"Try this healthier Mediterranean tuna salad recipe! Packed with fresh veggies, olive oil, and protein-rich tuna—perfect for a light, nutritious meal."
Here’s a list of ingredients for a **healthier Mediterranean tuna salad**, optimized with SEO-friendly formatting and keywords:
- **Canned tuna in olive oil** (or water for lower calories) - high in protein and omega-3 fatty acids
- **Fresh cherry tomatoes** - rich in antioxidants and vitamins
- **Cucumber** - hydrating and low in calories
- **Red onion** - adds flavor and heart-healthy benefits
- **Kalamata olives** - a Mediterranean staple, packed with healthy fats
- **Fresh parsley** - adds a burst of flavor and nutrients
- **Extra virgin olive oil** - a heart-healthy fat and Mediterranean diet essential
- **Lemon juice** - for a tangy, vitamin C-rich dressing
- **Garlic** - boosts flavor and has anti-inflammatory properties
- **Chickpeas** (optional) - adds fiber and plant-based protein
- **Feta cheese** (optional) - for a creamy, tangy touch
- **Salt and pepper** - to taste
- **Dried oregano** - a classic Mediterranean herb for added flavor
This **healthy Mediterranean tuna salad** is perfect for meal prep, packed lunches, or a light dinner. It’s **gluten-free**, **low-carb** (without chickpeas), and full of **Mediterranean diet-approved ingredients** that promote heart health and weight management.
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Steps
# How to Make a Healthier Mediterranean Tuna Salad: A Step-by-Step Guide
Looking for a quick, nutritious, and flavorful meal? This **healthier Mediterranean tuna salad** is packed with fresh ingredients, lean protein, and heart-healthy fats. Perfect for meal prep or a light lunch, this recipe is easy to customize and loaded with Mediterranean-inspired flavors. Follow these steps to create a delicious and wholesome dish.
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## **Ingredients**
- 2 cans of **wild-caught tuna** (in water or olive oil, drained)
- 1 cup **cherry tomatoes**, halved
- 1/2 cup **cucumber**, diced
- 1/4 cup **red onion**, finely chopped
- 1/4 cup **Kalamata olives**, sliced
- 1/4 cup **feta cheese**, crumbled
- 2 tablespoons **extra virgin olive oil**
- 1 tablespoon **lemon juice** (freshly squeezed)
- 1 teaspoon **dried oregano**
- 1/4 teaspoon **black pepper**
- 1/4 teaspoon **sea salt**
- Optional: 1/4 cup **fresh parsley**, chopped
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## **Step-by-Step Instructions**
### **1. Prepare the Ingredients**
- Drain the tuna and flake it into a large mixing bowl.
- Wash and chop the vegetables: halve the cherry tomatoes, dice the cucumber, and finely chop the red onion.
- Slice the Kalamata olives and crumble the feta cheese.
### **2. Combine the Salad Base**
- Add the chopped vegetables, olives, and feta cheese to the bowl with the tuna.
- Gently toss the ingredients to combine, ensuring an even distribution of flavors.
### **3. Make the Dressing**
- In a small bowl, whisk together the **extra virgin olive oil**, **lemon juice**, **dried oregano**, **black pepper**, and **sea salt**.
- Taste and adjust the seasoning if needed.
### **4. Toss and Serve**
- Pour the dressing over the tuna mixture and toss gently to coat all the ingredients.
- If desired, sprinkle with fresh parsley for added color and flavor.
- Serve immediately or refrigerate for up to 2 days for a chilled, refreshing salad.
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## **Serving Suggestions**
- Enjoy this Mediterranean tuna salad on its own, over a bed of **mixed greens**, or stuffed into a **whole-grain pita**.
- Pair it with a side of **hummus** and **whole-grain crackers** for a complete meal.
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## **Why This Recipe is Healthier**
- **Wild-caught tuna** is a great source of lean protein and omega-3 fatty acids.
- Fresh vegetables like **cucumber** and **tomatoes** add fiber, vitamins, and antioxidants.
- **Kalamata olives** and **feta cheese** bring authentic Mediterranean flavors without overloading on calories.
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This **healthier Mediterranean tuna salad** is a simple, satisfying, and nutrient-dense dish that fits seamlessly into a balanced diet. Try it today and enjoy the vibrant flavors of the Mediterranean!