Why You’ll Love This Mediterranean Tuna Salad

• It’s a total texture party. You get the creamy flakiness of the tuna, the juicy pop of tomatoes, the satisfying crunch of cucumber and red onion, and the firm bite of the chickpeas all in one forkful. It’s never, ever boring.
• The dressing is a game-changer. Forget heavy mayonnaise. Our bright, herby vinaigrette made with extra virgin olive oil, fresh lemon juice, and oregano lifts everything up and makes the salad feel refreshing and light, even on the warmest days.
• It’s a meal-prep superstar. This salad actually gets better as it sits, allowing the flavours to meld and deepen. Making a big batch on Sunday means you have a delicious, healthy lunch ready to go for a few days.
• It’s incredibly versatile. Think of this recipe as a fantastic base. You can easily swap in what you have—cannellini beans for chickpeas, parsley for dill, capers for olives. It’s a great way to clean out the veggie drawer!

Ingredients & Tools

• 2 (5-ounce/140 g) cans solid tuna in olive oil, drained
• 1 (15-ounce/425 g) can chickpeas, rinsed and drained
• 1 large English cucumber, diced
• 1 pint (about 250 g) cherry or grape tomatoes, halved
• 1/2 red onion, finely diced
• 1/2 cup (about 75 g) Kalamata olives, pitted and halved
• 1/4 cup (15 g) fresh parsley, roughly chopped
• 2 tablespoons (8 g) fresh dill, chopped
• 1/4 cup (60 ml) extra virgin olive oil
• 3 tablespoons (45 ml) fresh lemon juice (about 1 large lemon)
• 1 teaspoon dried oregano
• 1/2 teaspoon Dijon mustard
• 1 small garlic clove, minced
• Salt and freshly ground black pepper to taste

Tools: A large mixing bowl, a small bowl or jar for the dressing, a whisk, and a sharp knife.

The quality of your ingredients really shines here, so it’s worth using the good stuff—tuna packed in olive oil has far superior flavour and texture to tuna in water, and fresh, in-season vegetables will make all the difference.

Serves: 4 | Prep Time: 15 minutes | Cook Time: 0 minutes | Total Time: 15 minutes

Before You Start: Tips & Ingredient Notes

• Tuna Talk. I really recommend using tuna packed in olive oil. It’s more moist and flavourful. If you only have water-packed tuna, that’s okay—just drain it very well and maybe add an extra tablespoon of olive oil to the dressing to compensate.
• Onion Sharpness. If you’re sensitive to the sharp bite of raw red onion, a quick soak can mellow it out. Just place the diced onion in a small bowl of cold water with a splash of vinegar for 10 minutes, then drain and pat dry. It makes a world of difference!
• Herb Freshness. Honestly, fresh herbs are non-negotiable here. Dried parsley and dill just won’t give you that bright, garden-fresh flavour. If you can’t find dill, fresh mint makes a wonderful, vibrant substitute.
• Dressing Dynamics. The Dijon mustard isn’t just for flavour—it’s an emulsifier. This means it helps the oil and lemon juice bind together into a smooth, cohesive dressing instead of separating. A little goes a long way!

How to Make Mediterranean Tuna Salad

Serving Suggestions

Complementary Dishes

• Toasted Pita Points or Flatbread — Perfect for scooping up every last bit of the salad. The warm, soft bread contrasts beautifully with the cool, crisp salad.
• A Simple Quinoa or Couscous Salad — Serve the tuna salad on top or alongside for a more substantial, grain-based meal that’s still light and healthy.
• Grilled Halloumi Cheese — The salty, squeaky grilled cheese adds a fantastic protein-packed element and a touch of warm, savoury goodness.

Drinks

• A Crisp, Dry Rosé — The berry notes and acidity in a good rosé complement the Mediterranean flavours like a dream, especially for an al fresco lunch.
• Sparkling Water with Lemon and Mint — A non-alcoholic option that mirrors the zesty, herby notes in the salad. It’s incredibly refreshing and cleansing.
• A Light Lager or Pilsner — The crisp, clean finish of a cold beer cuts through the richness of the olive oil and tuna perfectly.

Something Sweet

• Fresh Figs with a Drizzle of Honey — Simple, elegant, and seasonally perfect. The sweetness of the figs is a lovely follow-up to the savoury salad.
• Lemon Sorbet — It continues the citrus theme but in a clean, palate-cleansing way. It’s the perfect light ending.
• Baklava — If you want to go all-in on the Mediterranean theme, a small piece of flaky, nutty, honey-soaked baklava is an indulgent treat.

Top Mistakes to Avoid

• Mistake: Over-mixing the salad. You’ll end up with a mushy, homogenous mixture instead of a salad with distinct, enjoyable textures. Gently fold the ingredients together until just combined.
• Mistake: Skipping the rest time. I know it’s tempting to dig right in, but letting it sit is crucial for flavour development. The ingredients need a few minutes to get to know each other!
• Mistake: Underseasoning the dressing. The dressing needs to be bold enough to flavour all those hearty ingredients. Taste it on a spoon before you add it—it should be a little too strong on its own, which means it will be perfect once distributed.
• Mistake: Using low-quality olives. Those bland, black canned olives won’t give you the same briny, salty punch as good-quality Kalamata or Castelvetrano olives. They’re a key flavour component, so it’s worth seeking out the good ones.

Expert Tips

• Tip: Massage your onions. Sounds strange, I know! But if you sprinkle your finely diced red onion with a pinch of salt and rub it between your fingers for 30 seconds before adding it to the salad, it helps to soften its harsh bite incredibly effectively.
• Tip: Add crunch at the last minute. If you’re adding something like toasted pine nuts or sunflower seeds for extra crunch, stir them in right before serving. This keeps them from getting soggy sitting in the dressing.
• Tip: Make it a deconstructed platter. For a beautiful presentation at a dinner party, arrange all the components—the flaked tuna, the chopped veggies, the olives—separately on a large platter and let guests build their own bites. It looks stunning.
• Tip: Use the leftover dressing. Any extra vinaigrette is fantastic drizzled over grilled chicken or fish the next day, or even tossed with some simple greens for a side salad.

FAQs

Can I make this Mediterranean Tuna Salad ahead of time?
Absolutely, and it’s highly recommended! The flavours meld and improve over time. You can make it up to 3 days in advance. Store it in an airtight container in the refrigerator. If it seems a little dry after chilling, just give it a stir and maybe a tiny extra drizzle of olive oil or squeeze of lemon juice before serving.

What’s the best way to serve this for a crowd?
I love turning this into a DIY pita bar. Simply serve the tuna salad in a large bowl alongside a platter of warmed pita pockets, bowls of extra feta cheese, lemon wedges, and some hot sauce. It’s interactive, fun, and lets everyone customize their perfect pita sandwich.

I’m not a fan of chickpeas. What can I use instead?
No problem at all! Cannelini beans or butter beans would be a fantastic, creamy substitute. Or, for a lower-carb option, you could simply leave them out and add an extra can of tuna or more diced vegetables like bell peppers or celery for bulk.

Is this salad freezer-friendly?
I wouldn’t recommend freezing this one, unfortunately. The high water content in the fresh vegetables like cucumber and tomatoes means they’ll become very watery and mushy upon thawing, ruining the lovely texture. It’s best enjoyed fresh or kept in the fridge for a few days.

Can I use canned chicken instead of tuna?
You certainly can! The recipe will work well with shredded cooked chicken or even canned chicken (though fresh, cooked shredded chicken will have better texture). The Mediterranean flavours—the lemon, herbs, olives—pair beautifully with chicken, too. It’s a great way to mix things up.