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High Protein Low Calorie Mediterranean Tuna Salad - Bright, Satisfying, and Simple

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Prep Time 10 minutes
Total Time 10 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 2 cans (5 oz/142 g each) tuna, packed in water, drained well
  • 1 medium cucumber, diced (peel if waxy)
  • 1 red bell pepper, diced
  • 1/4 small red onion, finely sliced
  • 1 cup cherry tomatoes, halved
  • 1/3 cup Kalamata olives, pitted and sliced
  • 1 tablespoon capers, rinsed
  • 1/4 cup fresh parsley, chopped
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon red wine vinegar
  • 1.5–2 tablespoons extra-virgin olive oil
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon dried oregano (or 1 teaspoon fresh, chopped)
  • 1 small garlic clove, finely grated or minced
  • Salt and black pepper, to taste
  • Optional add-ins: 1/4 cup crumbled feta, 1/2 cup chickpeas, 1 cup arugula or baby spinach, lemon zest

Method
 

  1. Prep the tuna: Drain the cans thoroughly, pressing out excess water. Flake the tuna into a large bowl with a fork so it’s light and separated.
  2. Chop the veggies: Dice the cucumber and bell pepper, slice the red onion thin, and halve the cherry tomatoes. Add them to the bowl with the tuna.
  3. Add briny bits: Stir in olives, capers, and parsley. These bring big flavor without heavy sauces.
  4. Make the dressing: In a small jar or bowl, whisk together lemon juice, red wine vinegar, olive oil, Dijon, oregano, garlic, a pinch of salt, and plenty of black pepper until emulsified.
  5. Toss and taste: Pour the dressing over the salad. Gently toss to coat, then taste and adjust salt, pepper, or lemon to your liking.
  6. Optional extras: Fold in feta for creaminess, a handful of chickpeas for extra fiber, or greens for more volume. If using arugula or spinach, add just before serving.