Quick Mediterranean Tuna Salad

This Mediterranean Tuna Salad is a bright, hearty, and protein-rich dish that brings together classic Mediterranean flavors in one quick and delicious bowl. With crisp cucumbers, juicy tomatoes, creamy cannellini beans, briny feta, and a zesty homemade vinaigrette, it’s a simple salad that’s as satisfying as it is fresh. Perfect for make-ahead lunches or light dinners, this is one salad you’ll want on repeat.

Why You’ll Love This Recipe

• Packed with protein from tuna, beans, and feta

• Bright, zesty, and full of fresh veggies and herbs

• Easy to make and perfect for meal prep

• Naturally gluten-free and Mediterranean diet-friendly

• No cooking required—just chop, mix, and enjoy

Ingredients

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

For the Vinaigrette:

• 1/4 cup olive oil

• 2 tablespoons red wine vinegar

• 1 tablespoon lemon juice

• 1 teaspoon dried oregano

• 1/2 teaspoon salt

• 1/4 teaspoon freshly cracked black pepper

For the Salad:

• 1 English cucumber, sliced into quarter rounds

• 1 pint grape tomatoes, halved

• 1/2 red onion, finely diced

• 1/4 bunch fresh parsley, chopped (about 1/2 cup)

• 1 (15 oz) can cannellini beans, rinsed and drained

• 1 (12 oz) can chunk light tuna, drained

• 2 oz feta cheese, crumbled

Directions

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

2. Prepare the vegetables:
   Dice the red onion (soaking in ice water for 5 minutes can mellow the flavor), slice the cucumber into quarter rounds, halve the tomatoes, and roughly chop the parsley.

3. Assemble the salad:
   In a large bowl, combine the cucumber, tomatoes, red onion, and parsley. Pour the vinaigrette over the vegetables and stir until evenly coated.

4. Add beans, tuna, and feta:
   Gently stir in the cannellini beans, tuna (in large flakes), and crumbled feta. Mix carefully to avoid breaking up the tuna too much.

5. Serve or chill:
   Serve immediately or refrigerate in an airtight container for up to 4 days. Stir gently before each serving to redistribute the dressing.

Servings and timing

• Servings: 6 (about 1 cup each)

• Prep time: 20 minutes

• Total time: 20 minutes

Variations

• Use chickpeas instead of cannellini beans for a different texture

• Add Kalamata or green olives for a briny punch

• Toss in diced bell peppers or sun-dried tomatoes

• Add avocado or cooked pasta (orzo, penne, or bowtie) for a heartier version

• Swap feta for goat cheese or omit for a dairy-free option

• Include spinach or romaine (stored separately if meal prepping)

• Use tuna packed in olive oil for a richer flavor

• Add roasted red peppers or artichoke hearts for extra depth

• Sprinkle with capers or chili flakes for added zing

• Serve over greens or in pita pockets for variety

Storage/Reheating

Store the Mediterranean Tuna Salad in an airtight container in the refrigerator for up to 4 days. Stir gently before serving to mix the dressing back in. This salad is meant to be eaten cold or at room temperature and does not require reheating.

FAQs

Can I make this salad ahead of time?

Yes, it’s perfect for meal prep. The flavors even improve after a few hours in the fridge.

What kind of tuna should I use?

Chunk light tuna works well—it has good texture and is affordable. Use oil-packed for richer flavor or water-packed for a lighter option.

Can I leave out the beans?

Sure, but they add great texture and fiber. You could substitute with chickpeas or extra veggies.

Is this salad gluten-free?

Yes, all ingredients are naturally gluten-free.

Can I use a different cheese?

Absolutely. Goat cheese, fresh mozzarella, or even shaved Parmesan would work well.

How can I make this dairy-free?

Just omit the feta or replace it with a plant-based cheese alternative.

Can I add greens to this salad?

Yes, spinach or romaine are great additions. Keep them separate if you’re meal prepping to avoid sogginess.

What can I serve this with?

It’s delicious on its own, but you can also serve it with crusty bread, pita, or as a side to grilled chicken or fish.

Can I double the vinaigrette?

Yes, especially if you’re adding more ingredients like pasta or greens. It also keeps well in the fridge.

How do I keep the tuna from getting mushy?

Add it last and stir gently to keep the chunks intact.

Conclusion

This Mediterranean Tuna Salad is everything a fresh, no-fuss lunch should be—quick, satisfying, and packed with flavor. With wholesome ingredients and a zippy vinaigrette, it’s a great option for anyone looking to eat well without spending hours in the kitchen. Prep a batch today and enjoy the taste of the Mediterranean all week long.

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