Quick Mediterranean Tuna Salad with No Mayo (Healthy)

This Quick Mediterranean Tuna Salad is a light, refreshing, and healthy take on traditional tuna salad—no mayo required. I use olive oil, lemon juice, and a handful of fresh veggies and herbs to create a zesty, nutrient-packed dish that’s full of Mediterranean flavor. It’s perfect for a quick lunch, easy meal prep, or even a simple dinner served with pita or greens.

Why You’ll Love This Recipe

I love how fast and easy this tuna salad is to throw together. It skips the heaviness of mayo and uses heart-healthy olive oil instead, which gives it a clean, bright flavor. It’s packed with protein, fiber, and fresh ingredients that leave me feeling energized instead of weighed down. I can enjoy it in so many ways—on its own, in a lettuce wrap, or tucked into a whole grain sandwich. Plus, it’s gluten-free, dairy-free, and naturally low-carb.

ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

canned tuna in water or olive oil, drained
cherry tomatoes, halved
cucumber, diced
red onion, finely chopped
Kalamata olives, sliced
parsley, chopped
lemon juice
extra virgin olive oil
salt and pepper
optional: crumbled feta, capers, or diced bell peppers

directions

1. I start by draining the canned tuna and placing it in a large mixing bowl. I flake it with a fork to separate the chunks.

2. I add in the chopped cherry tomatoes, cucumber, red onion, olives, and parsley.

3. In a small bowl, I whisk together the olive oil, lemon juice, salt, and pepper to make a simple dressing.

4. I pour the dressing over the salad and toss everything gently until well combined.

5. I taste and adjust the seasoning if needed, then serve immediately or refrigerate for later.

Servings and timing

This recipe serves 2–3 people as a main dish or 4 as a side.
Preparation time: 10 minutes
Total time: 10 minutes

Variations

• I like to add crumbled feta for a creamy, salty bite.

• Sometimes I mix in cooked chickpeas for extra protein and fiber.

• I swap parsley with fresh basil or mint when I want to change the flavor profile.

• For a spicy twist, I add a pinch of red pepper flakes or a dash of hot sauce.

• I also enjoy serving this salad over arugula or quinoa for a more filling meal.

storage/reheating

I store the salad in an airtight container in the fridge for up to 2 days. Since there’s no mayo, it holds up well without getting soggy. I don’t recommend freezing it, as the fresh veggies lose their texture. I serve it chilled or let it come to room temperature before eating—no reheating needed.

FAQs

Can I use tuna packed in oil?

Yes, I often use tuna in olive oil for more flavor. I sometimes reduce the added olive oil in the dressing to balance it out.

Is this recipe good for meal prep?

Definitely. I make it in advance and store it in single-serving containers for easy grab-and-go meals.

What’s a good substitute for olives?

If I’m not a fan of olives, I swap them with capers, pickled onions, or even artichoke hearts for that briny kick.

Can I make this tuna salad without onions?

Of course. I skip the onions or use green onions for a milder flavor when I want something less sharp.

Is it okay to add grains?

Yes, I love mixing in cooked couscous, bulgur, or farro for a heartier salad. It turns it into a full, satisfying meal.

Conclusion

This Quick Mediterranean Tuna Salad is one of my go-to healthy meals when I need something fast, fresh, and flavorful. I love that it’s mayo-free, full of vibrant ingredients, and easy to customize. Whether I eat it on its own or build it into something bigger, it always delivers on taste and nutrition.