Name: Mediterranean Tuna Salad
Prep time: 20 min
Total time: 20 min
Cuisine: Mediterranean
Ingredients: 1 English cucumber, sliced into quarter‑rounds; 1 pint grape tomatoes, halved; ½ red onion, finely diced (soaked in ice water optional); ¼ bunch fresh parsley, chopped (about ½ cup); 1 (15 oz) can cannellini beans, rinsed and drained; 1 (12 oz) can chunk light tuna, drained; 2 oz feta cheese, crumbled; ¼ cup olive oil; 2 tablespoons red wine vinegar; 1 tablespoon lemon juice; 1 teaspoon dried oregano; Salt and freshly ground black pepper, to taste

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Mediterranean Tuna Salad is a fresh, protein-packed dish that blends flaky tuna, creamy white beans, crisp vegetables, and a zesty vinaigrette. This easy no-cook recipe is perfect for meal prep, light lunches, or healthy dinners, and comes together in just 20 minutes using simple pantry staples and fresh produce.

Why You’ll Love This Recipe

No cooking required: Ideal for hot days or when you need something quick and fuss-free.
Meal prep-friendly: Stays fresh in the fridge for several days and gets better with time.
Nutrient-rich: Full of lean protein, fiber, and healthy fats.
Customizable: Easy to adapt with what you have on hand or to suit your taste.
Affordable and filling: A budget-friendly dish that’s both satisfying and nourishing.

Ingredients

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

For the Vinaigrette

olive oil
red wine vinegar
lemon juice
dried oregano
salt
black pepper

For the Salad

cucumber
grape tomatoes
red onion
fresh parsley
canned cannellini beans
canned chunk light tuna
feta cheese

Directions

Prepare the vinaigrette: In a jar or small bowl, whisk together olive oil, red wine vinegar, lemon juice, dried oregano, salt, and pepper. Set aside to let the flavors blend.
Soften the onion (optional): Slice and soak red onion in ice water for 5 minutes to mellow its sharpness. Then finely dice.
Prep the vegetables: Cut the cucumber into quarter-rounds, halve the grape tomatoes, and roughly chop the parsley.
Combine the base: In a large bowl, mix together cucumber, tomatoes, red onion, and parsley. Pour the vinaigrette over the vegetables and toss to coat.
Add protein and cheese: Rinse and drain the cannellini beans and drain the tuna. Add both to the bowl along with the crumbled feta. Gently fold everything together, being careful not to break up the tuna too much.
Serve or store: Serve immediately or refrigerate for up to four days. Stir before serving to redistribute the dressing.

Servings and timing

Servings: 6 (about 1 cup each)
Prep time: 20 minutes
Cook time: 0 minutes
Total time: 20 minutes

Variations

Add-ins: Sun-dried tomatoes, roasted red peppers, olives, or artichoke hearts work beautifully.
Greens: Serve over spinach or romaine for a heartier salad.
Grains: Mix in cooked orzo, couscous, or quinoa for a grain bowl version.
Legumes: Substitute chickpeas or garbanzo beans for cannellini beans.
Vegan option: Skip the tuna and feta and add avocado or grilled tofu.

Storage/Reheating

Storage: Store in an airtight container in the refrigerator for up to 4 days.

Reheating: Not needed — this salad is best served chilled or at room temperature. Just stir before serving to refresh the dressing. Mediterranean Tuna Salad

FAQs

How long does Mediterranean Tuna Salad last in the fridge?

It stays fresh for up to 4 days when stored properly in the refrigerator.

Can I use a different type of bean?

Yes. Chickpeas, garbanzo beans, or even navy beans work well as substitutes.

What kind of tuna is best?

Chunk light tuna is ideal for this salad because it holds its shape and is budget-friendly. Tuna in water or oil both work.

Can I make this salad ahead of time?

Yes, this is a perfect meal prep recipe. The flavors deepen as it sits in the fridge.

Is this salad gluten-free?

Yes, as long as all your canned ingredients and seasonings are gluten-free.

What if I don’t have feta cheese?

You can use goat cheese, shaved parmesan, or skip it entirely for a dairy-free version.

Can I serve this over lettuce?

Absolutely. It’s delicious over a bed of romaine, spinach, or arugula.

Can I add pasta to make it more filling?

Yes, cooked penne, bowtie, or orzo are great additions for a tuna pasta salad twist.

Does the red onion need to be soaked?

Soaking is optional, but it helps reduce the onion’s sharpness for a more balanced flavor.

Can I use dried parsley instead of fresh?

Fresh parsley is preferred for a bright flavor, but you can use about 1 tablespoon of dried parsley if needed.

Conclusion

This Mediterranean Tuna Salad is a quick, wholesome, and incredibly versatile recipe that’s great for meal prep, lunchboxes, or a refreshing dinner. It brings together vibrant Mediterranean flavors in a simple, no-cook format that’s both satisfying and light. With endless ways to customize it, this salad will easily become a go-to favorite in your kitchen.