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Mediterranean Chickpea Tuna Salad (No Mayo, High Protein

Mediterranean Chickpea Tuna Salad (No Mayo, High Protein

Mediterranean Chickpea Tuna Salad ready in 10 minutes — no mayo, high in protein and fiber, and perfect for meal prep. Includes a full nutrition profile and FAQ.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4
Course: Salad
Cuisine: Mediterranean
Calories: 290
Ingredients Equipment Method Video Notes

Ingredients
  

For the salad:
  • 2 cans 5 oz each tuna packed in olive oil or water, drained
  • 1 can 15 oz chickpeas, rinsed and drained
  • 1 cup cherry tomatoes halved
  • 1 cucumber diced
  • 1/4 cup red onion finely chopped
  • 1/4 cup Kalamata olives sliced
  • 1/4 cup fresh parsley chopped
  • 1/3 cup crumbled feta optional
For the dressing:
  • 3 tbsp extra virgin olive oil
  • 2 tbsp fresh lemon juice
  • 1 tsp red wine vinegar
  • 1/2 tsp dried oregano
  • 1 small garlic clove minced (optional)
  • Salt and black pepper to taste

Equipment

  • Large mixing bowl
  • Small bowl or mason jar (for whisking the dressing
  • Can opener
  • Cutting board and knife
  • Colander or fine-mesh strainer (for rinsing chickpeas and draining tuna)

Method
 

Drain the tuna and chickpeas.
  1. Pat the tuna dry with a paper towel if using water-packed tuna, and rinse the chickpeas under cold water.
Chop the vegetables.
  1. Dice the cucumber, halve the tomatoes, and finely chop the red onion and parsley.
Make the dressing.
  1. Whisk olive oil, lemon juice, red wine vinegar, oregano, garlic, salt, and pepper together in a small bowl or jar.
Combine everything.
  1. In a large bowl, gently flake the tuna and add the chickpeas, tomatoes, cucumber, onion, olives, and parsley.
Dress and toss.
  1. Pour the dressing over the salad and toss gently to combine — fold, don't stir hard, so the tuna doesn't break down too much.
Finish and serve.
  1. Top with crumbled feta if using, and serve immediately or chill for 20–30 minutes for the flavors to settle.

Video

Notes

Values are estimates based on standard ingredient databases and will shift depending on tuna type (oil vs. water packed), feta use, and exact portions.
Add roasted red peppers, artichoke hearts, or sun-dried tomatoes for more depth.