Mediterranean Tuna Salad: Quick 10-Minute Meal Prep (Print Version)
Quick Mediterranean Tuna Salad recipe for healthy lunches or dinners. Ready in 10 minutes, it's ideal for meal prep with fresh veggies and a light dressing.
# Recipe Info:
Prep Time: 10 Minutes minutes
Cook Time: 30 Minutes minutes
Total Time: 40 minutes
Servings: 4 Servings
Difficulty: Beginner
Cuisine: Mediterranean
Dietary: Gluten-Free
# Ingredients:
→ Ocean's Bounty & Hearty Base
01 -
2 (5-oz) cans tuna, packed in water, drained
02 -
1 (15-oz) can chickpeas, rinsed and drained
→ Mediterranean Garden Crunch
03 -
1/2 large cucumber, diced
04 -
1/2 medium red bell pepper, diced
05 -
1/4 small red onion, finely diced
06 -
1 cup cherry tomatoes, halved
07 -
1/2 cup Kalamata olives, pitted and halved
08 -
2 tbsp capers, drained
→ Zesty Herb Infusion
09 -
3 tbsp extra virgin olive oil
10 -
2 tbsp fresh lemon juice
11 -
1 tbsp red wine vinegar
12 -
1 tsp Dijon mustard
13 -
1/4 cup fresh parsley, chopped
14 -
1/2 tsp dried oregano
→ Finishing Touches
15 -
1/2 cup crumbled feta cheese
16 -
Salt to taste
17 -
Black pepper to taste
# Instructions:
01 -
Drain 2 (5-oz) cans tuna, packed in water, and 1 (15-oz) can chickpeas, rinsed and drained. Place them in a large mixing bowl, forming the hearty base for your Mediterranean Tuna Salad | Quick 10-Minute Meal Prep.
02 -
Dice 1/2 large cucumber, 1/2 medium red bell pepper, and 1/4 small red onion. Halve 1 cup cherry tomatoes and 1/2 cup Kalamata olives. Add these vibrant Mediterranean Garden Crunch ingredients, along with 2 tbsp drained capers, to the bowl with the tuna and chickpeas.
03 -
In a small bowl, whisk together 3 tbsp extra virgin olive oil, 2 tbsp fresh lemon juice, 1 tbsp red wine vinegar, 1 tsp Dijon mustard, 1/4 cup fresh parsley, and 1/2 tsp dried oregano. This Zesty Herb Infusion will bring all the flavors together for your Mediterranean Tuna Salad.
04 -
Pour the prepared Zesty Herb Infusion dressing over the tuna, chickpeas, and chopped vegetables in the large mixing bowl. Ensure all components are ready for a thorough mix to create a cohesive Mediterranean Tuna Salad | Quick 10-Minute Meal Prep.
05 -
Sprinkle 1/2 cup crumbled feta cheese over the salad. Season generously with salt to taste and black pepper to taste. These Finishing Touches elevate the flavor profile and visual appeal of the dish.
06 -
Gently toss all the ingredients until well combined and coated with the dressing. Taste and adjust seasoning if necessary. Your delicious Mediterranean Tuna Salad | Quick 10-Minute Meal Prep is now ready to be enjoyed immediately or prepped for later!
# Notes:
01 -
For meal prep, store individual portions in airtight containers in the refrigerator for up to 3-4 days. The flavors actually meld and improve over time!
02 -
Feel free to swap chickpeas for white beans, or use canned salmon instead of tuna. If you don't have Kalamata olives, green olives work well too.
03 -
This salad is fantastic on its own, scooped into lettuce cups, served with pita bread or crackers, or as a topping for a green salad.
04 -
For an extra burst of freshness, add a few fresh mint leaves, chopped, along with the parsley. It complements the Mediterranean flavors beautifully.
# Tools You'll Need:
01 -
Large mixing bowl
02 -
Measuring cups
03 -
Measuring spoons
04 -
Can opener
05 -
Cutting board
06 -
Chef's knife
07 -
Whisk
# Nutrition Facts (Per Serving):
Calories: 340 kcal
Total Fat: 18 g
Total Carbohydrate: 24 g
Protein: 21 g