Mediterranean Tuna Salad

January 18, 2022

This Mediterranean tuna salad takes just minutes to put together: it’s a fast and flavorful lunch or healthy dinner!

We’re always looking for fast lunch and easy dinner ideas: and this one works for both. Introducing Mediterranean Tuna Salad! Combine canned tuna with crunchy vegetables, feta cheese, olive oil and a punch of Dijon mustard for the most flavorful salad to hit your plate! Serve it with crackers as an easy lunch, or over greens for a quick dinner with pita bread and olives. This one is so quick and versatile, it’s in our hall of fame of healthy meal ideas. Here’s how to make this tasty Mediterranean diet recipe.

Ingredients for Mediterranean tuna salad

This Mediterranean tuna salad combines quick and easy canned tuna with Mediterranean flavors: cool cucumber, briny caper, salty feta and tangy Dijon mustard. It’s pretty straightforward in its composition, but it’s a genius idea for using simple ingredients to make big flavors. We made it once, and it’s now on repeat for a simple lunch or dinner. Here’s what you’ll need:

Canned tuna: Use either water-packed or oil packed (we prefer water packed).
Shallot: A milder version of red onion, it’s a favorite for salads.
Red bell pepper
English cucumber: This variety is long and thin with no tough skin, no seeds and a milder flavor than standard cucumber: look for it in the produce section!
Capers: These bring big salty, briny flavor: look for them jarred near the pickles in your grocery
White wine vinegar
Olive oil
Dijon mustard
Kosher salt
Feta cheese crumbles, optional

All you have to do for this recipe: flake the tuna, chop the veggies, and mix it together! It’s seriously simple and the pop of tangy, savory flavor is unreal.

Ways to serve Mediterranean tuna salad

This Mediterranean tuna salad is great because it’s quick, healthy, and it’s super versatile! You can serve it as a sandwich or just in a bowl, with crackers, or as a gluten-free main dish. It works as a quick lunch or a super-fast dinner! Here are some ideas for ways to serve it:

Over greens: Place it over crunchy greens and it works as lunch or dinner; add some sliced tomatoes and hard boiled eggs for a heartier meal
Sandwich: Throw it onto bread: you can also use Mediterranean-style breads like focaccia, pita or flatbread
Lettuce wraps: Wrap it into lettuce leaves as a gluten-free main
Crackers: Serve with gluten-free nut crackers (we like Nut Thins) or the cracker of your choice
Crostini: Spread over baguette slices
In an avocado: Throw it into half of an avocado for a healthy dinner option

Canned tuna nutrition

Canned tuna is part of a healthy diet! Even better, it’s shelf stable for 2 to 5 years in your pantry. It’s a pretty amazing ingredient. Here’s what Healthline has to say about the nutritional benefits:

Canned tuna is high in protein and low in calories. One 5-ounce can of tuna has about 30 grams of protein, which is about 60% of your daily need.
Tuna is a good source of Omega 3 fatty acids that contribute to brain and heart health.
Look for tuna that is sustainable and low in mercury. Find cans of light or skipjack tuna, and sure they have an MSC certification on the label.

More tuna recipes

There are so many things to do with a can of tuna! And it doesn’t have to be 1970’s cheesy casserole. Here are a few favorite tuna recipes:

Try our 17 Tuna Recipes for Easy Meals
Opt for fresh and healthy Avocado Tuna Salad
Go for Classic Tuna Pasta Salad
Try classic French Nicoise Salad