Mediterranean Tuna Salad Recipe
If you’re searching for a dish that’s quick to make, bursting with fresh flavor, and genuinely satisfying, look no further than this Mediterranean Tuna Salad. It’s exactly the kind of recipe I turn to when I want something wholesome and vibrant, but don’t want to spend hours in the kitchen. Loaded with colorful veggies, briny olives, creamy feta, and protein-rich tuna, this salad will transport your tastebuds to a sunny seaside café—no plane ticket required!
Ingredients You’ll Need
Gather up these simple but essential ingredients. Each one brings something special to the table, whether it’s crunch, creaminess, or a punch of Mediterranean zest. Trust me, every item in this lineup makes the Mediterranean Tuna Salad sing!
- Tuna in olive oil: Provides rich, savory flavor and a satisfying meaty texture—use high-quality tuna for the best taste.
- Cherry tomatoes: These juicy pops of sweetness add beautiful color and balance the briny ingredients perfectly.
- Cucumber: Adds refreshing crunch and a cooling contrast to the bold flavors.
- Red onion: Offers a gentle bite and a hint of sharpness—finely chop to keep it subtle.
- Kalamata olives: Bring signature Mediterranean depth and saltiness—slice them so the flavor spreads throughout.
- Feta cheese: Crumbled feta adds creamy, tangy richness that ties everything together.
- Fresh parsley: Lends a burst of color and a bright, herby finish to each bite.
- Extra virgin olive oil: Acts as the luscious base of the dressing, infusing the salad with fruity undertones.
- Lemon juice: Lifts all the flavors with just the right amount of zesty brightness.
- Dried oregano: A sprinkle of this earthy herb provides that classic Mediterranean aroma and taste.
- Salt and black pepper: Essential for pulling all the flavors together—season to your liking!
How to Make Mediterranean Tuna Salad
Step 1: Combine the Main Ingredients
Start by grabbing a large mixing bowl. Add the drained tuna, cherry tomatoes, diced cucumber, finely chopped red onion, sliced Kalamata olives, crumbled feta cheese, and chopped fresh parsley. This is where the magic begins, as all those gorgeous colors and textures come together.
Step 2: Whisk Up the Dressing
In a small bowl, whisk together the extra virgin olive oil, lemon juice, dried oregano, and a pinch each of salt and black pepper. This quick dressing will infuse the salad with Mediterranean flair and tie all the flavors together beautifully.
Step 3: Toss Everything Together
Pour the dressing over the bowl of tuna and veggies. Gently toss everything to combine, making sure that every piece gets a touch of that herby, lemony dressing. Taste and add a bit more salt or pepper if needed.
Step 4: Chill or Serve Right Away
You can enjoy your Mediterranean Tuna Salad immediately, or pop it in the fridge for 30 minutes to let the flavors meld. Either way, you’re in for a delicious treat!
How to Serve Mediterranean Tuna Salad
Garnishes
A sprinkle of extra fresh parsley and a few crumbles of feta cheese on top make this salad look irresistible. For a little extra flair, add a drizzle of olive oil or a few cracks of black pepper just before serving.
Side Dishes
Pair your Mediterranean Tuna Salad with warm pita bread, crunchy breadsticks, or a simple green salad. It’s also fantastic alongside a bowl of soup or served as part of a mezze platter for a more substantial meal.
Creative Ways to Present
Try stuffing the salad into a pita pocket for a portable lunch, serving it over crisp romaine leaves, or spooning it onto toasted baguette slices for an easy appetizer. Mediterranean Tuna Salad is also wonderful as a topping for grain bowls or scooped up with crackers.
Make Ahead and Storage
Storing Leftovers
Store any leftover Mediterranean Tuna Salad in an airtight container in the refrigerator. It stays fresh and tasty for up to two days, and sometimes the flavors get even better after they’ve had time to mingle.
Freezing
Freezing is not recommended for this salad because the vegetables and feta can lose their texture once thawed. For the best taste and consistency, enjoy it fresh or from the fridge within a couple of days.
Reheating
No reheating necessary! Mediterranean Tuna Salad is meant to be enjoyed chilled or at room temperature, making it the perfect no-cook meal for hot days or busy times.
FAQs
Can I use canned tuna in water instead of olive oil?
Absolutely! If you swap in tuna packed in water, just add an extra drizzle of olive oil to the salad to keep it rich and flavorful. The olive oil really brings out the Mediterranean essence.
Is this salad gluten-free?
Yes, Mediterranean Tuna Salad is naturally gluten-free. Just double-check your canned tuna and other ingredients to confirm they’re gluten-free if you have sensitivities.
Can I make this salad ahead of time?
You sure can! Prepare the salad up to a day in advance and store it in the fridge. The flavors meld beautifully, making leftovers extra delicious.
What other veggies can I add?
Feel free to get creative! Chopped bell peppers, artichoke hearts, or even a handful of spinach or arugula are wonderful additions that keep with the Mediterranean theme.
How do I make this salad dairy-free?
Omit the feta cheese or substitute it with a dairy-free alternative. The salad will still be packed with flavor and just as satisfying without the cheese.
Final Thoughts
If you’re craving something fresh, healthy, and packed with flavor, give Mediterranean Tuna Salad a try. It’s the kind of dish that’s as easy to love as it is to make, and I can’t wait for you to enjoy every delicious bite!
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Mediterranean Tuna Salad Recipe
- Total Time: 10 minutes
- Yield: 2–3 servings 1x
- Diet: Non-Vegetarian
Description
A refreshing and flavorful Mediterranean Tuna Salad featuring tuna, fresh vegetables, Kalamata olives, and feta cheese, all tossed in a zesty lemon-oregano dressing. Perfect as a light meal or a healthy side, this no-cook salad is quick to prepare and naturally gluten-free and low-carb.
Ingredients
Main Ingredients
- 2 (5 oz) cans tuna in olive oil, drained
- 1 cup cherry tomatoes, halved
- 1/2 cucumber, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup Kalamata olives, sliced
- 1/4 cup crumbled feta cheese
- 2 tablespoons chopped fresh parsley
Dressing
- 2 tablespoons extra virgin olive oil
- 1 tablespoon lemon juice
- 1/2 teaspoon dried oregano
- Salt and black pepper to taste
Instructions
- Combine Ingredients: In a large bowl, add the drained tuna, halved cherry tomatoes, diced cucumber, finely chopped red onion, sliced Kalamata olives, crumbled feta cheese, and chopped fresh parsley. Mix gently to distribute ingredients evenly.
- Make Dressing: In a small bowl, whisk together the extra virgin olive oil, lemon juice, dried oregano, salt, and black pepper until well combined and emulsified.
- Toss Salad: Pour the dressing over the tuna and vegetable mixture. Gently toss everything together until the salad is evenly coated with the dressing.
- Adjust Seasoning: Taste the salad and add extra salt or pepper as needed for your preference.
- Serve or Chill: Serve the salad immediately for a fresh taste, or cover and chill for 30 minutes to allow the flavors to meld beautifully. Enjoy on its own, over greens, in a pita, or with crackers.
Notes
- This salad is delightful served on its own or atop your favorite greens.
- Great as a filling for pita sandwiches or paired with crunchy crackers.
- You may substitute canned tuna in water; if doing so, drizzle an extra teaspoon of olive oil for added richness.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: No-Cook
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup
- Calories: 280
- Sugar: 2g
- Sodium: 430mg
- Fat: 20g
- Saturated Fat: 4g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 6g
- Fiber: 2g
- Protein: 20g
- Cholesterol: 30mg
