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This Quick Tuscan Tuna Salad is the perfect lunch or light dinner salad! It's packed with protein, full of flavor, and comes together in a snap! #healthy #nomayo #mediterranean #salad

Quick Tuscan Tuna Salad

Course: Salad
Cuisine: Mediterranean
Keyword: healthy tuna salad, mediterranean tuna salad, no mayo tuna salad
Prep Time: 15 minutes
Total Time: 15 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

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

  • 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. 

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

Calories: 33kcal | Carbohydrates: 3g | Fat: 2g | Sodium: 245mg | Potassium: 128mg | Sugar: 1g | Vitamin A: 345IU | Vitamin C: 13.4mg | Calcium: 14mg | Iron: 0.5mg