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    Home » Mediterranean recipes

    Healthy Mediterranean Tuna Salad Recipe

    Published: Jun 7, 2019 · Modified: Aug 4, 2021 by Shadi HasanzadeNemati · This post may contain affiliate links .

    644 shares
    Jump to Recipe Print Recipe

    Ditch the mayonnaise and try this Mediterranean tuna salad. This no mayo tuna salad is packed with delicious ingredients like artichokes and herbs and can be ready in just 15 minutes.  

    Ditch the mayonnaise and try this Mediterranean tuna salad. This no mayo tuna salad is packed with delicious ingredients like artichokes and herbs. 

    One of the best things about Mediterranean cuisine is the diversity of salads. Choices range from light salads such as fattoush salad or tabouli salad to complete meals such as Mediterranean couscous salad or our favorite Greek salmon salad. With a few herbs, some olive oil and a generous squeeze of lemon juice, you can have a delicious Mediterranean salad on the table in no time. This Mediterranean tuna salad is one of our absolute favorites!

    Table Of Contents:
    • About this recipe
    • Ingredients
    • Instructions
    • Serving suggestions
    • Additions
    • Frequently Asked Questions
    • Notes and tips
    • Step-by-Step Recipe

    About this recipe

    When it comes to tuna, I prefer having it light and easy, which means I try to avoid mayonnaise in my tuna salad as much as I can. This Mediterranean version is our go-to because it's simple, packed with veggies and, most importantly, has no mayonnaise. 

    Just like out nicoise salad, every bite of this Mediterranean tuna salad is full of flavor thanks to the artichokes, capers and olives. It's the perfect salad for gatherings and you can serve it at your parties, knowing that it will wow the guests. This herb packed tuna salad makes the perfect lunch or quick dinner that's ready in just a few minutes. 

    Ingredients

    • Canned tuna: I always prefer tuna that's packed in olive oil.
    • Marinated artichokes: They add so much flavor to the salad.
    • Kalamata olives: I use pitted kalamata olives and usually cut them in half.
    • Roasted red pepper: This is optional and you can use homemade or jarred roasted red peppers.
    • Herbs: I used dill, green onions and mint, but you can also use parsley or cilantro.

    This homemade tuna salad is perfect for summer especially if you're growing your own herbs. Dill and mint give perfect freshness and earthiness to this salad, making it a delicious option for a quick lunch or a light dinner. 

    Ingredient shot: tuna, onion, artichokes, herbs, peppers and capers.

    Instructions

    • Start by chopping the artichoke hearts if they're too big. Slice the Kalamata olives and red onion.
    • Chop the herbs roughly, they don't need to be perfect. Drain the canned tuna and place them in a large bowl. 
    • Using two forks, break the tuna chunks into very small pieces. Add in artichoke hearts, Kalamata olives, red onion, roasted red pepper, capers, chopped dill, mint and scallions.
    • Mix well until all the ingredients are well combined.
    • Make the vinaigrette by mixing the lemon juice, oregano, garlic, olive oil, salt and pepper in a bowl or a jar.  
    • Drizzle the vinaigrette over the salad, mix and refrigerate the salad for 30 minutes to one hour before serving. 
    mix tuna olives and artichokes, add onion and roasted peppers, add herbs and capers.

    Serving suggestions

    • Make it into a Mediterranean tuna salad sandwich using a crusty bread like ciabatta. Add some heirloom tomatoes and lettuce for a complete sandwich. 
    • You can also make a wrap using my homemade pita bread or lavash recipe. It makes the perfect quick lunch. 
    • Going low carb? Try tuna salad lettuce wrap. Use butter lettuce to make these as butter lettuce is easier to wrap. 
    • If you have never tried tuna salad stuffed avocados, now is the time. Cut an avocado in half and remove the pit. Take a bit of the avocado out to make room for the tuna salad. Fill the avocados with tuna salad and serve immediately. 
    • Serve it as an appetizer with homemade pita chips or crackers. 
    Two bowls of mayo free tuna salad on a blue surface.

    Additions

    • You can make healthy tuna salad with chickpeas if you would like to add more protein to this salad. For this recipe, one can of cooked chickpeas would be enough. 
    • Looking for a creamier tuna salad? Try making no mayo tuna salad with avocados. Chop one avocado into small cubes and add it to the salad at the very end. 
    • I love adding nuts to my salad so for this healthy tuna salad I suggest adding toasted pine nuts or almond slices. The crunch would make the tuna salad even more delicious. 
    Mediterranean tuna salad in a bowl with herbs and artichoke

    Frequently Asked Questions

    How long does this salad keep?

    Mediterranean tuna salad is best served the same day when it's fresh. However, if you have leftovers, store it in an airtight container and refrigerate for up to 48 hours. Because this is a no mayo tuna salad, it's easy to take it to outdoor parties and gatherings in summer because it can stay fresh for a few hours. 

    Water-packed or olive oil-packed tuna?

    This is a matter of personal preference. I think olive oil-packed tuna has more flavor and is moister therefore that's what I use most of the time. You can use water-packed tuna for this recipe as well. 

    Can I add tomatoes to this salad?

    I don't advise using tomatoes in tuna salad because they release their juice very fast and that will affect the flavor of the salad. 

    Notes and tips

    • To make this easy tuna salad I used Kalamata olives but you can use any kind of olives you prefer. Make sure they're pitted so you won't encounter any unpleasant surprises eating the salad. 
    • Red onions give a nice kick to the salads and they're one of my favorite additions to any salad. However, if the flavor is too strong for you, soak them in cold water for 30 minutes, pat dry them and then use them in salad. Soaking them would make them sweeter. 
    • Make sure the cans of tuna are not damaged. If they are damaged, do not consume them.  

    Did you make this recipe? I'd love to hear about it! Please comment and leave a 5-star🌟 rating below. You can also follow us on Instagram, Facebook, Pinterest or subscribe to our newsletter to get a free e-Cookbook!

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    Step-by-Step Recipe

    Healthy Mediterranean Tuna Salad Recipe

    Shadi HasanzadeNemati
    Ditch the mayonnaise and try this Mediterranean tuna salad. This no mayo tuna salad is packed with delicious ingredients like artichokes and herbs. 

    5 from 7 votes
    Print Recipe Pin Recipe
    Prep Time 15 mins
    Total Time 15 mins
    Course Salad
    Cuisine Mediterranean
    Servings 4 servings
    Calories 341 kcal

    Ingredients
      

    • 2 cans tuna drained
    • 1 cup marinated artichoke hearts
    • ½ cup Kalamata olives halved
    • ½ red onion chopped
    • ⅓ cup roasted red pepper chopped
    • 2 tablespoon capers
    • ⅓ cup fresh dill chopped
    • ⅓ cup mint chopped
    • ⅓ cup green onions chopped

    Lemon Garlic Vinaigrette

    • 1 lemon juice of
    • 1 teaspoon dried oregano
    • 4 cloves garlic minced
    • ⅓ cup olive oil extra virgin
    • ¼ teaspoon salt
    • ⅛ teaspoon Aleppo pepper

    Instructions
     

    • Place the tuna in a large bowl and using a fork, break the chunks into small pieces.
    • Add artichokes, Kalamata olives, red onion, roasted red pepper, capers, dill, mint and green onions to the tuna.
    • Mix all the ingredients well using a large spoon. Drizzle the lemon garlic vinaigrette over the tuna salad and refrigerate for 30 minutes before serving.

    Lemon garlic vinaigrette

    • Mix lemon juice, oregano, garlic, olive oil, salt and pepper in a jar or a bowl the drizzle it over the tuna salad.

    Video

    Notes

    • You can serve this Mediterranean tuna salad as a dip with pita chips, as a wrap with pita bread or lavash bread. If you're going low carb, you can make tuna salad lettuce wraps using butter lettuce. 
    • Olive oil-packed tuna carries more flavor therefore it works well in this salad. You can also use water-packed tuna. 
    • Store the leftovers in an airtight container and refrigerate for up to 48 hours. 

    Nutrition

    Calories: 341kcalCarbohydrates: 10gProtein: 19gFat: 26gSaturated Fat: 4gPolyunsaturated Fat: 2gMonounsaturated Fat: 15gTrans Fat: 1gCholesterol: 31mgSodium: 1086mgPotassium: 328mgFiber: 4gSugar: 2gVitamin A: 1259IUVitamin C: 38mgCalcium: 87mgIron: 3mg
    Did you make this recipe? Let us know how it was by leaving a comment and a 5-star review!
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    644 shares

    Reader Interactions

    Comments

    1. Sara johnson

      April 14, 2022 at 7:37 am

      5 stars
      Absolutely delicious! Added celery and red and green peppers just to use them up. I’m making this again for the fourth time and serving it on endive spears as an appetizer.wonderful recipe

      Reply
    2. Nathan

      July 27, 2021 at 1:05 pm

      5 stars
      I've never had a tuna salad quite like this before, but I think I need to change that ASAP! So many great flavors working together, and so easy to make too.

      Reply
    3. Meenakshi Thakur

      July 27, 2021 at 12:11 pm

      5 stars
      Loved the dressing so much. I think it is one of the best tuna salads. Gonna make it again.

      Reply
    4. Sara Welch

      July 27, 2021 at 11:45 am

      5 stars
      This is everything a gourmet salad should be, and then some! Easy, quick and delicious! Definitely, a new favorite; loved every bite!

      Reply
    5. Michelle

      July 27, 2021 at 11:03 am

      5 stars
      Tuna is my favorite. I love all the fresh ingredients in this salad and the zesty dressing.

      Reply
    6. Kimberly

      July 02, 2019 at 10:50 pm

      5 stars
      Thanks so much for the link, Shadi, and this salad looks AMAZING!!

      Reply

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    644 shares