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Mediterranean Tuna Salad – so much flavor and so easy to put together! This mayonnaise-free tuna salad is naturally gluten-free.
![Mediterranean Tuna Salad (1) Mediterranean Tuna Salad (1)](https://i0.wp.com/www.deliciousmeetshealthy.com/wp-content/uploads/2020/06/Mediterranean-Tuna-Salad-7.jpg)
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If you are looking for a light and healthy lunch idea, this Mediterranean tuna salad recipe is for you! This no mayo salad is loaded with incredible flavor from the freshest ingredients and comes together in just 15 minutes.
Talk about light and refreshing salad that requires no cooking! The albacore tuna is the main ingredient to creating this wonderful, healthy salad you will want to make all summer long.
The freshly squeezed lemon juice & lemon zest add so much flavor to the salad.
This salad is not only delicious but it’s very quick to put together and there is no cooking involved. That’s what I call a win! It came together in about 15 minutes, and my husband and our little boys loved it.
For more delicious and easy summer salads, check out these: Cucumber Salad recipe, Tomato Cucumber Avocado Salad, and Cowboy Caviar.
Mediterranean Tuna Salad Ingredients
This salad is loaded with fresh and healthy ingredinets:
- Vegetables: Bell pepper, red onion, cucumber, black olives
- Albacore Tuna
- Chickpeas
- Seasonings: Garlic, parsley, lemon, salt & black pepper
- Olive oil
![Mediterranean Tuna Salad (2) Mediterranean Tuna Salad (2)](https://i0.wp.com/www.deliciousmeetshealthy.com/wp-content/uploads/2020/06/Mediterranean-Tuna-Salad-1.jpg)
How To Make Mediterranean Tuna Salad
It takes about 15 minutes to make this delicious summer salad!
- Add red bell pepper, red onion, cucumber, albacore tuna fish, garlic, chickpeas, black olives, and lemon zest in a large mixing bowl and mix.
- Drizzle olive oil, lemon juice, and season with salt and freshly ground black pepper.
- Garnish with fresh parsley and serve cold. Enjoy!
Tuna Salad without Mayo
This delicious and nutritious tuna salad is made with an easy and refreshing homemade dressing instead of mayo. It’s packed with protein and delicious vegetables.
![Mediterranean Tuna Salad (5) Mediterranean Tuna Salad (5)](https://i0.wp.com/www.deliciousmeetshealthy.com/wp-content/uploads/2020/06/Mediterranean-Tuna-Salad-5.jpg)
Healthy Tuna Salad
This mayonnaise-free tuna salad recipe is naturally gluten-free, light and refreshing.
This Mediterranean Tuna Salad is perfect to servefor lunch or a light meal. While I was cooking it, I tasted a little bit to see if it needed more seasoning, and I couldn’t stop eating it. It was so delicious!
![Mediterranean Tuna Salad (6) Mediterranean Tuna Salad (6)](https://i0.wp.com/www.deliciousmeetshealthy.com/wp-content/uploads/2020/06/Mediterranean-Tuna-Salad-8.jpg)
How to Store Tuna Salad
The Mediterranean healthy tuna salad will keep in the refrigerator for acouple of days. If you are planning to make this ahead of time, you can chop the red bell pepper, red onion, and cucumber ahead of time, and combine them with the rest of the ingredients just before serving.
What’s The Best Tuna To Use?
I love the convenience of canned tuna, and I always have a a few cans in my pantry. I like to use albacore tuna as it has a firm texture and the chunks don’t break up and get lost in the other ingredients. It has a light flesh and is mild in flavor.
![Mediterranean Tuna Salad (7) Mediterranean Tuna Salad (7)](https://i0.wp.com/www.deliciousmeetshealthy.com/wp-content/uploads/2020/06/Mediterranean-Tuna-Salad-6.jpg)
Recipe Notes and Tips
- Cut the vegetables into small and evenly sized pieces. They will be easier to combine when you mix it and it will be easier to eat.
- Use fresh lemon juice rather than bottled. It has a much brighter and fresher flavor and makes all the difference!
- Chickpeas provide a good amount of protein and fiber and turn this salad into a fuller meal. You can substitute these with black beans or white beans if that’s what you have.
This Mediterranean Tuna Salad has definitely made our favorites list. The flavors are amazing and so refreshing. Perfect quick summer salad. I like to make this for lunch or make it for quick family dinners.
More Lunch Salad Recipes
- Tuna White Bean Salad
- Cobb Salad
- Salmon Quinoa and Kale Salad
- Tuna Pasta Salad
![Mediterranean Tuna Salad (8) Mediterranean Tuna Salad (8)](https://i0.wp.com/www.deliciousmeetshealthy.com/wp-content/uploads/2020/06/Mediterranean-Tuna-Salad-7-150x150.jpg)
5 from 16 votes
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Mediterranean Tuna Salad
Mediterranean Tuna Salad – so much flavor and so easy to put together! This mayonnaise-free tuna salad is naturally gluten-free, paleo and low carb.
Servings 10 servings
Calories 131kcal
AUTHOR Neli Howard
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INGREDIENTS
- 1 red bell pepper, finely chopped
- ½ red onion, finely chopped
- 1 cucumber, cut lengthwise & sliced
- 15 oz albacore tuna fish (drained)
- 2 cloves garlic, minced
- ½ cup chickpeas (garbanzo beans)
- ½ cup black olives, cut in half
- 1 bunch fresh parsley, chopped
- salt and black pepper
- 3 Tablespoon extra virgin olive oil
- juice of 1 lemon
- zest of 1 lemon
INSTRUCTIONS
Add red bell pepper, red onion, cucumber, albacore tuna fish, garlic, chickpeas, black olives and lemon zest in a large mixing bowl and mix.
Drizzle olive oil, lemon juice and season with salt and freshly ground black pepper.
Garnish with fresh parsley and serve cold. Enjoy!
TIPS & NOTES
- Cut the vegetables into small and evenly sized pieces. They will be easier to combine when you mix it and it will be easier to eat.
- Use fresh lemon juice rather than bottled. It has a much brighter and fresher flavor and makes all the difference!
- Chickpeas provide a good amount of protein and fiber and turn this salad into a fuller meal. You can substitute these with black beans or white beans if that’s what you have.
NUTRITION
Serving: 1cup | Calories: 131kcal | Carbohydrates: 9.6g | Protein: 11g | Fat: 5.8g | Saturated Fat: 0.8g | Cholesterol: 15.3mg | Sodium: 156.4mg | Fiber: 2.1g | Sugar: 2.4g | Vitamin A: 300IU | Vitamin C: 34.7mg | Calcium: 30mg | Iron: 1.8mg
Course Main Course, Salad
Cuisine Mediterranean
Keyword Easy, Gluten Free, Healthy, Mediterranean Tuna Salad, Quick
This post was originally published in April of 2017. Recently, it was updated with new pictures but the recipe itself hasn’t been modified.
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Meet The Author: Neli Howard
Welcome to my kitchen! I am Neli Howard and the food blogger behind Delicious Meets Healthy. I started Delicious Meets Healthy in 2014 while working in public accounting. While everything I did at work was very analytical and detail oriented, I have enjoyed cooking because I get to use my creativity and experiment with flavors and textures of different foods.