I love this tuna salad because it’s creamy without the heaviness of mayo, and it’s filled with bright Mediterranean flavors that keep things light and refreshing. The chopped cucumbers, tomatoes, and olives give it great texture, while parsley and dill add fresh, herby goodness. It’s perfect on its own, in a wrap, or served with crackers — and it keeps well for quick lunches throughout the week.
Ingredients
(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)
canned tuna (5 oz each)
English cucumber, chopped
cherry tomatoes, quartered
red onion, chopped
celery, chopped
olives (kalamata or manzanilla), chopped
fresh parsley, chopped
fresh dill, chopped
lemon juice (from 1 large lemon)
plain Greek yogurt
garlic powder
kosher salt
black pepper
extra-virgin olive oil (optional, especially if using tuna packed in water)
Directions
I start by chopping all the fresh ingredients — cucumber, cherry tomatoes, red onion, celery, parsley, dill, and olives — into small pieces.
I flake the tuna in a medium mixing bowl (if I’m using Wild Planet or Safe Catch, I skip draining).
I add the chopped veggies and herbs to the bowl with the tuna.
I stir in Greek yogurt, lemon juice, garlic powder, salt, and pepper. If I’m using tuna packed in water, I also add a drizzle of olive oil for richness.
I mix everything together until well combined and creamy.
I serve it immediately or chill it for a few minutes — it gets even better as the flavors sit.
Servings and Timing
This recipe makes 2 servings.
Prep time: 10 minutes
Cook time: 0 minutes
Total time: 10 minutes
Each serving contains about 310 calories, with 38g protein, 12g carbohydrates, and 14g fat.
Variations
Dairy-Free Option: I swap the Greek yogurt for half a mashed avocado to keep it creamy and dairy-free.
More Crunch: I’ve added diced bell peppers or radishes for extra texture.
Wrap It Up: I stuff the tuna salad into a whole-grain wrap or pita for an easy handheld meal.
Make It Spicy: A pinch of red pepper flakes or diced jalapeño adds a spicy kick.
Bulk It Up: I sometimes stir in a small handful of cooked quinoa for extra fiber and carbs.
Storage/Reheating
Fridge: I store leftovers in an airtight container in the fridge for 3–5 days.
Reheating: No need — this salad is best enjoyed cold or at room temperature. I give it a quick stir before serving again.
FAQs
Can I use tuna canned in water?
Yes, I often use it. I just add a tablespoon or two of olive oil for flavor and richness since it’s not packed in oil.
Is this salad good for meal prep?
Absolutely. It holds up well in the fridge for several days, making it perfect for prepping ahead of time for lunches or snacks.
What’s the best way to serve this tuna salad?
I love it with whole grain crackers, in a lettuce wrap, inside a pita pocket, or on top of a salad. It’s also great just on its own.
Can I add cheese to this?
Sure! Crumbled feta works great and fits the Mediterranean theme perfectly. I mix in a few tablespoons if I want extra richness.
How do I keep the salad from getting watery?
I make sure to remove excess moisture from the vegetables (especially cucumber and tomatoes) by patting them dry after chopping. This helps keep the salad from getting soggy.
Conclusion
This Quick Mediterranean Tuna Salad is my go-to when I need a fast, healthy lunch that still feels fresh and flavorful. The mix of creamy yogurt, lemon, herbs, and veggies takes plain tuna to a whole new level. Whether I’m enjoying it with crackers, in a sandwich, or straight from the bowl, it always leaves me feeling full and energized.
