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Mediterranean Tuna Salad
This Mediterranean tuna salad transforms simple pantry staples into a high protein meal ready in 10 minutes! With crunchy vegetables,…
This Mediterranean tuna salad transforms simple pantry staples into a high protein meal ready in 10 minutes! With crunchy vegetables, briny capers, and tangy Dijon mustard, it’s the perfect quick lunch or light dinner that fits into a Mediterranean diet lifestyle.
As busy home cooks, we’re constantly searching for those recipes that require minimal effort and deliver maximum flavor. Here’s one that’s the perfect example: this Mediterranean tuna salad!
The first time we whipped this up, we were surprised at how a few simple ingredients could create something so vibrant and satisfying – crunchy vegetables, briny capers, and tangy Dijon mustard transform ordinary canned tuna into something extraordinary. We love this one scooped onto crackers for a quick desk lunch or served over fresh greens with pita bread and olives for a light summer dinner on the patio.
Tips for this Mediterranean tuna salad
This Mediterranean tuna salad combines quick and easy canned tuna with Mediterranean flavors: cool cucumber, briny caper, salty feta and tangy Dijon mustard. It’s pretty straightforward in its composition, but it’s a genius idea for using simple ingredients to make big flavors. Here’s how to get the best results:
- Choose the right tuna: Water-packed tuna works best for this recipe as it allows the Mediterranean flavors to shine. Look for sustainable options with an MSC certification on the label.
- Don’t skip the shallot: Shallots provide a milder, more complex flavor than regular onions. If you don’t have shallots, red onion will work, but use slightly less.
- Drain capers well: Drain the capers thoroughly before adding them to prevent the salad from becoming too watery.
- Use English cucumber: English cucumbers are ideal for this recipe because they have thinner skin, fewer seeds, and aren’t as watery as regular cucumbers. If using a standard cucumber, peel it and remove the seeds.
- Herb additions: Fresh herbs like dill, parsley, or basil make nice additions if you have them on hand.
Flavor variations
We know many people are cooking for families with varying tastes and dietary needs, so here are some easy ways to customize this Mediterranean tuna salad:
- Greek-inspired: Add chopped Kalamata olives, more feta cheese, and a sprinkle of dried oregano for a distinctly Greek flavor profile.
- Italian twist: Incorporate chopped sun-dried tomatoes, fresh basil, and swap the feta for small mozzarella pearls.
- Spicy version: Add a minced jalapeño, chili crisp, or a pinch of red pepper flakes.
- More substantial: Fold in cooked quinoa or chickpeas to create a heartier meal with extra protein and fiber.
- Vegan alternative: Replace the tuna with a 15-ounce can mashed chickpeas and omit the feta (or use a plant-based feta alternative).
- Avocado: Mix in chunks of ripe avocado just before serving for creamy richness and healthy fats. (Keep in mind, this variation does not store well.)
Ways to serve Mediterranean tuna salad
This Mediterranean tuna salad is great because it’s quick, healthy, and it’s super versatile! You can serve it as a sandwich or just in a bowl, with crackers, or as a gluten-free main dish. It works as a quick lunch or a super-fast dinner! Here are some ideas for ways to serve it:
- Over greens: Place it over crunchy greens and it works as lunch or dinner; add some sliced tomatoes and hard boiled eggs for a heartier meal
- Sandwich: Throw it onto bread: you can also use Mediterranean-style breads like focaccia, pita or flatbread
- Lettuce wraps: Wrap it into lettuce leaves as a gluten-free main
- Crackers: Serve with gluten-free nut crackers (we like Nut Thins) or the cracker of your choice
- Crostini: Spread over baguette slices
- In an avocado: Throw it into half of an avocado for a healthy dinner option
Storing leftovers
This tuna salad recipe stores up to 3 days refrigerated. It can become slightly watery over time from the cucumber releasing water, so drain as necessary. If making ahead, you may want to store the fresh vegetables separately and stir together before serving.
Dietary notes
This Mediterranean tuna salad is gluten-free, dairy-free, and pescatarian; it also is considered a Mediterranean diet recipe.
Frequently asked questions
Absolutely! Cooked and cooled fresh tuna makes an excellent substitute. Simply flake the cooked tuna and proceed with the recipe as written.
Yes! This Mediterranean tuna salad is perfect for meal prep. Make a batch at the beginning of the week and enjoy it in different ways for several days.
Chopped green olives or chopped pickles can provide a similar briny flavor if you don’t have capers on hand.
For a more substantial meal, serve the tuna salad over cooked grains like quinoa or farro, or add a side of roasted sweet potatoes.
Mediterranean Tuna Salad
Print RecipeThis Mediterranean tuna salad transforms simple pantry staples into a flavor-packed high protein meal ready in just 10 minutes! With crunchy vegetables, briny capers, and tangy Dijon mustard, it’s the perfect quick lunch or light dinner that fits into a Mediterranean diet lifestyle.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Total Time: 10 minutes
- Yield: 2 large, or 4 sandwiches
- Category: Lunch
- Method: No Cook
- Cuisine: Seafood
- Diet: Gluten Free
Ingredients
- 1 red bell pepper, finely diced
- 1 small shallot, minced
- 1 cup chopped English cucumber (or standard cucumber, peeled)
- 2 5-ounce cans white meat tuna
- 3 tablespoons capers, drained
- 2 tablespoon white wine vinegar
- 1 tablespoon olive oil
- 1 tablespoon Dijon mustard
- ¼ teaspoon kosher salt
- 2 tablespoons feta cheese crumbles (optional)
Instructions
- Prep the red pepper, shallot and English cucumber as noted above.
- Drain the tuna and place it in a medium bowl: mash it lightly with a fork. Add the chopped vegetables, capers, white wine vinegar, olive oil, Dijon mustard, feta (if using) and kosher salt and stir to combine. Taste and add more salt if desired. Stores up to 3 days refrigerated.
More tuna recipes
There are so many things to do with a can of tuna! And it doesn’t have to be 1970’s cheesy casserole. Here are a few favorite tuna recipes:
- Try our 20 Tuna Recipes for Easy Meals
- Go for family favorite Crispy Tuna Cakes or easy Tuna Burgers
- Opt for fresh and healthy Avocado Tuna Salad
- Go for Classic Tuna Pasta Salad or Easy Tuna Wrap
- Try classic French Nicoise Salad
