Mediterranean Tuna Salad Recipe

Mediterranean Tuna Salad Recipe – This is my go-to when I want something fresh, protein-packed, and satisfying without feeling heavy. Think of it as the tuna salad that took a vacation to the Mediterranean—no mayo needed! Just bright herbs, juicy veggies, and olive oil.

It’s one of those feel-good meals that checks all the boxes: balanced, nourishing, and perfect for lunch. I love stuffing it into warm pita for an easy, handheld meal that tastes like summer. If you’re looking for a lighter take on tuna salad that still delivers big flavor, this one’s a keeper.

Ingredients Mediterranean Tuna Salad Recipe

• Two cans of tuna (in water or olive oil, drained): Tuna forms the heart of this salad, providing a protein-packed, flavorful base.
• Red Onion (finely sliced thin): Sliced red onion adds a zesty, crunchy bite to the salad.
• Kalamata Olives (pitted and sliced): These olives contribute a rich, briny flavor characteristic of Mediterranean cuisine.
• Cherry Tomatoes (halved): Halved cherry tomatoes offer a burst of sweetness and vibrant color.
• English Cucumber (partially peeled and thinly sliced): Cucumber adds a refreshing, crisp element to the salad.
• Capers (a handful): Capers provide a tangy, pickled flavor, balancing the dish.
• Arugula (a handful): Arugula’s peppery bite complements the other ingredients.
• Microgreens (a handful): Microgreens add a delicate, fresh dimension to the salad.
• Fresh Basil Leaves (a handful, torn if large): Basil lends a fragrant, herbaceous note to the salad.
• Juice of 1 Lemon: Fresh lemon juice brightens the flavors and offers a hint of citrusy tang.
• Balsamic Vinegar: Balsamic vinegar provides a sweet, slightly acidic contrast.
• Extra Virgin Olive Oil: Olive oil enhances the salad’s Mediterranean essence with its rich, fruity flavor.
• Salt and Freshly Ground Black Pepper: Season to taste with salt and pepper.
• Fresh Parsley (chopped): Chopped parsley offers a fresh, herbal garnish.
• This Mediterranean Tuna Salad is a harmonious blend of textures and flavors, showcasing the best of Mediterranean ingredients.

How to Marinate the Tuna

Start by draining your canned tuna really well—this helps it soak up flavor later.  Next, whisk together a quick dressing: olive oil, lemon juice, balsamic vinegar, a little Dijon mustard, garlic, and a pinch of salt and pepper. It’s zesty, bright, and full of flavor.

Use half the dressing to marinate the tuna for about 15 minutes while you prep the rest of your salad ingredients. This little step gives your tuna an upgrade from plain to Mediterranean magic.

Once your salad’s ready, gently toss everything together with the rest of the dressing and adjust the seasoning to your taste.

Personalizing Your Mediterranean Tuna Salad

• Swap the Greens: While arugula and microgreens bring a unique blend of peppery and delicate flavors to this salad, you can absolutely experiment with other greens. Tender baby spinach, crisp romaine, or nutrient-dense kale would all work beautifully in this salad.
• Tuna Salad Sandwich: This marinated tuna mixture is perfect for a salad and makes an amazing sandwich filling. Pile it onto fresh sourdough or a crusty baguette, add a layer of greens, and have a delicious, nutritious sandwich ready.
• Mix up the Veggies: Feel free to incorporate other fresh vegetables you have on hand. Thinly sliced bell peppers would add a sweet crunch, diced avocado could provide a creamy contrast or grated carrots would introduce an earthy note. In addition, tomato with tuna salad is delicious.

What to Serve With Mediterranean Tuna Salad

This tuna salad can totally hold its own as a full meal, but it also plays really well with others!

For a cozy lunch, pair it with a bowl of lentil or butternut squash soup. The combo of warm soup and fresh, zesty salad is so satisfying.

Want something heartier? Tuck it into a pita, or serve it with a slice of rustic bread like Sicilian Scaccia. And if you’re feeling extra hungry, add a half sandwich or wrap on the side—something like grilled veggies or chicken and avocado works perfectly.

How Long Does Mediterranean Tuna Salad Last?

• Tuna salad stays fresh in the fridge for 3 to 5 days when stored in an airtight container. Just make sure to pop it in the fridge within 2 hours of making it. If it’s been sitting out longer than that, it’s safest to toss it.
• As for freezing, this mayo-free Mediterranean version isn’t ideal for the freezer, since the texture of the fresh herbs and veggies can change. But it’s so quick to make fresh, you probably won’t need to freeze it!

Looking for more fast Mediterranean meals? Don’t miss my 15-Minute Recipes for quick, delicious inspiration.