Best Mediterranean Tuna Salad Recipe

A fresh, vibrant, and protein-packed twist on traditional tuna salad, this Mediterranean Tuna Salad combines crisp vegetables, hearty beans, flaky tuna, and a tangy homemade vinaigrette. It’s easy to prepare, ideal for meal prep, and makes a satisfying lunch or light dinner any time of the year.

Why You’ll Love This Recipe

This recipe delivers on multiple fronts—flavor, nutrition, and convenience. Whether you’re looking to lighten up your lunch rotation or find a quick, no-cook dinner option, this tuna salad checks all the boxes. It’s packed with protein and fiber, comes together in just 20 minutes, and tastes even better after sitting in the fridge. Plus, it’s highly customizable to your taste and pantry staples.

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

1. Make the vinaigrette: In a bowl or jar, whisk together olive oil, red wine vinegar, lemon juice, oregano, salt, and black pepper. Set aside to let the flavors meld.

2. Prep the vegetables: If desired, soak the sliced red onion in ice water for 5 minutes to soften its flavor, then finely dice. Cut the cucumber into quarter rounds, halve the grape tomatoes, and roughly chop the parsley.

3. Combine vegetables: In a large mixing bowl, combine cucumber, tomatoes, onion, and parsley. Pour the vinaigrette over the mixture and toss until well coated.

4. Add protein and cheese: Rinse and drain the cannellini beans and drain the tuna. Add both to the bowl along with the crumbled feta cheese. Gently fold everything together to preserve the texture of the tuna.

5. Serve or store: Serve immediately or refrigerate for up to four days. Stir well 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: Try Kalamata olives, sun-dried tomatoes, roasted red peppers, or bell peppers for extra flavor.

• Greens: Serve over a bed of spinach or romaine for a more filling salad.

• Carbs: Mix in cooked pasta (penne, bowtie, or orzo) for a Mediterranean tuna pasta salad.

• Beans: Swap cannellini beans for chickpeas or garbanzo beans.

• Avocado: Add diced avocado for creaminess and healthy fats.

Storage/Reheating

This salad holds up beautifully in the refrigerator for 3–4 days. Store it in an airtight container and give it a good stir before serving to recoat the ingredients with the dressing. This recipe is not suitable for reheating and is best enjoyed cold or at room temperature.

FAQs

How long does Mediterranean Tuna Salad last in the fridge?

It stays fresh for up to 4 days when stored in an airtight container in the refrigerator.

Can I use a different type of bean?

Yes, chickpeas or garbanzo beans make a great substitute for cannellini beans and add a slightly firmer texture.

What type of tuna is best for this recipe?

Chunk light tuna is recommended for its balance of texture and affordability. You can use tuna packed in either water or oil.

Can I make this salad ahead of time?

Absolutely. In fact, the flavors improve after chilling for a few hours or overnight.

Is this recipe gluten-free?

Yes, as written, it’s naturally gluten-free. Just be sure to check the labels on canned products.

What if I don’t like feta cheese?

You can omit the feta or substitute it with goat cheese or even chopped mozzarella for a milder flavor.

Can I use dried parsley instead of fresh?

Fresh parsley is recommended for the best flavor, but you can use about 1 tablespoon of dried parsley in a pinch.

How can I make this salad more filling?

Add cooked pasta, quinoa, or serve with a side of pita bread or crackers to make it more substantial.

Is this good for meal prep?

Yes, it’s excellent for meal prep. It holds up well in the fridge and doesn’t get soggy quickly.

Can I freeze this salad?

Freezing is not recommended due to the fresh vegetables and dairy. It’s best enjoyed fresh or refrigerated.

Conclusion

Mediterranean Tuna Salad is a wholesome, quick, and budget-friendly dish perfect for meal prep or a last-minute lunch. With its refreshing mix of crisp vegetables, hearty beans, and savory tuna, all tied together with a zesty vinaigrette, this salad is a guaranteed crowd-pleaser. Customize it to your taste, enjoy it cold, and savor the simplicity of this Mediterranean-inspired classic.

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