Mediterranean Tuna Salad

March 6, 2025 Kate @Food For Your Good Appetizers and Salads 0




Chunky Mediterranean Tuna Salad with fresh tuna, cherry tomatoes, cucumbers, black olives, red onion, feta cheese, and a zesty olive oil dressing, served on a square white plate. A vibrant and healthy dish from FoodForYourGood.com
Mediterranean Tuna Salad – A fresh, protein-packed salad featuring chunky tuna, crisp cucumbers, juicy cherry tomatoes, briny olives, and crumbled feta, all tossed in a zesty olive oil dressing. Perfect for a healthy meal! Find the full recipe at FoodForYourGood.com
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Mediterranean Tuna Salad: Fresh, Flavorful, and Easy to Make!

If you’re craving something light, refreshing, and packed with flavor, this Mediterranean Tuna Salad is the perfect choice. It’s quick to make and loaded with fresh ingredients. Juicy tomatoes, crisp cucumbers, briny olives, and flaky tuna create a delicious combination. A zesty lemon-herb dressing brings everything together for a dish that’s simple, healthy, and incredibly tasty.

This salad is perfect for lunch, meal prep, or a quick side dish. Serve it over greens, stuff it into a pita, or pair it with crusty bread for an easy meal. Even better, it’s made without mayo, making it a lighter, Mediterranean-inspired take on traditional tuna salad.

Did you know? Tuna has been a staple in Mediterranean cuisine for centuries. The ancient Greeks and Romans prized it for its rich protein and omega-3s, often preserving it in olive oil—just like we do today!

So, whether you need a quick lunch or a flavorful side, this Mediterranean Tuna Salad is a fresh and satisfying choice!

Chunky Mediterranean Tuna Salad with fresh tuna, cherry tomatoes, cucumbers, black olives, red onion, feta cheese, and a zesty olive oil dressing, served on a square white plate. A vibrant and healthy dish from FoodForYourGood.com
Mediterranean Tuna Salad – A fresh, protein-packed salad featuring chunky tuna, crisp cucumbers, juicy cherry tomatoes, briny olives, and crumbled feta, all tossed in a zesty olive oil dressing. Perfect for a healthy meal! Find the full recipe at FoodForYourGood.com

Recipe Yield: 2-3 servings

INGREDIENTS

2 cans (5 oz each) solid white albacore tuna, drained
1 cup cherry tomatoes, halved
1 cup English cucumber, diced
1/3 cup Kalamata olives, sliced
1/4 cup red onion, finely diced
3 tbsp crumbled feta cheese
2 tbsp fresh parsley, chopped
1 tbsp capers, drained

Dressing:
1/4 cup extra virgin olive oil
2.5 tbsp fresh lemon juice
1 tsp Dijon mustard
1/2 tsp honey
half tsp dried oregano
1/2 tsp garlic powder
1/4 tsp red pepper flakes (optional)
Salt and black pepper, to taste

INSTRUCTIONS

1. Prep the ingredients: In a large bowl, mix together the tuna, cherry tomatoes, cucumber, olives, red onion, feta, parsley, and capers.

2. Make the dressing: In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, honey, oregano, garlic powder, red pepper flakes (if using), salt, and black pepper until well combined.

3. Toss and marinate: Pour the dressing over the salad and gently toss until evenly coated. Let it sit for 10-15 minutes for maximum flavor absorption.

4. Serve and enjoy: Enjoy this Mediterranean tuna salad on its own, over mixed greens, in a pita pocket, or with crusty bread for a wholesome meal.

HELPFUL TIPS TO PERFECT THIS RECIPE

  • Go for the best tuna: Solid white albacore in olive oil gives the most flavor and best texture.
  • Balance the acidity: The touch of honey balances the sharpness of lemon juice for a well-rounded taste.
  • Make it ahead: The flavors meld even better after chilling for 30 minutes, making it a great meal-prep option.