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This Healthy Tuna Salad is full of protein, carbs, and healthy fats, plus fresh veggies and chickpeas for an extra protein boost. It’s quick and easy to make in just 10 minutes—and it’s mayo-free!
With a satisfying crunch from fresh vegetables and extra protein from chickpeas, this salad is perfect for meal prep or a healthy snack. Its Mediterranean-inspired flavor makes it a delicious choice for lunch or dinner, and it’s versatile enough to adapt to whatever veggies you have on hand.
And if you’re in the mood for something creamier, try my Tuna Salad with Mayonnaise for a rich, delicious alternative!
Watch how to make it
Ingredients
- Ethically sourced tuna fish: You can use canned tuna in water or olive oil. Albacore Tuna and Chunk Light Tuna have the best flavor.
- Cooked chickpeas: I always have some in the fridge or freezer, as they are amazing in so many dishes. You, too, can learn how to cook chickpeas and store them for meal prep. Alternatively, use canned chickpeas.
- Black olives: or green.
- Vegetables: cucumber, tomatoes, orange and red bell peppers, and parsley. Feel free to customize by adding or removing ingredients to suit your taste (e.g., avocado, red onions, green onion, dill pickles, celery, fresh dill, or other fresh herbs, etc.).
- Dressing: Lemon, garlic, extra virgin olive oil, salt and pepper.
See the printable recipe card below for full information on ingredients and quantities.
How to make healthy tuna salad
Chop the veggies—peppers, cucumber, tomatoes, and parsley—and mince or grate the garlic. Drain the liquid from the canned tuna. If you’re using canned chickpeas, rinse and drain them as well.
To make the dressing, whisk together lemon juice, olive oil, minced garlic, salt, and pepper in a small bowl.
Combine all the ingredients in a large bowl, then pour the dressing over and toss everything together.
You can serve this healthy tuna salad on its own, as a sandwich spread, or in lettuce wraps. Enjoy!
How long does it last
- This salad tastes the best when enjoyed immediately, but it can be refrigerated in an airtight container for 3-4 days. It’s also a fantastic meal-prep option. Prepare the dressing separately and mix it into your portioned salad just before serving.
More high-protein salad recipes
If you try this healthy tuna salad recipe, let me know how it goes in the comments below. I’d appreciate a recipe card rating and would love to see your recipe recreations – tag me on Instagram @Alphafoodie!
Healthy Tuna Salad (No Mayo)
Ingredients
- 11.1 oz tuna 3 cans, in olive oil or in water, ethically sourced
- 1 cup cooked chickpeas or from a can
- 1 cup bell pepper chopped, red and orange – 6 oz
- 1 cup cucumber chopped – 4 oz (2 small or 1/2 large)
- 1/2 cup tomatoes chopped – 5 oz
- 1/2 cup fresh parsley chopped – 0.35 oz
- 1/2 cup black olives
- 1/4 cup olive oil
- 3 Tbsp lemon juice from 1 large lemon
- 2 cloves garlic
- 1/2 tsp sea salt
- 1/4 tsp black pepper
- 1/2 tsp dried mint optional
Instructions
- Chop the peppers, cucumber, tomatoes, and parsley. Mince or grate the garlic.
- Drain the liquid from the tuna can. If using canned chickpeas, rinse, and drain them.
- In a small bowl, combine the lemon juice, olive oil, minced garlic, salt, and pepper. Whisk well.
- Add all the ingredients and the dressing to a large bowl. Mix well and enjoy the healthy tuna salad!
Video
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
delicious salad. i like mine salty so i use more lime juice and olive oil
Thank you for your comment. Glad you liked the salad and adjusted it to your taste 🙂
This salad was so good! I love all of @alphafoodie’s recipes and I had all the ingredients for this so I figured, why not? I’m a simple salad person so I was skeptical that all of the ingredients would mesh, but they blended perfectly with the simple dressing. I did end up using red onion and omitting olives (bleh). I didn’t have any pomegranate molasses so I added a little dijon to my dressing. And the only recommendation I have is to roast the potatoes after you boil them! I like the texture more and you can throw em in the oven with the corn!
Sounds delicious! Than you for the potatoes tip 🙂