This healthy Mediterranean Tuna Salad is mayo free and uses a Greek Vinaigrette Dressing as its base. Crunchy celery, fresh mint and colorful heirloom tomatoes keep this easy lunch or dinner recipe fuss-free and you can customize it with your own healthy ingredients you have on hand
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This post has been sponsored by Bumble
Bee®
Seafoods. All thoughts and opinions are my own. Thank you for supporting
the brands that keep Kroll’s Korner running!
Mediterranean Tuna Salad is full of fresh ingredients and perfect for lunch or a high protein snack!
I love Bumble Bee® brand products; it’s the brand I grew up on and will continue to be a staple for our family! Tuna is great because it is inexpensive and so versatile. I prefer the albacore tuna in water; it’s mild in flavor and is flaky and tender.
I also appreciate brands with visions and goals. Since 1899, Bumble Bee® Seafoods has been on a mission to show the world that there’s a Better Way to Seafood™!
Quinoa: The mother grain! Quinoa is hailed as the super grain of the future and contains more protein than any other grain.
It’s actually considered a complete protein because it contains all 8 amino acids. In addition to protein it produces a rich and balanced source of vital nutrients. You can make the quinoa in so this salad can come together even more quickly.
Celery: Adds a nice crunch and adds fiber. Celery is available year-round so you shouldn’t have trouble finding it in your stores. Be sure to choose firm bunches that are tightly formed; the leaves should be green and crisp. Store your celery in a plastic bag in the refrigerator up to 2 weeks.
Garbanzo beans: A pantry staple and another source of protein and fiber in this easy tuna salad.
Red onion: You’ll only need ½ cup diced onion for this recipe. Save the rest of the onion for something else you make during the week in the fridge!
Kalamata olives: I love these almond shaped Greek olives. They have a beautiful eggplant color and have a flavor that can be rich and fruity.
Cucumber: I love adding cucumbers to salads. Crisp and mild in flavor. You can use English cucumbers if you’d like – they are usually the ones sold shrink-wrapped in plastic (Peak season May-August).
Cherry tomatoes: You can use cherry tomatoes, grape tomatoes or diced Roma.
Want
to make it a creamy dressing? Whisk in 3 Tbsp. Greek yogurt!
Tuna Nutrition Info:
Ounce for ounce tuna is lower in calories, fat, sat fat, and cholesterol than even the leanest cuts of beef or chicken. It is an excellent source of protein (29g for 5 oz) and is naturally gluten free.
How to make Mediterranean
Tuna Salad
First, make the quinoa according to package directions. 1 cup of dry quinoa will yield ~3 cups.
Once cooked, let the quinoa cool. I like to make the quinoa in advance so the quinoa has a chance to cool completely and isn’t hot or warm when you mix it in with the other fresh ingredients.
Then in a bowl or measuring cup, whisk together all of the ingredients for the vinaigrette dressing. Set aside.
In a large bowl, mix the quinoa with the tuna, celery, red onion, garbanzo beans, Kalamata olives, mint, cucumber and cherry tomatoes.
Gently toss and pour the dressing over all of these ingredients. Mix well. Top with diced avocado and garnish with more mint if desired.
Serve with bread or on crostini’s.
Tips for making a healthy tuna salad
Dice all of the veggies and make the quinoa in advance so
this salad comes together in minutes when you’re ready to make it.
Meal prep it and divide the salad into containers to have
for lunch or a high protein snack.
Add different veggies or beans you have on hand in your
pantry or refrigerator.
Serve with a squeeze of lemon on top for some brightness and
fresh flavor.
Ways to enjoy this Easy Tuna Salad
I love serving this salad on crostini’s. Slice a baguette
bread into 1/4th inch thick slices and brush olive oil on top of
them. Line on a sheet pan and bake I the oven at 350° F for 15 minutes.
Make it a wrap! Use a tortilla and wrap it up! Or, wrap it
up in sturdy Romain lettuce for a low-carb option.
Stuff the salad in a large heirloom tomato.
Serve on toasted sourdough or wheat bread as an open-faced
sandwich
First, make the quinoa according to package directions. 1 cup of dry quinoa will yield ~3 cups. Once cooked, let the quinoa cool. I like to make the quinoa in advance so the quinoa has a chance to cool completely and isn’t hot or warm when you mix it in with the other fresh ingredients.
Then in a bowl or measuring cup, whisk together all of the ingredients for the vinaigrette dressing. Set aside.
In a large bowl, mix the quinoa with the tuna, celery, red onion, garbanzo beans, Kalamata olives, mint, cucumber and cherry tomatoes. Gently toss and pour the dressing over all of these ingredients. Mix well. Top with diced avocado and garnish with more mint if desired.
Welcome to my tiny “korner” on the Internet! I am a Registered Dietitian Nutritionist who loves cookies as much as kale. (OK, maybe I like cookies a little bit more but shh, don’t tell anyone). I am so glad you’re here! Follow along for hassle free, realistic and approachable recipes.
