Mediterranean Tuna Salad Recipe
If you’re craving something vibrant, satisfying, and refreshingly healthy, look no further than this Mediterranean Tuna Salad. Packed with briny olives, juicy cherry tomatoes, crisp cucumber, and creamy feta, this colorful dish is a celebration of Mediterranean flavors wrapped up in a protein powerhouse. The zesty lemon-oregano dressing ties it all together for a dish that’s perfect for lunch boxes, picnics, or easy weeknight dinners. Whether you’re new to the world of Mediterranean Tuna Salad or it’s already a beloved favorite, this recipe is sure to make a regular appearance at your table!
Ingredients You’ll Need
One of the best things about Mediterranean Tuna Salad is the way humble, everyday ingredients create big, satisfying flavors. Each element plays an important role in creating the salad’s fresh taste, punchy color, and delightful texture.
- Tuna in olive oil: Tuna packed in olive oil is the secret to juicy, full-flavored salad versus the dry kind—drain just enough oil to keep things moist!
- Cherry tomatoes: Halved cherry tomatoes add a burst of sweetness and beautiful color in every bite.
- Cucumber: Diced cucumber keeps things crisp and cool, balancing the rich flavors.
- Red onion: A little finely diced red onion delivers gentle bite and depth.
- Kalamata olives: Sliced olives lend a salty, briny touch that’s essential to Mediterranean cooking.
- Feta cheese: Crumbled feta brings creamy, tangy flavor and a touch of indulgence.
- Fresh parsley: Chopped parsley brightens everything with freshness and a pop of green.
- Lemon juice: Fresh-squeezed lemon juice makes the dressing lively and zingy.
- Extra virgin olive oil: Adds richness and smoothness to the salad’s dressing.
- Dried oregano: This classic Mediterranean herb ties the dressing to its roots.
- Salt: Just a pinch to wake up all the flavors—adjust to taste!
- Black pepper: Freshly cracked for a subtle kick.
How to Make Mediterranean Tuna Salad
Step 1: Combine Main Ingredients
Grab a large mixing bowl and add your drained tuna, halved cherry tomatoes, diced cucumber, finely chopped red onion, sliced Kalamata olives, crumbled feta, and fresh parsley. Take a second to admire the rainbow of colors—this simple toss of ingredients is already halfway to being irresistible!
Step 2: Whisk the Dressing
In a separate small bowl, whisk together the lemon juice, extra virgin olive oil, dried oregano, salt, and black pepper. Make sure everything is well blended, as the citrus and oil need a minute to combine. This dressing is zippy, herby, and classic—trust me, it brings the whole Mediterranean Tuna Salad together.
Step 3: Dress the Salad
Pour the freshly whisked dressing over the salad. Using a large spoon or spatula, toss everything gently but thoroughly so that every morsel is kissed with flavor. Be careful not to mash the tuna—you want nice, tender flakes throughout the salad!
Step 4: Chill or Serve
You can serve Mediterranean Tuna Salad right away, or (if you have the patience) pop it in the fridge for 30 minutes. Letting it chill allows those Mediterranean flavors to mingle and develop even more depth—perfect for meal prepping or making ahead for guests.
How to Serve Mediterranean Tuna Salad
Garnishes
For an eye-catching finish, sprinkle a few extra leaves of freshly chopped parsley or a little more crumbled feta cheese just before serving. A wedge of lemon for squeezing at the table brings even more brightness to the dish! You could also add a touch of freshly cracked black pepper or a drizzle of good olive oil right before digging in.
Side Dishes
Mediterranean Tuna Salad is a star on its own, but pairing it with simple sides makes it a complete meal. Try serving it with warm, crusty bread, a tangle of mixed salad greens, or some roasted potatoes. Even a bowl of gazpacho or a light soup can make your lunch feel extra luxurious.
Creative Ways to Present
Don’t be shy about switching up the presentation! Serve Mediterranean Tuna Salad stuffed into pita pockets or rolled in wraps for a portable feast. You can also pile it over a bed of greens for a hearty salad or scoop it onto crisp lettuce leaves for a low-carb option. For parties, spoon it into small glasses or cucumber cups for fancy, bite-sized appetizers.
Make Ahead and Storage
Storing Leftovers
Leftover Mediterranean Tuna Salad keeps beautifully in a covered container in the refrigerator for up to 3 days. Because the ingredients are sturdy, the salad actually develops even more flavor as it sits—just give it a gentle toss before serving to redistribute the dressing and freshen it up.
Freezing
This salad isn’t well suited for the freezer. The fresh vegetables lose their crunch and the tuna can become watery as it thaws. For best results, make only as much as you’ll enjoy within a few days and savor its fresh flavors.
Reheating
No need for reheating—Mediterranean Tuna Salad is at its best served chilled or at a cool room temperature. If making ahead, simply remove from the fridge about 10 minutes before serving so the flavors can shine.
FAQs
Can I use tuna in water instead of olive oil?
Absolutely! Tuna in olive oil is preferred for its richness, but if you only have tuna in water, simply add an extra teaspoon or two of olive oil to the salad to keep everything moist and flavorful.
What’s the best way to make this salad dairy-free?
You can easily make Mediterranean Tuna Salad dairy-free by omitting the feta cheese or replacing it with a dairy-free feta alternative. The salad is still loaded with delicious flavor and texture!
Are there other veggies I can add?
This recipe is super versatile. Toss in diced bell peppers, artichoke hearts, or even a handful of baby spinach or arugula to bulk up the salad and keep things interesting. Just keep the Mediterranean spirit in mind.
How can I make this salad more filling?
For an even heartier meal, stir in 1/2 cup of cooked chickpeas or quinoa. Both add extra protein and fiber, making Mediterranean Tuna Salad a satisfying lunch or dinner that will really keep you going.
Is Mediterranean Tuna Salad safe to pack for lunch?
Yes, it’s a fantastic make-ahead lunch. Just store it in an airtight container in the fridge until you’re ready to grab it and go. It tastes wonderful chilled and travels well for work, school, or picnics.
Final Thoughts
If you’re eager for big Mediterranean flavors with minimal fuss, you are going to fall in love with this Mediterranean Tuna Salad. Give it a try and make it your own—whether you go classic or riff with extra add-ins, this recipe is always a celebration of fresh, wholesome ingredients. Enjoy every vibrant, zesty bite!
Print
Mediterranean Tuna Salad Recipe
- Total Time: 10 minutes
- Yield: 4 servings 1x
- Diet: Non-Vegetarian
Description
A refreshing and flavorful Mediterranean Tuna Salad recipe that is perfect for a light and healthy meal. Packed with protein-rich tuna, crisp veggies, tangy olives, and creamy feta cheese, this salad is dressed in a zesty lemon and olive oil dressing.
Ingredients
Tuna Salad:
- 2 cans (5 oz each) tuna in olive oil, drained
- 1 cup cherry tomatoes, halved
- 1/2 cup cucumber, diced
- 1/4 cup red onion, finely diced
- 1/4 cup Kalamata olives, sliced
- 1/4 cup crumbled feta cheese
- 2 tablespoons fresh parsley, chopped
Lemon Dressing:
- 2 tablespoons fresh lemon juice
- 2 tablespoons extra virgin olive oil
- 1/2 teaspoon dried oregano
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
- Prepare Salad: In a large mixing bowl, combine tuna, cherry tomatoes, cucumber, red onion, olives, feta cheese, and parsley.
- Make Dressing: In a small bowl, whisk together lemon juice, olive oil, oregano, salt, and pepper until well blended.
- Combine: Pour dressing over the salad and toss gently to combine.
- Serve: Serve immediately or refrigerate for 30 minutes to allow flavors to meld.
Notes
- For added texture, mix in 1/2 cup cooked chickpeas.
- This salad works well served over leafy greens, stuffed in pita bread, or eaten on its own.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Salad, Main Course
- Method: No-Cook
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup
- Calories: 220
- Sugar: 2 g
- Sodium: 480 mg
- Fat: 14 g
- Saturated Fat: 3 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 5 g
- Fiber: 1 g
- Protein: 20 g
- Cholesterol: 30 mg
