Mediterranean Tuna Salad (Fresh, Healthy & Protein-Packed)

Name: Wholesome Mediterranean Tuna Salad Recipe
Prep time: 15 min
Total time: 15 min
Cuisine: Mediterranean
Ingredients: 2 cans of tuna in olive oil (5 oz each), drained; 1 cup cherry tomatoes, halved; 1 cup cucumber, diced; 1/2 red onion, thinly sliced; 1/4 cup Kalamata olives, pitted and sliced; 1/4 cup feta cheese, crumbled; 3 tablespoons extra-virgin olive oil; 2 tablespoons fresh lemon juice; 1 tablespoon red wine vinegar; 1 tablespoon chopped fresh parsley; Salt and pepper to taste; Optional: 1 avocado, diced; Optional: 1/4 cup roasted red peppers, sliced; Optional: 1/4 cup artichoke hearts, chopped; Optional: A handful of fresh basil leaves

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Introduction

Welcome to EatBrightly, where wholesome and vibrant meals are at the heart of our kitchen. Today, we’re diving into a refreshing Mediterranean Tuna Salad that promises to be both delicious and nutritious. Bursting with flavors from the sun-soaked Mediterranean region, this salad is perfect for anyone looking to add a colorful, protein-packed dish to their meal rotation. Whether you’re a busy professional or a culinary enthusiast, this recipe is designed to fit seamlessly into your lifestyle.

Hi, I’m Mia Langston, the founder of EatBrightly, and I believe that healthy food should never be boring or restrictive. Living in Asheville, North Carolina, I’ve learned to create recipes that not only nourish the body but also delight the senses. After a personal health journey, I’ve been inspired to share meals that heal and energize. Join me as we explore the layers of taste and health in this Mediterranean Tuna Salad.

Table of Contents

What Makes This Recipe Special

Key Benefits

This Mediterranean Tuna Salad is more than just a meal; it’s a powerhouse of nutrients. Packed with omega-3 fatty acids from tuna, it supports heart health and brain function. The abundance of fresh vegetables and olive oil brings a dose of antioxidants and healthy fats, making it a balanced meal option.

Unique Features

What sets this recipe apart is its versatility. With a base of simple ingredients, you can customize it according to your taste and dietary preferences. Whether you need a quick lunch or a light dinner, this salad is your go-to. Furthermore, its vibrant colors make it as visually appealing as it is tasty, ensuring that you eat with your eyes first.

Ingredients for Mediterranean Tuna Salad

Main Ingredients

2 cans of tuna in olive oil (5 oz each), drained
1 cup cherry tomatoes, halved
1 cup cucumber, diced
1/2 red onion, thinly sliced
1/4 cup Kalamata olives, pitted and sliced
1/4 cup feta cheese, crumbled
3 tablespoons extra-virgin olive oil
2 tablespoons fresh lemon juice
1 tablespoon red wine vinegar
1 tablespoon chopped fresh parsley
Salt and pepper to taste

Optional Add-ins

1 avocado, diced
1/4 cup roasted red peppers, sliced
1/4 cup artichoke hearts, chopped
A handful of fresh basil leaves

Step-by-Step Cooking Instructions

Preparation Steps

Start by prepping your vegetables. Halve the cherry tomatoes, dice the cucumber, and thinly slice the red onion.
Open the cans of tuna and drain the oil. Flake the tuna into a large mixing bowl.

Cooking Process

In the mixing bowl with the tuna, add the halved cherry tomatoes, diced cucumber, sliced red onion, and sliced Kalamata olives.
Crumble the feta cheese over the salad mixture.
In a small bowl, whisk together the extra-virgin olive oil, fresh lemon juice, red wine vinegar, and chopped parsley. Season with salt and pepper to taste.
Pour the dressing over the salad ingredients and gently toss to combine, ensuring the dressing is evenly distributed.
If using, add the optional add-ins like diced avocado, roasted red peppers, and artichoke hearts. Toss again lightly.
Let the salad sit for at least 10 minutes to allow the flavors to meld before serving.

Tips and Tricks for Perfect Results

Pro Chef Tips

For the best flavor, use tuna packed in olive oil as it adds an extra layer of richness. Moreover, letting the salad sit for a few minutes before serving allows the flavors to develop fully. Fresh herbs like parsley and basil can elevate the dish, providing a fragrant touch.

Common Mistakes to Avoid

Avoid over-mixing the salad as it can break down the tuna and turn it mushy. Additionally, don’t rush the marinating process; giving the salad time to rest helps meld the flavors together beautifully.

Nutritional Information and Health Benefits

Calories and Macros

Each serving of Mediterranean Tuna Salad contains approximately 350 calories, 25g of protein, 20g of fat, and 10g of carbohydrates. These macros make it a balanced meal for maintaining energy levels throughout the day.

Health Benefits

Tuna is a fantastic source of lean protein and omega-3 fatty acids, which are essential for heart and brain health. The vegetables provide a rich source of vitamins, minerals, and fiber, aiding in digestion and overall well-being.

Tuna is especially valued for its omega-3 fatty acids, which support heart and brain health. Trusted medical sources like Mayo Clinic highlight the role of omega-3s in reducing inflammation and promoting overall cardiovascular wellness, making tuna a smart protein choice in balanced meals.

Recipe Variations and Substitutions

Dietary Modifications

For a dairy-free version, omit the feta cheese or substitute with a plant-based cheese. To make this salad gluten-free, be sure to check that all packaged ingredients, like olives, are certified gluten-free.

Flavor Variations

For a spicy twist, add a pinch of red pepper flakes to the dressing. Alternatively, incorporate capers for a briny kick or swap the lemon juice for lime juice for a citrusy change.

Craving something heartier while still keeping global flavors in focus? Our Lomo Saltado recipe brings together tender beef, fresh vegetables, and bold Peruvian flair in a dish that’s deeply satisfying yet rooted in real, wholesome ingredients.

Storage and Serving Suggestions

How to Store

This salad can be stored in an airtight container in the refrigerator for up to 3 days. The flavors continue to meld, making it even more delicious the next day.

Serving Ideas

Serve this Mediterranean Tuna Salad on a bed of mixed greens for a meal that feels like a treat. It also pairs wonderfully with whole grain pita bread or as a filling for lettuce wraps for a low-carb option.

If you love bold Mediterranean flavors, you’ll also enjoy our Italian Antipasto Pasta Salad. It’s a vibrant mix of pasta, marinated vegetables, and savory Italian staples perfect for warm days, gatherings, or easy make-ahead lunches that still feel nourishing and indulgent.

Frequently Asked Questions

Can I use fresh tuna instead of canned?

Yes, you can grill or sear fresh tuna and flake it into the salad for a more gourmet touch.

What other proteins can I use?

Chickpeas or grilled chicken are excellent alternatives if you’re looking to switch it up.

Is this salad good for meal prep?

Absolutely! It’s a great meal prep option as it keeps well in the fridge and tastes better as the flavors meld.

This salad is just one example of how vibrant, nourishing meals can span cultures. Explore our full collection of Mediterranean and Global Recipes to discover dishes inspired by kitchens around the world all crafted with the EatBrightly philosophy of balance, flavor, and feel-good nutrition.

Conclusion

Creating a nourishing meal doesn’t have to be complicated. This Mediterranean Tuna Salad embodies simplicity and flavor, making it a staple in any healthy eating journey. Whether you’re preparing it for a quick lunch or an elegant dinner, it’s a dish that celebrates the beauty of whole foods. I hope this recipe brings color, nourishment, and joy to your table. Thank you for joining me here at EatBrightly, and may your culinary adventures be as vibrant as your ingredients.

Wholesome Mediterranean Tuna Salad Recipe