.

• Author: Laura
• Prep Time: 10 minutes
• Cook Time: 0 minutes
• Total Time: 10 minutes
• Yield: Serves 4
• Category: Salad
• Method: No-cook
• Cuisine: Mediterranean
• Diet: Gluten Free

Ingredients

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 can (5–6 oz) tuna, drained
• 1 cup cherry tomatoes or diced ripe tomatoes
• 1 cup cucumber, chopped
• 1/4 cup red onion, finely chopped
• 1/4 cup Kalamata olives, pitted and sliced
• 1/4 cup fresh parsley, chopped
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• Optional: 1/4 cup crumbled feta
• Optional: 1 garlic clove, minced
• Optional: 1 tablespoon red wine vinegar

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Instructions

1. In a large mixing bowl, combine the chickpeas, tuna, tomatoes, cucumber, red onion, and olives.
2. Add chopped parsley and any optional ingredients such as feta or garlic.
3. Drizzle with olive oil and lemon juice (or red wine vinegar, if using).
4. Season with salt and black pepper to taste.
5. Toss everything gently until well combined.
6. Serve immediately or chill for 20 minutes to let the flavors meld.

Notes

• For a dairy-free version, omit the feta or use a plant-based alternative.
• Try adding greens like spinach or arugula for extra volume and nutrients.
• This salad gets more flavorful after chilling—great for meal prep.
• Use canned tuna in olive oil for richer flavor.
• Substitute olives with capers or chopped artichoke hearts if preferred.

Nutrition

• Serving Size: 1/4 of recipe
• Calories: 260
• Sugar: 3g
• Sodium: 480mg
• Fat: 13g
• Saturated Fat: 2g
• Unsaturated Fat: 10g
• Trans Fat: 0g
• Carbohydrates: 18g
• Fiber: 5g
• Protein: 20g
• Cholesterol: 20mg