If you’re looking for a light yet satisfying meal that’s quick to make, full of nutrients, and bursting with Mediterranean flavour, this Mediterranean Tuna Salad is your perfect choice. It’s a vibrant mix of fresh vegetables, creamy feta, zesty lemon, and hearty tuna — all tossed together in a simple olive oil dressing. Whether you’re preparing lunch for one or need a quick dinner idea, this salad comes together in minutes and tastes even better as it sits.
Why You’ll Love This Recipe
- Healthy and Balanced: Packed with lean protein, heart-healthy fats, and colorful vegetables.
- Quick and Easy: Ready in under 10 minutes — no cooking required! Ideal for busy people Looking for healthy salads recipe
- Mediterranean Goodness: Olive oil, lemon juice, feta, and fresh produce capture the essence of Mediterranean cuisine.
- Versatile: Perfect on its own, as a side dish, or even served over greens or whole-grain pasta.
Ingredients
- 1 can of tuna (preferably in olive oil for richer flavor, but brine works too)
- 1 cup of cherry tomatoes, halved
- ½ cucumber, chopped into bite-sized pieces
- ½ red onion, thinly sliced
- ½ cup of feta cheese, crumbled
- 1–2 tablespoons of lemon juice (freshly squeezed is best)
- 1–2 tablespoons of extra virgin olive oil
- Salt and freshly ground black pepper, to taste
- Half a tablespoon of cayenne pepper if you want spicy.
Optional additions for extra Mediterranean flair:
- A handful of kalamata olives
- A few leaves of fresh parsley or basil, chopped
- A pinch of oregano or chili flakes for a little kick
Instructions
1. Prepare the Vegetables
Start by prepping your produce. Slice the cherry tomatoes in half and place them in a large bowl. Chop half a cucumber into small, even cubes — this adds a refreshing crunch to balance the creamy and savory elements of the salad. Thinly slice half a red onion; soaking the slices briefly in cold water will mellow their sharpness while keeping their flavour. Drain and crumble the feta cheese if not already done.
2. Drain the Tuna
Open your can of tuna and drain it lightly if it’s packed in olive oil, or thoroughly if it’s in brine. You want just enough oil to keep the tuna moist without making the salad greasy. Flake the tuna gently with a fork and add it to the bowl with your chopped vegetables.
3. Make the Dressing
In a small bowl, whisk together the lemon juice, olive oil, a pinch of salt, and freshly ground black pepper. The dressing should be bright and tangy, perfectly complementing the richness of the tuna and feta. Taste and adjust the acidity or seasoning to your preference — add more lemon if you like a stronger citrus flavor.
4. Combine Everything
Pour the dressing over the tuna and vegetables. Using a fork or salad tongs, gently toss everything together until well mixed. Be careful not to overmix — you want the tuna chunks to remain intact and the vegetables crisp.
5. Serve and Enjoy
Transfer the salad to a serving bowl or plate. Sprinkle the crumbled feta on top for a beautiful finish. If desired, drizzle a little extra olive oil and garnish with chopped herbs or olives.
You can enjoy this Mediterranean Tuna Salad immediately, but it’s also delicious chilled. Letting it rest in the fridge for about 30 minutes allows the flavors to meld beautifully.
Serving Suggestions
This salad is hearty enough to stand on its own for lunch or dinner. You can also:
- Serve it on a bed of leafy greens for a lighter meal.
- Spoon it over toasted whole-grain bread for an open-faced sandwich.
- Pair it with pita bread or crackers for a satisfying snack.
- Add cooked quinoa or orzo to make it even more filling.
Nutritional Benefits
This Mediterranean Tuna Salad is a powerhouse of nutrients:
- Tuna provides lean protein and omega-3 fatty acids for heart and brain health.
- Olive oil adds healthy monounsaturated fats and antioxidants.
- Cucumber and tomatoes supply hydration, fiber, and vitamins A and C.
- Feta cheese adds calcium and a creamy texture with a salty tang.
It’s low in carbs, rich in healthy fats, and perfectly balanced — a truly wholesome meal that nourishes your body while delighting your taste buds.
Final Thoughts
This Simple Mediterranean Tuna Salad is proof that healthy eating doesn’t have to be complicated. With just a few fresh ingredients and a drizzle of olive oil, you can create a dish that’s refreshing, satisfying, and full of flavour.
Perfect for meal prep, quick lunches, or a light dinner — this recipe brings a taste of the Mediterranean to your table anytime. Bon appétit!