Mediterranean Tuna Salad: The Best 20 Minute Power Meal

Name: Mediterranean Tuna Salad Recipe
Prep time: 20 min
Total time: 20 min
Yield: 4 servings
Cuisine: Mediterranean
Ingredients: 2 cans of tuna (in water or olive oil); 1 cup of cherry tomatoes, halved; 1 cucumber, diced; 1/4 cup red onion, finely chopped; 1/4 cup Kalamata olives, pitted and sliced; 1/4 cup feta cheese, crumbled; 2 tablespoons olive oil; 1 tablespoon red wine vinegar; 1 teaspoon dried oregano; Salt and pepper to taste

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Looking for a light, healthy, and downright delicious lunch or dinner idea that takes less than 20 minutes to pull together? Say hello to Mediterranean Tuna Salad—the perfect blend of crisp veggies, creamy feta, hearty beans, and protein-rich tuna, all tossed in a vibrant vinaigrette. Not only is it packed with flavor, but it also fits beautifully into a Mediterranean diet lifestyle.

In this comprehensive guide, you’ll learn everything from the exact ingredients and preparation steps to nutritional info, customization options, and how to meal prep it for the week. Whether you’re just starting a Mediterranean diet or looking for an easy, satisfying recipe, this salad checks all the boxes.

Check out our delicious roundup of other Mediterranean meals like the Mediterranean Chickpea Salad Recipe for more healthy inspiration.

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What Is Mediterranean Tuna Salad?

Mediterranean Tuna Salad Explained

At its core, Mediterranean Tuna Salad is a nutrient-rich dish that draws on classic ingredients from countries bordering the Mediterranean Sea—think Greece, Italy, and Spain. It combines pantry staples like canned tuna and cannellini beans with fresh produce including cucumbers, tomatoes, red onion, and parsley, topped with feta cheese and tossed in a zesty vinaigrette made with olive oil, lemon juice, and red wine vinegar.

What makes it different from traditional American-style tuna salad? No mayo. No mush. This version is bright, fresh, crunchy, and made to be enjoyed as a main meal or side dish—served cold, straight from the fridge.

Why It’s a Staple in Healthy Diets

This salad is popular for good reason—it’s packed with nutrients without skimping on flavor. Tuna brings high-quality protein and omega-3 fats, while beans add fiber and fullness. Vegetables provide antioxidants and crunch, and the vinaigrette uses heart-healthy olive oil.

Because it aligns so closely with the Mediterranean diet principles—which emphasize fresh produce, lean proteins, legumes, and healthy fats—this tuna salad has become a go-to for anyone focused on balanced eating. In fact, a single serving delivers around 283 calories and 22 grams of protein, making it ideal for lunch, post-workout meals, or even light dinners.

Discover great ideas like our Mediterranean Chicken Skillet to pair with your healthy salad nights.

Ingredients List

Fresh Vegetables That Make It Shine

The foundation of every flavorful Mediterranean Tuna Salad is its vibrant medley of fresh vegetables. Crisp, juicy, and full of natural color, these veggies bring both crunch and nutrition to your bowl:

English Cucumber: Sliced into quarter-rounds for mild sweetness and hydrating crunch.
Grape Tomatoes: Halved to release their juices and add a pop of tart flavor.
Red Onion: Diced for sharpness—but soaking them in ice water helps mellow the bite.
Fresh Parsley: Roughly chopped, this adds a burst of herbal freshness and authenticity.

Meal prepped Mediterranean Tuna Salad in storage containers — Mediterranean Tuna Salad stored in meal prep containers

This fresh mix creates the ideal contrast to creamy beans and flaky tuna, making each bite satisfyingly balanced. Freshness is key, so choose firm cucumbers, brightly colored tomatoes, and vibrant parsley.

Looking for inspiration? Try our Mediterranean Stuffed Bell Peppers Recipe for another veggie-loaded dish.

Key Proteins: Tuna, Beans & Feta

What gives Mediterranean Tuna Salad its staying power and satisfying texture is its protein-packed combo:

Chunk Light Tuna (12 oz can): The star of the show. Opt for tuna in water for a lighter option, or olive oil-packed for extra richness. Drain well before using to keep the salad crisp.
Cannellini Beans (15 oz can): These white beans are soft, creamy, and rich in fiber and plant protein. Rinse and drain them well to avoid a soggy mix.
Feta Cheese (2 oz): Crumbled over the top, feta brings a briny, tangy depth that ties everything together.

These three ingredients add both texture and flavor, while staying true to the Mediterranean diet philosophy of balanced, whole-food nutrition. With over 22 grams of protein per serving, this salad easily satisfies hunger without feeling heavy.

Don’t miss our Mediterranean Chicken and Orzo if you love high-protein Mediterranean dishes like this one.

How to Make Mediterranean Tuna Salad Step-by-Step

Prepare the Vinaigrette Dressing First

The key to a Mediterranean Tuna Salad that bursts with flavor lies in the vinaigrette—a bright, herbaceous blend that soaks into every bite. Make this first so the flavors can meld while you prep the rest.

Here’s what you need:

Ingredient	Measurement	Cost
Olive Oil	1/4 cup	$0.52
Red Wine Vinegar	2 Tbsp	$0.20
Lemon Juice	1 Tbsp	$0.06
Dried Oregano	1 tsp	$0.10
Salt	1/2 tsp	$0.02
Freshly Cracked Pepper	1/4 tsp	$0.02

Instructions:
Whisk everything together in a bowl or shake in a jar with a lid. Set it aside so the herbs can infuse into the oil and vinegar. This blend is light, zesty, and perfectly Mediterranean.

Check out our Mediterranean Quinoa Bowl Recipe for another dressing-forward recipe that’s equally crave-worthy.

Assembling the Salad: Layering & Mixing Tips

Now it’s time to bring it all together:

Prep the Veggies:
- Slice the cucumber into quarter-rounds.
- Halve the grape tomatoes.
- Finely dice red onion (soak in ice water first if preferred).
- Chop parsley roughly.
Toss the Vegetables:
In a large bowl, combine all your chopped veggies. Drizzle the vinaigrette over the top and toss well until evenly coated.
Add Beans, Tuna, and Feta Last:
Rinse and drain the cannellini beans. Drain the tuna thoroughly. Gently fold these in with the feta, being careful not to break up the tuna too much—you want nice, hearty flakes.
Serve or Store:
You can eat this immediately or refrigerate for up to four days. Just give it a good stir before serving to redistribute the dressing.

Don’t miss our 15 Easy Mediterranean Diet Recipes for more make-ahead meals like this one.

Nutritional Benefits of Mediterranean Tuna Salad

Calories, Protein, and Healthy Fats Breakdown

One of the biggest advantages of incorporating Mediterranean Tuna Salad into your weekly rotation is its nutritional balance. It’s a powerhouse of lean protein, heart-healthy fats, and slow-digesting carbs—all wrapped up in one colorful, satisfying bowl.

Here’s a nutritional breakdown per 1-cup serving:

Nutrient	Amount
Calories	283.55 kcal
Carbohydrates	23.75 g
Protein	22.48 g
Fat	11.98 g
Sodium	691.93 mg
Fiber	5.18 g

This profile makes it ideal for anyone following a high-protein, moderate-carb plan, especially those aiming to eat clean without sacrificing flavor. The fiber from beans and veggies supports digestion and keeps you full longer, while tuna offers a protein punch that keeps your energy steady throughout the day.

Why It Fits the Mediterranean Diet So Well

The Mediterranean diet is known for reducing inflammation, improving heart health, and supporting long-term wellness. So where does this salad fit in?

Right at the center.

Tuna provides essential omega-3 fatty acids that help lower blood pressure and protect your heart.
Olive oil in the vinaigrette delivers monounsaturated fats, which improve cholesterol levels.
Cannellini beans offer a combo of plant protein, fiber, and B vitamins.
Vegetables bring antioxidants, vitamins, and hydration.

Together, they form a meal that checks all the Mediterranean diet boxes: real, whole ingredients, nothing processed, and naturally balanced in macronutrients.

Don’t miss our flavorful Mediterranean Roasted Eggplant to round out your anti-inflammatory eating plan.

Customizing Your Mediterranean Tuna Salad

Low-Carb, Vegan, and High-Protein Variations

One of the best things about Mediterranean Tuna Salad is its adaptability. Whether you’re cutting carbs, going plant-based, or looking to boost protein, you can tailor this salad to your lifestyle without losing its vibrant Mediterranean flavor.

Low-Carb Version
Want fewer carbs?

Swap cannellini beans with extra cucumber, avocado, or chopped celery.
Cut back on tomatoes and onions to reduce sugar content slightly.

Vegan Variation
Going meat- and dairy-free?

Replace tuna with marinated chickpeas or roasted artichoke hearts.
Swap feta for a plant-based cheese or skip it altogether and add olives or capers for salty depth.

High-Protein Boost
Need more post-workout power?

Add a hard-boiled egg or toss in grilled chicken or salmon chunks.
Include more beans or even a scoop of cooked quinoa for extra amino acids and fiber.

Discover more high-protein Mediterranean dishes like our Greek Chicken and Lemon Rice for your weeknight dinner ideas.

Seasonal Ingredient Swaps You Can Try

Seasonal cooking helps you enjoy produce at its peak flavor and nutritional value. Depending on what’s in season, try these swaps:

In Season	Swap With
Fall & Winter	Roasted red peppers or kale
Spring	Asparagus or sugar snap peas
Summer	Zucchini or fresh corn

And if you like it spicy? A pinch of red pepper flakes or diced jalapeño adds a nice kick. You can also mix in fresh herbs like dill or basil to bring more complexity to the flavor profile.

These tweaks make Mediterranean Tuna Salad feel fresh and exciting every time you make it.

How to Store and Meal Prep Mediterranean Tuna Salad

Storage Tips for Freshness

One of the biggest perks of Mediterranean Tuna Salad is that it stores incredibly well. Whether you’re prepping lunch for the week or making it ahead for a party, proper storage keeps everything crisp and flavorful.

Here’s how to do it right:

Use an airtight container: This keeps the salad from drying out and prevents the dressing from absorbing odors in the fridge.
Refrigerate immediately: The salad is best kept at 40°F or below to preserve the freshness of the tuna and feta.
Consume within 3–4 days: While it technically stays safe up to 4 days, it’s best enjoyed within 2–3 for peak texture and flavor.

Before serving leftovers, always give the salad a good toss to redistribute the dressing and reawaken the flavors.

Making It Ahead Without Losing Texture

Meal prepping this salad? You’re in luck. It’s one of the most meal-prep-friendly recipes out there—but there are a few key tips to ensure your ingredients don’t get soggy.

Pro Prep Tips:

Keep vinaigrette separate if storing for more than 24 hours. Toss just before serving to avoid soggy veggies.
Layer smartly: Store your salad layered—beans and tuna at the bottom, veggies in the middle, and feta on top. This prevents the more delicate items from becoming mushy.
Use a wide container: This keeps the ingredients from being overly compressed and helps maintain texture.

Portion out the salad into smaller containers for grab-and-go lunches or quick weeknight meals. It’s the kind of dish that tastes even better the next day—the dressing soaks in, the flavors meld, and the result is pure Mediterranean magic.

What to Serve with Mediterranean Tuna Salad

Best Mediterranean Sides to Pair With

While Mediterranean Tuna Salad is satisfying enough to enjoy on its own, pairing it with complementary side dishes turns it into a full, balanced meal. Here are some Mediterranean-friendly sides that elevate the experience:

Warm Pita Bread or Flatbread: Ideal for scooping up salad bites or serving alongside for added heartiness.
Hummus with Veggies: Creamy hummus pairs beautifully with the crispness of the salad. Try it with sliced bell peppers, carrots, or cucumbers.
Stuffed Grape Leaves (Dolmas): These add a nice texture contrast and are packed with rice and herbs.
Roasted Potatoes with Garlic and Herbs: For a warm side, go with crispy oven-roasted potatoes seasoned with oregano and lemon zest.
Mediterranean Couscous or Quinoa: A light grain side dish flavored with lemon, olive oil, and herbs adds fiber and complex carbs.

Check out our Mediterranean Chicken Recipe if you’re looking to turn this salad into a two-course meal that still feels light.

Wine and Drink Pairings for a Full Meal

Pairing your Mediterranean Tuna Salad with the right drink can enhance the meal’s refreshing notes. Here are some ideal options:

White Wine: A crisp Sauvignon Blanc or Pinot Grigio complements the vinaigrette and feta beautifully.
Sparkling Water with Citrus: Add slices of lemon or lime for a refreshing non-alcoholic option.
Iced Green Tea: The earthy flavors of green tea work well with the herby dressing.
Dry Rosé: Offers a light fruity balance that plays well with tomatoes and tuna.

These pairing ideas not only add depth to your mealtime but also help create that laid-back Mediterranean vibe—even if you’re eating at your desk or patio.

FAQs Answered

How to make tuna salad on a Mediterranean diet?

To make tuna salad the Mediterranean way, skip the mayo and go for fresh ingredients and heart-healthy fats. Combine drained canned tuna, chopped cucumbers, grape tomatoes, red onion, parsley, cannellini beans, and crumbled feta. Toss it all in a simple homemade vinaigrette of olive oil, lemon juice, and red wine vinegar. The result? A light, refreshing, and protein-packed salad that aligns perfectly with the Mediterranean diet’s focus on whole, unprocessed foods.

Is canned tuna ok on a Mediterranean diet?

Yes, canned tuna is absolutely acceptable on the Mediterranean diet—as long as you choose a quality option. Look for tuna packed in water or olive oil, with no added preservatives or artificial flavoring. It’s a convenient source of lean protein and omega-3 fatty acids, both of which are staples of the Mediterranean way of eating. Just be mindful of sodium content and opt for low-sodium varieties when possible.

What is a Mediterranean salad made of?

A typical Mediterranean salad includes a mix of fresh vegetables like cucumber, tomato, red onion, and leafy herbs (parsley or mint). You’ll often find olives, feta cheese, and beans or legumes like chickpeas or lentils. The signature touch is the vinaigrette made from olive oil, lemon juice, vinegar, and herbs like oregano or basil. This salad style prioritizes colorful, nutrient-rich ingredients with simple, bold flavors.
For another classic version, don’t miss our Greek Salad with Lemon Herb Dressing.

What to serve with Mediterranean tuna salad?

Mediterranean Tuna Salad pairs well with a variety of simple sides. You can serve it with warm pita bread, stuffed grape leaves, roasted potatoes, or even a side of couscous or quinoa for extra fiber. Want to keep it light? Pair with a scoop of hummus and veggie sticks or a bowl of lentil soup for a filling, yet healthy combo.

Final Thoughts

Why Mediterranean Tuna Salad Belongs in Your Weekly Menu

Quick, Flavorful, and Full of Benefits

If you’re on the hunt for a meal that’s easy to make, nutritionally balanced, and bursting with flavor, Mediterranean Tuna Salad delivers on all fronts. It takes less than 20 minutes to prepare, stores well for multiple meals, and hits the perfect balance of protein, fiber, and healthy fats. Whether you’re meal prepping for busy weekdays, eating light for dinner, or simply craving something fresh and zesty, this salad is a solid go-to.

Plus, it aligns beautifully with the Mediterranean diet, a lifestyle consistently praised for supporting heart health, cognitive function, and overall wellness. By embracing this salad regularly, you’re not just enjoying a delicious dish—you’re nourishing your body with ingredients that fuel you.

Get Inspired to Explore More Mediterranean Recipes

Don’t stop at tuna salad. Dive deeper into Mediterranean flavors by trying other wholesome, veggie-forward dishes that match this salad’s style and simplicity.

Don’t miss our flavorful recipes like Mediterranean Lentil Soup and other classics to enrich your weekly rotation.

With the right ingredients, a simple vinaigrette, and a few pantry staples, Mediterranean Tuna Salad transforms from a humble dish into a staple of a healthy, happy kitchen.