Mediterranean Tuna Salad

Let’s talk about the kind of meal that’s as refreshing as it is satisfying—this Mediterranean Tuna Salad! Packed with fresh veggies, vibrant olives, creamy feta, and that perfectly seasoned tuna, this salad is an instant favorite. It’s the perfect balance of light yet filling, with a tangy dressing that pulls all the flavors together in a way that’ll have you going back for more. Whether you’re looking for a quick lunch, a light dinner, or a dish to bring to a gathering, this salad does it all. It’s healthy, full of Mediterranean goodness, and so easy to whip up. Trust me, once you try it, you’ll be hooked!

Why You’ll Love Mediterranean Tuna Salad

Here’s why this tuna salad is about to become your new go-to:

• Packed with Flavor: With the tang of olives, the creaminess of feta, and a zesty dressing, this salad hits all the right notes.
• Healthy & Wholesome: The mix of veggies, tuna, and olive oil gives you plenty of protein and healthy fats, making this a nutritious choice.
• Quick & Easy: You can throw this salad together in under 15 minutes, making it perfect for busy days when you need something satisfying but don’t have a ton of time to cook.
• Versatile: Perfect on its own, or you can serve it on a bed of greens, in a pita, or over some couscous for a more filling meal.
• Meal Prep Friendly: It stores well in the fridge, so you can enjoy it for a few days. Great for meal prep!

Ingredients

Here’s what you’ll need to bring this Mediterranean masterpiece to life:

• Canned Tuna: The star of the salad, giving you a nice dose of protein. Go for olive oil-packed tuna for added richness.
• Cherry Tomatoes: These juicy, sweet little tomatoes add a burst of freshness and color.
• Cucumber: Crisp and cool, cucumber gives the salad a refreshing crunch.
• Red Onion: A little bit of red onion adds a slight bite and color to the mix.
• Olives: Kalamata olives are the perfect choice for their briny, bold flavor.
• Feta Cheese: Creamy and tangy, feta adds the perfect Mediterranean touch.
• Fresh Parsley: Chopped fresh parsley brightens up the salad with a fresh, herby note.
• Lemon Juice: A squeeze of fresh lemon juice gives the salad a burst of zesty flavor.
• Olive Oil: A generous drizzle of high-quality olive oil brings everything together.
• Red Wine Vinegar: Adds a tangy kick to the dressing.
• Dried Oregano: A pinch of oregano ties the Mediterranean flavors together.

(Note: Exact measurements are provided in the recipe card above.)

Instructions

Now, let’s get into how easy it is to make this Mediterranean Tuna Salad:

1. Prepare the Ingredients: Start by draining and flaking the tuna into a large mixing bowl. Chop your cherry tomatoes, cucumber, red onion, and parsley into bite-sized pieces.
2. Combine the Salad: Add the chopped vegetables, olives, and feta cheese to the bowl with the tuna.
3. Make the Dressing: In a small bowl, whisk together the olive oil, red wine vinegar, lemon juice, dried oregano, salt, and pepper. Taste and adjust the seasoning if needed.
4. Toss and Serve: Pour the dressing over the salad and toss everything gently to combine. Be sure the dressing coats all the ingredients.
5. Serve: Serve immediately, or chill in the fridge for 10-15 minutes to let the flavors meld together. Enjoy as a refreshing, light meal!

Nutrition Facts

Servings: 4
Calories per serving: 320 kcal
Total Fat: 20g
Saturated Fat: 4g
Cholesterol: 25mg
Sodium: 800mg
Total Carbohydrates: 6g
Dietary Fiber: 2g
Sugars: 3g
Protein: 28g
Vitamin A: 20% DV
Vitamin C: 30% DV
Calcium: 15% DV
Iron: 10% DV

Preparation Time

• Prep Time: 10 minutes
• Total Time: 10 minutes

How to Serve Mediterranean Tuna Salad

This salad can be served in so many ways! Here are a few ideas to make the most of it:

• On Its Own: Serve it as a light and healthy meal on its own for a quick lunch or dinner.
• With Greens: For an even more filling option, serve it on a bed of mixed greens or spinach.
• In a Pita or Wrap: Scoop the salad into a pita pocket or wrap for a Mediterranean-inspired sandwich.
• With Couscous or Quinoa: Pair the salad with couscous or quinoa for a heartier, more substantial meal.
• With Crackers or Bread: Serve alongside some crunchy crackers or crusty bread to soak up the tangy dressing.

Additional Tips

Here are some tips to take your Mediterranean Tuna Salad to the next level:

• Make it Spicy: If you like a bit of heat, add a sprinkle of red pepper flakes or some sliced jalapeños to the salad.
• Swap the Tuna: If you’re not a fan of tuna, this salad also works great with canned salmon or grilled chicken for a different twist.
• Use Fresh Herbs: If you have fresh oregano or basil on hand, feel free to swap them in for even more Mediterranean flavor.
• Add Avocado: For extra creaminess, add diced avocado to the salad—yum!

FAQ Section

Q1: Can I use a different type of tuna?
A1: Absolutely! You can use white tuna, albacore, or even salmon if you prefer.

Q2: Can I make this salad ahead of time?
A2: Yes, this salad stores well in the fridge for 1-2 days. Just keep the dressing separate until you’re ready to serve to prevent it from getting soggy.

Q3: Can I use store-bought tzatziki instead of making my own dressing?
A3: Definitely! If you’re in a pinch, store-bought tzatziki would make a great substitute for the dressing.

Q4: How do I store leftovers?
A4: Store leftovers in an airtight container in the fridge for up to 2 days. Be sure to keep the dressing separate if you want to keep the salad fresh longer.

Q5: Can I use other cheese instead of feta?
A5: Yes! Goat cheese, ricotta, or even mozzarella would work great in this salad.

Q6: Is this salad gluten-free?
A6: Yes! All the ingredients in this salad are naturally gluten-free.

Q7: Can I add more vegetables to the salad?
A7: Definitely! You can add chopped bell peppers, cucumbers, or even roasted veggies like eggplant for more flavor.

Q8: Can I make this salad vegan?
A8: Yes! Simply swap the tuna for chickpeas or lentils and use a vegan feta or skip the cheese altogether.

Q9: How spicy is this salad?
A9: This salad is mild in spice, but you can make it spicier by adding some red pepper flakes or hot sauce.

Q10: Can I add nuts to the salad?
A10: Yes! Toasted pine nuts or slivered almonds would add a nice crunch and extra flavor to the salad.

Conclusion

This Mediterranean Tuna Salad is the perfect blend of fresh flavors, vibrant ingredients, and wholesome goodness. Whether you’re making it for lunch, dinner, or a gathering, it’s a quick and easy option that’s full of satisfying, nutrient-packed ingredients. With its Mediterranean-inspired flavors and light, yet filling nature, it’s a salad that’s anything but boring. Give it a try, and you’ll find yourself making it time and time again!

Print