If you’re tired of boring tuna salad, this high-protein Mediterranean tuna salad is about to become your new favorite way to enjoy it!
It’s:
✅ Loaded with 66g of protein – Keeps you full and energized
✅ Meal-prep friendly – Tastes even better the next day!
✅ Packed with Mediterranean flavors – Olives, feta, fresh veggies, and lemon dressing
✅ Versatile – Enjoy as a salad, in a wrap, or on low-carb bread
This simple, healthy recipe comes together in minutes, making it perfect for busy weeks.
Ingredients You’ll Need
For the Tuna Salad:
- 3 cans of tuna (in water or olive oil, drained) – 66g of protein!
- ½ cup cucumber, finely diced
- ¼ cup cherry tomatoes, chopped
- Handful of kalamata olives, chopped
- ⅛ cup crumbled feta cheese (jalapeño feta recommended for extra flavor)
- Fresh parsley, finely chopped
For the Lemony Dressing:
- ⅓ cup olive oil
- Juice of ½ a lemon
- 1 tbsp dried oregano
- Salt & black pepper, to taste
✔ Ingredient Substitutions & Additions:
- Swap kalamata olives for green olives if preferred.
- Add chopped red onion or bell peppers for more crunch.
- Make it dairy-free by skipping the feta or using a dairy-free alternative.
- Try fresh dill or mint instead of parsley for a different Mediterranean twist.
Step-by-Step Recipe: How to Make Mediterranean Tuna Salad
Step 1: Prepare the Tuna & Vegetables
1️⃣ Drain and add 3 cans of tuna to a large mixing bowl.
2️⃣ Finely chop cucumber, cherry tomatoes, olives, and fresh parsley.
3️⃣ Add crumbled feta cheese to the bowl.
Step 2: Make the Lemony Mediterranean Dressing
4️⃣ In a small bowl, whisk together:
- Olive oil
- Fresh lemon juice
- Dried oregano
- Salt & pepper
5️⃣ Stir well until fully combined.
Step 3: Assemble the Salad
6️⃣ Pour the lemony dressing over the tuna mixture.
7️⃣ Toss everything together until evenly coated.
🌿 Pro Tip: Let the salad sit for 10 minutes to allow the flavors to meld together!
How to Serve Mediterranean Tuna Salad
✔ On Its Own: A perfect protein-packed meal!
✔ With Chips or Crackers: Use pita chips or gluten-free crackers.
✔ As a Sandwich: Serve on low-carb bread or whole-grain toast.
✔ In a Wrap: Roll it up in a low-carb tortilla for a quick lunch.
✔ On a Bed of Greens: Add it to romaine, arugula, or spinach for an extra fiber boost.
Taste & Texture Review
⭐ Savory & Tangy: The olives and feta add salty richness, while the lemon dressing brightens the flavors.
⭐ Crunchy & Fresh: The cucumbers and tomatoes bring the perfect amount of crunch.
⭐ Satisfying & Filling: With 66g of protein, this salad keeps you full for hours!
Customize Your Mediterranean Tuna Salad!
🔹 Make It Spicy: Add red pepper flakes or diced jalapeños.
🔹 Creamier Texture: Mix in Greek yogurt or mashed avocado.
🔹 Lower the Carbs: Skip the tomatoes and olives and use more cucumbers & feta.
🔹 Add Extra Protein: Stir in chopped boiled eggs or grilled chicken.
How to Store & Meal Prep
🥗 Refrigerate: Store in an airtight container for up to 4 days.
🥗 Meal-Prep Tip: Divide into individual portions for grab-and-go lunches.
🥗 Refreshing Trick: Add fresh lemon juice before serving for a flavor boost!
Frequently Asked Questions (FAQs)
1. Can I Use Fresh Tuna Instead of Canned?
Yes! Grilled or seared ahi tuna makes a delicious upgrade. Just flake it before mixing.
2. Is This Recipe Keto-Friendly?
Yes! It’s low in carbs and high in healthy fats.
3. Can I Make This Vegan?
For a plant-based version, swap tuna for chickpeas or mashed tofu.
4. What’s the Best Type of Tuna to Use?
✔ Albacore or skipjack tuna (in olive oil for richer flavor).
✔ Wild-caught tuna for the best quality.
5. Can I Use Bottled Lemon Juice?
Fresh lemon juice is highly recommended for the best taste, but bottled works in a pinch.
6. How Can I Make This Salad Last Longer?
Store it without the dressing and add the dressing when ready to eat.
Final Thoughts – A Perfect High-Protein, Meal-Prep Salad!
This Mediterranean tuna salad is a game-changer for meal prep. Packed with protein, fiber, and bold Mediterranean flavors, it’s the perfect quick, healthy meal.
If you love easy, protein-rich, and delicious salads, this recipe is a must-try!
👉 Will you be making this high-protein Mediterranean tuna salad? Let me know in the comments!
High-Protein Mediterranean Tuna Salad
Ingredients
Tuna Salad:
- 3 cans tuna albacore or skipjack, drained
- 4 cups romaine lettuce chopped
- ½ cup cucumber finely chopped
- ½ cup cherry tomatoes chopped
- ¼ cup kalamata olives sliced
- ¼ cup feta cheese crumbled
- ¼ cup fresh parsley chopped
Lemony Dressing:
- ⅓ cup olive oil
- 1/2 lemon juiced
- 1 tbsp dried oregano
- Salt and freshly ground black pepper to taste
Ingredient Substitutions & Additions:
- Substitute kalamata olives with green olives.
- Add chopped red onion or bell peppers.
Instructions
Step 1: Prepare the Ingredients
- In a large bowl, combine drained tuna, chopped romaine lettuce, cucumber, tomatoes, olives, crumbled feta cheese, and fresh parsley.
Step 2: Prepare the Dressing
- In a small bowl, whisk olive oil, lemon juice, dried oregano, salt, and pepper.
Step 3: Toss Salad
- Drizzle dressing over the tuna mixture.
- Gently toss to evenly combine all ingredients.
Step 4: Serve & Enjoy!
- Serve immediately or refrigerate until ready to eat.
Video
@watchlolita Your new favorite tuna salad recipe 🐟🫒🍅🥒🧀🍋 #tunasalad #healthytunasalad #easyrecipe #mealprep ♬ original sound – Lolita 🦋
