Quick Tuscan Tuna Salad
Course: Salad
Cuisine: Mediterranean
Keyword: healthy tuna salad, mediterranean tuna salad, no mayo tuna salad
Prep Time: 15 minutes minutes
Total Time: 15 minutes minutes
Servings: 4
Calories: 33kcal
Author: Malinda Linnebur
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!
Print Recipe
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
In a large bowl combine the beans, tuna, tomatoes, olives, and red onion. Spoon over greens.
In a small bowl or liquid measuring cup combine ingredients for dressing. Drizzle over salad.
How to make Tuscan Tuna Salad in a Mason Jar:
- Place dressing in the bottom of the jar.
- Top with chickpeas.
- Top with tuna.
- Top with chopped vegetables.
- Cram as much greens as you can into the jar. This is important because it helps hold everything into place.
- 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.
Calories: 33kcal | Carbohydrates: 3g | Fat: 2g | Sodium: 245mg | Potassium: 128mg | Sugar: 1g | Vitamin A: 345IU | Vitamin C: 13.4mg | Calcium: 14mg | Iron: 0.5mg