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Quick Mediterranean Tuna Salad

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This Mediterranean Tuna Salad combines protein-rich tuna and beans with crisp veggies, briny feta, and a zesty vinaigrette. It’s a quick, no-cook, and gluten-free meal perfect for lunches or light dinners—fresh, hearty, and meal-prep friendly.

  • Author: Tina
  • Prep Time: 20 minutes
  • Cook Time: 0 minutes
  • Total Time: 20 minutes
  • Yield: 6 servings
  • Category: Salad
  • Method: No-Cook
  • Cuisine: Mediterranean
  • Diet: Gluten Free

Ingredients

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

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

Instructions

  1. In a small bowl or jar, whisk together olive oil, red wine vinegar, lemon juice, oregano, salt, and pepper. Set aside.
  2. Prepare the vegetables: dice red onion, slice cucumber, halve tomatoes, and chop parsley.
  3. In a large bowl, mix cucumber, tomatoes, red onion, and parsley. Pour vinaigrette over and toss to coat.
  4. Add cannellini beans, tuna, and feta. Stir gently to combine without breaking up the tuna too much.
  5. Serve immediately or chill in the refrigerator for up to 4 days. Stir before serving.

Notes

  • Use chickpeas instead of cannellini beans for variety.
  • Add olives or sun-dried tomatoes for more Mediterranean flavor.
  • Include avocado or pasta for a heartier salad.
  • Swap feta with goat cheese or omit for dairy-free.
  • Serve in pita pockets, over greens, or with crusty bread.
  • Use tuna in olive oil for added richness.
  • Add capers or chili flakes for extra zing.

Nutrition

Find it online: https://cheftinaskitchen.com/quick-mediterranean-tuna-salad/