The delicious Mediterranean tuna salad is full of healthy ingredients such as tuna, olives, tomatoes and cucumbers. It is a perfect option for lunch or light dinner!
Save this recipe
Enter your e -mail and we send the recipe directly to you!
By submitting this form, you can explain yourself with E -Mails from Delicious meets Healthys.
Mediterranean tuna salad
If you are looking for a light and healthy lunch idea, this recipe for Mediterranean tuna salad is just the thing for you! This no Mayo salad is loaded with an incredible taste of the freshest ingredients and comes together in just 15 minutes.
Talk about light and refreshing salad that does not require cooking! The Albacore -hunfisch is the main component to create this wonderful, healthy salad that you want to do all summer.
The freshly squeezed lemon juice and lemon peel give the salad so much taste.
This salad is not only delicious, but also very quickly together and there is no cooking. I call that a win! It came together in about 15 minutes and my husband and our little boys loved it.
You can find more delicious and simple deli salads in my favorite chicken salad, salmon salad and egg salad. They can be served as a sandwich or wrap. I love to prepare them quickly and perfectly for an easy lunch.
Why you will love this healthy tuna salad recipe
- Fast and simple: This Mediterranean tuna salad comes together in just 10 to 15 minutes and makes it perfect for busy week or meal preparation.
- Healthy and nutritious: Filled with protein -rich tuna, fresh vegetables and heart -healthy olive oil, it is a healthy meal with which you feel great.
- Easily adaptable: Exchange your favorite vegetables, add additional protein or adjust the dressing to make this salad a unique every time.
Ingredients and substitutions
This salad is loaded with fresh and healthy inredinets:
- Fresh vegetables: Red pepper, red onion, cucumber, black Kalamata olives
- Albacore Thunfisch:
- Chickpeas: I like to use chickpeas, but you can also replace them with white or black beans.
- Dressing: Olive oil, garlic, lemon, kosher salt and black pepper. Instead of lemon juice, you can also use red wine vinegar.
- Fresh herbs: Fresh parsley. You can also add fresh basil or fresh dill
How to make Mediterranean tuna salad
It takes about 15 minutes to make this delicious and healthy tuna salad!
- Add red peppers, red onions, cucumber, albacore tuna, garlic, chickpeas, black olives and lemon zest and mix in a large bowl.
- Drizzle olive oil, lemon juice and season with salt and freshly ground black pepper.
- Garnish with fresh herbs and serve cold. Enjoy!
Tips from Neli’s kitchen
Tips for the best tuna salad without Mayo
- Cut the vegetables into small and evenly large pieces. You will be easier to combine when you mix it and it will be easier to eat.
- Use fresh lemon juice rather than filled. It has a much bright and fresher taste and makes the difference!
- Chickpeas are very filled and transform this salad into a full meal. You can replace them with black beans or white beans if you have it at hand.
Variations
Here are some entertaining ways to change your Mediterranean tuna salad and keep it exciting:
- Try different vegetables: Show roasted peppers, artichokes, avocado, cucumbers, sun -dried tomatoes or a handful of pomegranate seeds for an outbreak of freshness and sweetness.
- Add grains: Throw cooked quinoa, farro or couscous for a more hearty meal.
- Increase the protein: Add hard -boiled eggs or replace the chickpeas with white naval beans or black beans.
- Green green: Add some spinach, rocket or mixed greens for a fresh green salad base.
- Add crunch: Top with roasted nuts, sunflower seeds or pumpkin seeds for additional texture.
- Add fresh herbs: Mix basil, dill, parsley or coriander to further increase the taste.
Operate suggestions
This Mediterranean tuna salad has definitely made our favorite list. The flavors are incredible and so refreshing. Perfect fast summer salad. I like to do this for lunch or for quick and light family meals. Here are some ideas on how to serve tuna salad:
- Tuna sandwich: One of my favorite methods to eat this salad is a sandwich on gluten -free bread slices or sourdough bread slices.
- Tuna pack: Add the salad to your preferred grain -free and gluten -free tortillas or simply salad packaging. Alternatively, you can add it to whole grain-pita bags.
- appetizer: You can operate it as a starter with some Tortilla shovel chips or grain -free tortilla chips.
- Large salad: Serve it as a big salad at your next Potluck or Family meeting.
RELATED: Other summer salads that are ideal for Potlucks – Cucumber recipePresent Tomato cucumbers -Avocado saladAnd Cowboy caviar.
So they store tuna salad
This Mediterranean healthy tuna salad lasts a few days in an airtight container in the fridge. Simply stir it before serving.
Tips in front of you
If you plan to do this in advance, you can prepare the dressing one or two days in advance and keep it in a densely made mason glass in the fridge. You can also chop the red peppers, the red onion and the cucumber in advance and combine it with the remaining ingredients shortly before serving.
Recipe -FaQs
I love the convenience of tuna in cans and always have a few doses in my pantry. I like to use albacore tuna because it has a fixed texture and do not separate the pieces and get lost in the other ingredients. This thrombone tuna has light meat and a mild taste.
You can choose a light olive oil dressing instead of mayonnaise in your tuna salad, just like this recipe. Try this dressing recipe with olive oil, lemon juice, chopped garlic, parsley, salt and black pepper for a tasteful rotation.
More recipes for lunch salad
More from delicious meetings healthy
If you liked this Mediterranean tuna salad recipe or another recipe in my blog, please leave a Star rating And let me know how it was in the Comments below. Thanks for the visit!
Pin this now to find it later
PIN IT
Save this recipe
Enter your e -mail and we send the recipe directly to you!
By submitting this form, you can explain yourself with E -Mails from Delicious meets Healthys.
Prevent your screen from becoming dark
-
Add red peppers, red onions, cucumbers, albacore tuna, garlic, chickpeas, black olives and lemon peel in a large mixed bowl and mix.
-
Drizzle olive oil, lemon juice and season with salt and freshly ground black pepper.
-
Garnish with fresh parsley and serve cold. Enjoy!
- Cut the vegetables into small and evenly large pieces. You will be easier to combine when you mix it and it will be easier to eat.
- Use fresh lemon juice rather than filled. It has a much bright and fresher taste and makes the difference!
- Chickpeas are very filled and transform this salad into a full meal. You can replace them with black beans or white beans if you have it.
Portion: 0.75cup | Calories: 189Kcal | Carbohydrates: 6G | Protein: 16G | Fat: 11G | Saturated fat: 2G | Polyunes unsaturated fat: 2G | Monoons unsaturated fat: 7G | Cholesterol: 16mg | Sodium: 639mg | Potassium: 343mg | Fiber: 2G | Sugar: 2G | Vitamin A: 1136IU | Vitamin C: 32mg | Calcium: 32mg | Iron: 1mg
Liability exclusion of nutrition: Nutritional values are estimates and can vary with ingredients, brands and portion sizes. Use your preferred nutritional calculator to accuracy.
Liability exclusion: The information provided in this recipe only serves for information purposes and should not be regarded as medical or nutritional advice. I am not a doctor or nutritionist. Always contact a qualified health service provider to receive personalized instructions for your diet or health. For more information, see my complete disclosure.
This post was originally published in April 2017. It was recently updated with new pictures, but the recipe itself was not changed.