Quick Mediterranean Tuna Salad with No Mayo (Healthy)
Quick Mediterranean Tuna Salad is a fresh, mayo-free twist on traditional tuna salad. Made with olive oil, lemon juice, and crisp veggies, it’s light, protein-packed, and full of bold Mediterranean flavors—perfect for lunch, meal prep, or a healthy snack.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Total Time: 10 minutes
- Yield: 2–3 servings as main, 4 as side
- Category: Salad
- Method: No-Cook
- Cuisine: Mediterranean
- Diet: Low Calorie
Ingredients
- 2 cans tuna in water or olive oil, drained
- 1 cup cherry tomatoes, halved
- 1/2 cucumber, diced
- 1/4 red onion, finely chopped
- 1/4 cup Kalamata olives, sliced
- 2 tbsp fresh parsley, chopped
- 2 tbsp lemon juice
- 2 tbsp extra virgin olive oil
- Salt and pepper, to taste
- Optional: 1/4 cup crumbled feta
- Optional: 1 tbsp capers or diced bell peppers
Instructions
- Drain the canned tuna and place it in a large mixing bowl. Flake it with a fork.
- Add the cherry tomatoes, cucumber, red onion, olives, and parsley to the bowl.
- In a small bowl, whisk together lemon juice, olive oil, salt, and pepper.
- Pour the dressing over the salad and toss gently to combine.
- Taste and adjust seasoning if needed. Serve immediately or refrigerate for later.
Notes
- Add crumbled feta for a creamy, salty touch.
- Mix in chickpeas for extra fiber and protein.
- Swap parsley with basil or mint for a flavor change.
- Spice it up with red pepper flakes or hot sauce.
- Serve over arugula, quinoa, or couscous for a full meal.
Nutrition
- Serving Size: 1 serving
- Calories: 220
- Sugar: 2g
- Sodium: 390mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 11g
- Trans Fat: 0g
- Carbohydrates: 5g
- Fiber: 2g
- Protein: 20g
- Cholesterol: 35mg
