Tuscan Tuna Salad

This Quick Tuscan Tuna Salad is a quick and easy lunch option or even dinner! It’s packed with protein, healthy, light, and makes a great salad jar to take to work!

Tuscan Tuna Salad

If you are in need of a quick, light, and healthy salad this is the one for you! This tuna salad has no mayo and is packed with protein thanks to the tuna and chickpeas. It’s full of flavor and it’s perfect to pack in a jar and take to work or even as a quick dinner!

Some more healthy recipes are: Chicken Avocado Tomato Salad, Spicy Chicken Tacos, and Homemade Oven Roasted Rotisserie Chicken.

I don’t know about you guys but I am ready for a break from this heat!! It has been one hot summer here in Colorado and I’m over it! It’s too hot for my kids to go outside and I have run out of new ideas to keep them busy. We don’t do much screen time and I would like to keep it that way but darn it’s hard!

So, if any of you have any ideas send them my way, please!!!

Some things we are already doing is going to our public library (once a week), swimming lessons, piano lessons (once a week), typing lessons (I found a great online typing course for free! typing.com is what I am currently using and I really like it!), and the standard indoor activities such as playdoh, moonsand….

A healthy, no mayo tuna salad!

So, with my house being all crazy like I have been making quick and easy lunches (because then the littles can go down for nap sooner, lol!). I can enjoy this salad while my kids can have their “kid” lunch and I feel good about myself because I know I’m eating something healthy.

I like that this salad is packed with protein! I struggle with getting enough protein in my diet (I’m a carb lover!) so this salad ensures I get a good punch in at lunch to help power me through the rest of the day.

This recipe was adapted from the Better Homes and Garden Tuscan Tuna Salad. I made a few changes based on what I had on hand.

Tuscan Tuna Salad in a Mason Jar:

As I mentioned earlier this tuna salad makes a great mason jar salad to take to work. How to make this mason jar salad:

1. Place dressing in the bottom of the jar.
2. Top with chickpeas.
3. Top with tuna.
4. Top with chopped vegetables.
5. Cram as much greens as you can into the jar. This is important because it helps hold everything into place.
6. This salad jar will last 5-7 days in the refrigerator.

 Tips about this No Mayo Tuscan Tuna Salad:

• You can use any type of salad greens you prefer. I used a baby salad mix which had baby spinach and tender greens in it. But chopped Romaine, spinach, kale, or anything you prefer will work here.
• Don’t have chickpeas on hand, no problem. Swap them out for a white bean or really any bean. Just be sure to drain and rinse well. I happen to really like chickpeas and they went great in this salad!
• Other add-in options: different olives, feta cheese, fresh herbs, avocados, marinated artichoke hearts, this list goes on.
• Use a tuna that you like eating. I have only used tuna packed in water but I’m sure the tunas packed in olive oil would also be great.

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Quick Tuscan Tuna Salad

Prep Time

15 mins

Total Time

15 mins

 

This Quick Tuscan Tuna Salad is a quick and easy lunch option or even dinner! It's packed with protein, healthy, light, and makes a great salad jar to take to work!

Course: Salad

Cuisine: Mediterranean

Keyword: healthy tuna salad, mediterranean tuna salad, no mayo tuna salad

Servings: 4

Calories: 33 kcal

Author: Malinda Linnebur

Ingredients

Salad:

• 1 (15oz)(425g) Chickpeas (garbanzo beans), drained and rinsed
• 1 (12oz)(340g) Tuna packed in water, drained well
• 1 cup (175g) halved cherry tomatoes
• 1/4 cup (35g) olives of choice
• Thinly sliced red onion
• Salad greens of chioce

Dressing:

• Juice of 1 lemon
• 1 teaspoon white wine vinegar
• 1/2-1 teaspoon Dijon mustard

Instructions

1. In a large bowl combine the beans, tuna, tomatoes, olives, and red onion. Spoon over greens. 

2. In a small bowl or liquid measuring cup combine ingredients for dressing. Drizzle over salad. 

Recipe Notes

How to make Tuscan Tuna Salad in a Mason Jar:

1. Place dressing in the bottom of the jar.
2. Top with chickpeas.
3. Top with tuna.
4. Top with chopped vegetables.
5. Cram as much greens as you can into the jar. This is important because it helps hold everything into place.
6. This salad jar will last 5-7 days in the refrigerator.

Tips about this No Mayo Tuscan Tuna Salad:

• You can use any type of salad greens you prefer. I used a baby salad mix which had baby spinach and tender greens in it. But chopped Romaine, spinach, kale, or anything you prefer will work here.
• Don't have chickpeas on hand, no problem. Swap them out for a white bean or really any bean. Just be sure to drain and rinse well. I happen to really like chickpeas and they went great in this salad!
• Other add-in options: different olives, feta cheese, fresh herbs, avocados, marinated artichoke hearts, this list goes on.
• Use a tuna that you like eating. I have only used tuna packed in water but I'm sure the tunas packed in olive oil would also be great.

Nutrition Facts

Quick Tuscan Tuna Salad

Amount Per Serving

Calories 33 Calories from Fat 18

% Daily Value*

Fat 2g3%

Sodium 245mg11%

Potassium 128mg4%

Carbohydrates 3g1%

Sugar 1g1%

Vitamin A 345IU7%

Vitamin C 13.4mg16%

Calcium 14mg1%

Iron 0.5mg3%

* Percent Daily Values are based on a 2000 calorie diet. Since different brands of ingredients have different nutritional information, the information shown is just an estimate.