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This Mediterranean tuna salad is fresh, full of bright Mediterranean flavors, and it’s made without mayo! It’s a healthy, budget-friendly meal that comes together quickly, making it perfect for lunch, meal prep, or a light dinner. If you’re looking for a Mediterranean diet–friendly tuna salad, this is the one to make!
This Mediterranean tuna salad has become one of those recipes I rely on when I want something fresh, satisfying, and fast without sacrificing flavor. I prefer tuna salads that aren’t heavy on mayo, so this version leans into bright Mediterranean ingredients instead. Crisp cucumbers, briny olives, roasted red peppers, fresh herbs, and a simple red wine vinaigrette that pulls everything together. The addition of chickpeas makes it extra hearty and filling, turning it into a protein-packed meal that keeps you full and satisfied.
I love that I can throw it together in about 20 minutes using pantry staples, prep it ahead of time for easy lunches, or serve it for dinner when I don’t feel like cooking. You can pile it into a pita or wrap, scoop it over greens, or eat it straight from the bowl.
Ingredient Notes
- Tuna – Use canned tuna in water or olive oil. I find that white albacore tuna packed in olive oil is the most flavorful for this salad.
- Cucumber – English or Persian cucumbers work best. If using English cucumbers, use a spoon to scrape out the seeds so the tuna salad doesn’t get watery.
- Red onion – Red onions and work well raw in salads and flavor isn’t as harsh as yellow onion. Green onion would work well as an alternative.
- Roasted red peppers – Naturally sweet, tender, and full of flavor. I love the slight smoky flavor.
- Kalamata olives – Deep brown in color and almond shaped. They’re grown in Greece and have briny, salty flavor and meaty texture.
- Chickpeas – Chickpeas are a great way to add extra protein and fiber to tuna salad.
- Flat leaf parsley – Fresh herbs always brighten up the flavor of salads.
- Red wine vinegar – The acid for the vinaigrette. It has a sharp taste that pairs well with the Mediterranean ingredients in the salad.
- Dijon mustard – The emulsifier in the vinaigrette.
- Olive oil – Another emulsifier for the vinaigrette.
- Garlic powder and dried oregano – Classic flavors in Mediterranean and Greek recipes.
Tips for Making Mediterranean Tuna Salad
- Make ahead of time. You can prep the veggies a day ahead of time. Store them in an airtight container so they don’t dry out. The vinaigrette can be prepped 3-4 days ahead of time. I like to make it in a jar with a lid and shake it up before adding it to the salad.
- Chop evenly. Chop the veggies so that they are all a similar size. Doing this means that you’ll get all the ingredients in every bite giving you the best flavor.
- Let it rest. Once the Mediterranean tuna salad is made, refrigerate it for 30-60 minutes so that all the flavors marry together. Be sure to stir it before serving.
Ways to Serve Mediterranean Tuna Salad
This salad is hearty enough that you can eat it right out of the bowl, but below are more ways to enjoy it!
Greens – Serve on top of chopped romaine lettuce, arugula, spinach or make lettuce wraps.
Wraps – Make a tuna wrap with flour tortillas. I love a whole wheat or multigrain tortilla with this tuna salad.
Whole Grains – Serve on top of a whole grain such as farro or quinoa. You can also mix a cup of cooked and cooled whole grains into the tuna salad.
Sandwich – Make a classic sandwich using toasted bread. You can also stick with the Mediterranean them and stuff it inside of pita bread or wrap it up in a piece of naan.
Pasta – Turn this Mediterranean tuna salad into a pasta salad by adding 2 cups of cooked pasta. You may want to double the vinaigrette if you do this. You can also make my Mediterranean couscous salad, which has similar flavors.
Substitutions and Variations
- Canned salmon. Substitute canned tuna with canned salmon.
- Roasted red peppers can be replaced with a regular red bell pepper.
- Different Veggies. Cherry tomatoes, celery, bell peppers, and shredded carrots can all be used as alternative or additional vegetables for the tuna salad.
- Swap olives with capers.
- Additional fresh herbs. I love using fresh dill in place of parsley or a combination of both herbs.
- Vinaigrette. Instead of red wine vinaigrette make a lemon vinaigrette like I used in this strawberry spinach quinoa salad.
- Add cheese. Add 1/4 cup crumbled feta cheese for a salty, cheesy component.
Storage
Mediterranean tuna salad will keep in an airtight container in the refrigerator for up to 4 days. This is not a salad that can be frozen.
More Mediterranean Recipes
Mediterranean Tuna Salad
Ingredients
Tuna Salad
- 5 ounce can white albacore tuna drained and flaked apart
- 15 ounce can chickpeas drained and rinsed
- 1 cup chopped Persian cucumbers or English cucumbers
- 1/2 cup chopped roasted red peppers
- 1/4 cup chopped red onion
- 1/4 cup chopped kalamata olives
- 2 tablespoons chopped flat leaf parsley
Red Wine Vinaigrette
- 3 tablespoons red wine vinegar
- 1 tablespoon dijon mustard
- 1 1/2 tablespoons olive oil
- 1/2 teaspoon garlic powder
- 3/4 teaspoon dried oregano
- Salt and freshly ground black pepper to taste
Instructions
- Add all of the ingredients for the vinaigrette to a jar with a lid or a bowl. Shake or whisk until well combined.
- Add all of the ingredients for the tuna salad to a serving bowl. Pour on the vinaigrette and toss together. Taste for seasoning and add salt and pepper as needed.
Video
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
If you make this Mediterranean Tuna Salad, please leave a comment and/or give this recipe a rating! I love hearing from you and do my best to respond to your comments. And if you’re on Instagram tag @reciperunner so I can see your beautiful creations!
I love this mediterranean tuna salad recipe, it’s so delicious and makes me happy.
I’m so glad you like it! Thanks for making it.
I absolutely love this recipe, it’s so delicious! It includes my favorite ingredients, red onion and flat leaf parsley. perfect quick dinner!