This quick Mediterranean tuna salad skips the mayo and brings bright, fresh flavors to the table with simple pantry staples and crisp vegetables. It’s light, protein-packed, and perfect for lunch or dinner—no heavy dressings needed
Why You’ll Love This Recipe
I love how fast and easy this tuna salad is to make. It’s refreshing, zesty, and has that classic Mediterranean flair with olives, cucumbers, and a lemony olive oil dressing. There’s no need for mayo—this salad tastes clean and satisfying without it. It’s also low-carb, dairy-free, and gluten-free, making it perfect for just about any lifestyle.
Ingredients
(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)
2 cans (5 oz each) tuna in water, drained
1 cup cherry tomatoes, halved
1 cup cucumber, diced
1/4 cup red onion, finely chopped
1/4 cup Kalamata olives, pitted and sliced
1/4 cup fresh parsley, chopped
2 tablespoons extra virgin olive oil
1 tablespoon fresh lemon juice (about half a lemon)
1/2 teaspoon dried oregano
Salt and black pepper to taste
Directions
I start by draining the canned tuna and flaking it with a fork in a large mixing bowl.
Then I add the halved cherry tomatoes, diced cucumber, red onion, olives, and parsley.
In a small bowl, I whisk together the olive oil, lemon juice, oregano, salt, and pepper.
I pour the dressing over the tuna and vegetables, and gently toss everything until well combined.
I like to taste and adjust the seasoning if needed, then serve immediately or chill for 15 minutes to let the flavors meld.
Servings and timing
This salad makes about 2 to 3 servings as a main dish or 4 servings as a side. Prep time: 10 minutes Cook time: None Total time: 10 minutes
Variations
I sometimes add canned chickpeas or white beans to make it more filling.
For a spicier kick, I’ll toss in some chopped pepperoncini or a pinch of red pepper flakes.
Swapping parsley for fresh basil or mint gives it a different herbal twist.
If I have feta cheese on hand, I crumble a bit in for extra richness.
I also like using arugula or spinach as a bed to make it a more salad-forward meal.
Storage/Reheating
I store leftovers in an airtight container in the fridge for up to 2 days. Since there’s no mayo, it keeps well without getting soggy. I don’t reheat this salad—it’s meant to be enjoyed cold or at room temperature. If I’m packing it for lunch, I usually keep the dressing separate until right before eating to keep everything crisp.
FAQs
How can I make this salad more filling?
I often add canned beans, quinoa, or serve it in a whole wheat pita to make it a full meal.
Can I use fresh tuna instead of canned?
Yes, I’ve used grilled or seared fresh tuna before. Just flake it and use it the same way—delicious and a bit fancier.
Is this tuna salad keto-friendly?
It is! Since there are no starchy vegetables or mayo, it’s low in carbs and high in protein and healthy fats.
What kind of tuna works best for this recipe?
I prefer tuna in water for a lighter texture, but tuna in olive oil adds a richer flavor if that’s what I’m in the mood for.
Can I prep this ahead of time?
Yes, I often prep the chopped veggies and mix the dressing ahead of time. I combine everything just before serving for the best texture.
Conclusion
This quick Mediterranean tuna salad is one of my go-to healthy meals when I need something light, fresh, and satisfying. It comes together fast, is super customizable, and makes clean eating feel like a treat. Whether I’m making lunch for one or prepping ahead for the week, this salad never disappoints.
A light, refreshing, and protein-packed Mediterranean tuna salad made without mayo. Loaded with crisp veggies, olives, and a zesty lemon-olive oil dressing, it’s perfect for a quick lunch or dinner.
Ingredients
2 cans (5 oz each) tuna in water, drained
1 cup cherry tomatoes, halved
1 cup cucumber, diced
1/4 cup red onion, finely chopped
1/4 cup Kalamata olives, pitted and sliced
1/4 cup fresh parsley, chopped
2 tablespoons extra virgin olive oil
1 tablespoon fresh lemon juice (about half a lemon)
1/2 teaspoon dried oregano
Salt and black pepper to taste
Instructions
Drain the canned tuna and flake it with a fork in a large mixing bowl.
Add cherry tomatoes, cucumber, red onion, olives, and parsley to the bowl.
In a separate small bowl, whisk together olive oil, lemon juice, oregano, salt, and black pepper.
Pour the dressing over the tuna and vegetables, then gently toss everything to combine.
Taste and adjust seasoning as needed. Serve immediately or chill for 15 minutes for enhanced flavor.
Notes
Add canned chickpeas or white beans to make it more filling.
Spice it up with pepperoncini or red pepper flakes.
Swap parsley with basil or mint for variety.
Crumbled feta cheese adds extra richness.
Serve on a bed of arugula or spinach for a more salad-forward meal.
