I’ve been whipping up Mediterranean Tuna Salad for years, ever since a summer trip to Greece where I fell in love with fresh, vibrant flavors. Picture me trying to recreate that seaside taverna vibe in my tiny apartment kitchen—it’s a bit chaotic, but the result is always worth it! This Mediterranean Tuna Salad is my go-to for quick lunches or light dinners, bursting with zesty lemon, briny olives, and creamy feta. My family loves it (though my picky toddler once tossed the cucumber slices at the dog!).
Making this salad always feels like a mini-vacation. It’s simple, fresh, and forgiving—even when I’ve accidentally gone overboard with the olive oil. You’ll love how it comes together in a snap, perfect for busy weeknights.
Why You’ll Love This Recipe
I’ve found that Mediterranean Tuna Salad is a lifesaver when you want something healthy but don’t have hours to spend in the kitchen. It’s got that perfect balance of protein, crunch, and tangy goodness that makes you feel satisfied without weighing you down. My husband always raves about the feta (he’s a cheese fanatic), and I love how it’s versatile enough to tweak based on what’s in my pantry.
Plus, it’s a crowd-pleaser! I once brought this Mediterranean Tuna Salad to a potluck, and it vanished faster than the brownies. It’s fresh, colorful, and just feels like summer, no matter the season.
Ingredients List
I’m all about keeping things simple, so for this Mediterranean Tuna Salad, I stick to ingredients that pack a punch without breaking the bank. I usually buy canned tuna in olive oil for extra flavor, but water-packed works too. Here’s exactly what you’ll need:
- Tuna: 2 cans (5 oz each) of albacore tuna in olive oil, drained
- Cucumber: 1 medium cucumber (about 200g), diced small for crunch
- Cherry Tomatoes: 1 cup (150g), halved, for juicy sweetness
- Red Onion: 1/4 cup (40g), finely chopped, for a sharp bite
- Kalamata Olives: 1/3 cup (50g), pitted and halved, for briny depth
- Feta Cheese: 1/2 cup (75g), crumbled, for creamy tang
- Parsley: 2 tablespoons (10g), freshly chopped, for brightness
- Lemon Juice: 3 tablespoons (45ml), freshly squeezed, for zing
- Olive Oil: 2 tablespoons (30ml), extra virgin for richness
- Garlic: 1 clove, minced, for a subtle kick
- Dried Oregano: 1 teaspoon (2g), for that Mediterranean vibe
- Salt: 1/2 teaspoon (3g), or to taste
- Black Pepper: 1/4 teaspoon (1g), freshly ground
Dressing Components
I like to mix the dressing separately—it just makes the Mediterranean Tuna Salad feel more intentional. Here’s what goes in:
- Olive Oil: 2 tablespoons (30ml), extra virgin for smoothness
- Lemon Juice: 2 tablespoons (30ml), for extra brightness
- Dijon Mustard: 1 teaspoon (5g), for a slight tang
- Honey: 1/2 teaspoon (3g), to balance the acidity
Variations
I love how Mediterranean Tuna Salad can be tweaked to suit any mood or pantry situation. Here are some variations I’ve tried over the years:
- Spicy Kick: Add 1/4 teaspoon red pepper flakes to the dressing for a little heat. I tried this once for a barbecue, and my friends couldn’t stop talking about it!
- Herb-Infused: Mix in 1 tablespoon fresh dill or mint for a refreshing twist. My kids always ask for the mint version in summer.
- Grain Boost: Toss in 1/2 cup cooked quinoa or farro for a heartier Mediterranean Tuna Salad. I did this for a picnic, and it held up great.
- Avocado Swap: Replace feta with 1 diced avocado for a creamy, dairy-free option. I think it’s perfect for lighter lunches.
- Bean Addition: Add 1/2 cup chickpeas for extra protein. I stumbled on this when I was low on tuna once—total game-changer.
- Pickle Pop: Swap olives for 1/4 cup chopped dill pickles for a different briny vibe. My sister loves this one.
- Arugula Base: Serve over a bed of arugula for a peppery green boost. I do this when I’m feeling extra healthy.
Servings and Timing
In my experience, this Mediterranean Tuna Salad serves about 4 as a main dish or 6 as a side. It’s perfect for meal prep too!
- Prep Time: 15 minutes
- Total Time: 15 minutes (no cooking required!)
- Servings: 4 main servings or 6 side servings
Step-by-Step Instructions
Prep the Veggies
Start by dicing the cucumber, halving the cherry tomatoes, and finely chopping the red onion. I like to keep the pieces small so every bite of Mediterranean Tuna Salad has a bit of everything. (Pro tip: soak the onion in cold water for 5 minutes if you want it less sharp—learned this after my mom complained!)
Drain and Flake the Tuna
Drain the tuna well—I usually press it with a fork in the can to get all the liquid out. Then, flake it into a large bowl. This step makes the Mediterranean Tuna Salad feel light and fluffy, not soggy.
Mix the Dressing
In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, honey, garlic, oregano, salt, and pepper. I always taste it with a spoon to adjust the salt—sometimes I go a bit heavy-handed with the lemon for extra zing.
Combine Everything
Toss the tuna, veggies, olives, feta, and parsley in the bowl, then drizzle the dressing over it. Mix gently to keep the feta from crumbling too much. I’ve found that using my hands (clean, of course!) makes the Mediterranean Tuna Salad come together better than a spoon.
Chill and Serve
Let the salad sit in the fridge for 10 minutes if you have time—it helps the flavors meld. I usually sneak a bite straight from the bowl because I can’t resist!
Nutritional Information
I’m no dietitian, but I love that this Mediterranean Tuna Salad is both tasty and pretty good for you. Here’s the breakdown per main serving (based on 4 servings):
- Calories: 250 kcal
- Fat: 18g
- Protein: 15g
- Carbohydrates: 8g
- Sodium: 600mg
Healthier Alternatives
When I’m watching my calories, I’ve swapped a few things to make this Mediterranean Tuna Salad even lighter. Here are my go-to tweaks:
- Lower Fat: Use Greek yogurt instead of half the olive oil in the dressing. It’s still creamy but cuts the fat.
- Low Sodium: Skip the salt and use extra lemon juice or a pinch of sumac for flavor. I tried this when my dad was on a low-sodium diet, and it worked great.
Serving Suggestions
I love serving this Mediterranean Tuna Salad with warm pita bread—it’s like a hug on a plate. Here are my favorite ways to enjoy it:
- For Lunch: Scoop it onto a bed of mixed greens with a side of crusty bread. It’s my work-from-home staple.
- As an Appetizer: Serve in lettuce cups for a fancy, low-carb starter. I did this at a dinner party, and it was a hit!
Common Mistakes to Avoid
I’ve made my fair share of blunders with this Mediterranean Tuna Salad, so trust me on these:
- Overdressing: Too much dressing makes it soupy. I learned the hard way when my salad turned into a puddle once—start with half and add more if needed.
- Skipping the Chill: Not letting it sit in the fridge dulls the flavors. I rushed it once, and it just wasn’t as vibrant.
Storing Tips
This Mediterranean Tuna Salad keeps well in an airtight container in the fridge for up to 3 days. I usually make a double batch for meal prep, but I don’t freeze it—the cucumber gets weirdly mushy. Stir gently before serving leftovers to redistribute the dressing.
FAQs
Can I use canned salmon instead of tuna for Mediterranean Tuna Salad?
Absolutely! I’ve swapped in salmon when I was out of tuna, and it’s just as delicious, though a bit richer.
How can I make Mediterranean Tuna Salad vegan?
I haven’t gone fully vegan, but I’ve tried using mashed chickpeas instead of tuna and skipped the feta. Add extra olives for that briny kick.
How long does Mediterranean Tuna Salad last in the fridge?
In my experience, it’s good for 3 days if stored properly. After that, the veggies start to lose their crunch.
More Relevant Recipes
Craving more Mediterranean-inspired dishes? Check out these recipes from Recipes by Sylvia for more fresh, vibrant ideas (and follow her on Pinterest for tons of inspo!):
- Mediterranean Salad with Cucumber, Tomato, and Onion: A simple veggie-packed side that’s perfect with any meal.
- Mediterranean Pasta Salad: Tossed with a zesty dressing, this one’s great for picnics.
- Mediterranean Orzo with Roasted Vegetables: A hearty, colorful dish that’s a meal on its own.
Conclusion
This Mediterranean Tuna Salad is my go-to when I need something quick, fresh, and packed with flavor. It’s like a little taste of summer, whether you’re meal-prepping or hosting friends. I hope you’ll love it as much as my family does (even if my toddler still dodges the cucumbers!). For more Mediterranean-inspired recipes, check out Recipes by Sylvia on Pinterest!