Looking for a light, refreshing, and protein-packed meal that comes together in minutes? This Mediterranean Tuna Salad is a delicious twist on the classic tuna salad, bursting with fresh vegetables, briny kalamata olives, and a zesty lemon dressing.
Unlike traditional tuna salad, which is often made with mayonnaise, this version is dressed in heart-healthy olive oil, Dijon mustard, and fresh lemon juice, making it both light and flavorful. Whether you enjoy it in a sandwich, lettuce wrap, or over a salad, this dish is a perfect choice for a quick lunch, meal prep, or a nutritious snack.
Why You’ll Love This Mediterranean Tuna Salad
✅ No Mayo! – A fresh, light dressing replaces heavy mayonnaise.
✅ Quick & Easy – Ready in just 20 minutes with simple ingredients.
✅ High-Protein & Healthy – Packed with lean protein, healthy fats, and fresh veggies.
✅ Mediterranean Flavors – Briny olives, crunchy cucumbers, and zesty lemon make it irresistible.
✅ Versatile – Enjoy it as a sandwich, on a salad, or in a lettuce wrap.
What Is Mediterranean Tuna Salad?
This Mediterranean-style tuna salad is a healthy take on the classic tuna salad, using olive oil and lemon juice instead of mayonnaise. It’s inspired by the fresh, vibrant flavors of Mediterranean cuisine, with crisp veggies, salty olives, and Dijon mustard for a punch of flavor.
This dish is low-carb, gluten-free, and packed with protein, making it a fantastic choice for a light lunch, meal prep, or quick snack.
Ingredients You’ll Need
This recipe comes together with simple, wholesome ingredients that create a delicious balance of flavors.
For the Dressing
- Extra virgin olive oil – A heart-healthy fat that adds richness.
- Lemon zest & fresh lemon juice – Adds brightness and tang.
- Dijon mustard – Provides a tangy depth of flavor.
For the Tuna Salad
- Canned tuna in water, drained – A lean protein source that’s rich in omega-3s.
- Red bell pepper – Adds a pop of color, crunch, and sweetness.
- English cucumber – Crisp and refreshing.
- Kalamata olives – Briny and rich in Mediterranean flavor.
- Red onion – Adds a mild sharpness and crunch.
- Fresh parsley – Brings in fresh, herby notes.
- Salt & black pepper – Enhances the flavors.
How to Make Mediterranean Tuna Salad
This recipe is super simple and comes together in just a few easy steps:
Step 1: Make the Dressing
- In a medium mixing bowl, whisk together the olive oil, Dijon mustard, lemon zest, and lemon juice until well combined.
Step 2: Mix the Tuna Salad
- Add the drained tuna, red bell pepper, cucumber, kalamata olives, red onion, and fresh parsley to the bowl.
- Stir everything together until evenly mixed.
Step 3: Season & Serve
- Season with salt and black pepper to taste.
- Serve immediately or chill for later!
Ways to Serve Mediterranean Tuna Salad
This versatile dish can be enjoyed in several different ways, depending on your mood:
🥪 As a Sandwich – Serve it between slices of whole grain bread with arugula and sliced avocado.
🌯 In a Wrap – Try it in a pita pocket, tortilla, or lettuce wrap for a low-carb option.
🥑 Stuffed in an Avocado – Scoop it into halved avocados for a creamy, healthy meal.
🥗 Over a Bed of Greens – Serve it on mixed greens or spinach for a light salad.
🍘 With Crackers or Veggies – Enjoy it as a dip with whole-grain crackers, cucumber slices, or bell pepper strips.
Tips for the Best Tuna Salad
🥑 Add Avocado – Mix in diced avocado for extra creaminess.
🌿 Switch Up the Herbs – Try fresh basil or mint instead of parsley.
🔥 Add Some Heat – Sprinkle in red pepper flakes for a spicy kick.
🧀 Include Feta – Crumbled feta cheese adds a salty, tangy flavor.
🍅 Try Cherry Tomatoes – Halved cherry tomatoes add sweetness and juiciness.
Storage & Meal Prep Tips
🥡 Refrigerate: Store in an airtight container in the fridge for up to 3 days.
🔥 Make Ahead: Perfect for meal prep lunches—just prepare ahead and refrigerate.
❄️ Freezing Not Recommended: Tuna salad doesn’t freeze well due to the fresh veggies.
Frequently Asked Questions
Q: Can I use fresh tuna instead of canned?
A: Yes! Grilled or seared tuna works great—just flake it and mix it into the salad.
Q: What can I use instead of kalamata olives?
A: Try green olives or capers for a similar briny flavor.
Q: Is this tuna salad keto-friendly?
A: Yes! It’s low-carb and keto-friendly, especially when served in lettuce wraps.
Q: Can I make this dairy-free?
A: This recipe is naturally dairy-free, but avoid adding feta cheese if making modifications.
Final Thoughts
This Mediterranean Tuna Salad is the perfect combination of fresh, tangy, and savory flavors. It’s a fantastic alternative to traditional tuna salad—lighter, healthier, and bursting with Mediterranean goodness.
Whether you serve it as a sandwich, in a wrap, over greens, or as a dip, it’s a quick and nutritious meal that you’ll want to make again and again!
Try it today and enjoy a high-protein, flavor-packed meal that’s perfect for any occasion!
Mediterranean Tuna Salad
Ingredients
Dressing
- 3 tablespoons extra virgin olive oil
- Zest of 1 medium lemon
- 4 tablespoons lemon juice from 1 medium lemon
- 1 tablespoon Dijon mustard
Tuna Salad
- 2 cans 5 ounces each tuna in water, drained
- ½ cup finely chopped red bell pepper
- ½ cup diced English cucumber
- ½ cup pitted kalamata olives chopped
- 3 tablespoons finely chopped red onion
- 2 tablespoons finely chopped fresh parsley
- Salt and pepper to taste
Instructions
- To make the dressing, combine the olive oil, Dijon mustard, lemon zest, and lemon juice in a medium mixing bowl. Whisk until well combined.
- Add the drained tuna, bell pepper, cucumber, kalamata olives, red onion, and parsley to the bowl with the dressing. Stir until evenly mixed. Season with salt and pepper to taste.
- Serve as a sandwich, wrapped in pita bread, in halved avocados, in lettuce wraps, with crackers, or over a bed of greens.
Notes
