Mediterranean Tuna Salad

By Beth Moncel
4.83
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34
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Prep 20 minutes
Cook 0 minutes
Servings 6 about 1 cup each
$10.75 recipe / $1.79 serving
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I had a request for more tuna recipes lately, but instead of heavy casseroles, I was in the mood for something lighter and more fresh (I’m soooo ready for Spring). So I made this Mediterranean Tuna Salad, which is sort of a hybrid of two of my other favorite recipes. And guess what? It holds up great in the fridge, so it’s another meal-prep ready salad! 🙌

Overhead view of a bowl full of Mediterranean Tuna Salad with a fork in the side
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“This is so good! Gets better in the fridge after a day and is so healthy and cheap. I always underestimate how good this will be, but it hits the spot for an easy lunch. Thank you!”

Allison

Easy Recipe for Mediterranean Tuna Salad

As I mentioned in the intro, this salad is a hybrid of two of my other favorite recipes: cucumber salad and tuna and white bean salad. The salad starts with a base of fresh vegetables, like cucumber, tomato, red onion, and parsley, then gets a dose of protein from tuna and white beans and is finished off with a tangy homemade vinaigrette and just the right amount of crumbled feta. The combo is absolutely perfect and is the best twist on a classic tuna salad I’ve tried in a LONG time!

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Mediterranean Tuna Salad

4.83 from 34 votes
This simple, fresh, and filling Mediterranean Tuna Salad makes an easy protein-packed make-ahead lunch for your workweek.
Step-by-step photos can be seen below the recipe card.
Author: Beth Moncel
Close up side view of Mediterranean Tuna Salad in a bowl
Servings 6 about 1 cup each
Prep 20 minutes
Cook 0 minutes
Total 20 minutes

Ingredients

Vinaigrette

  • 1/4 cup olive oil ($0.88)
  • 2 Tbsp red wine vinegar ($0.20)
  • 1 Tbsp lemon juice ($0.06)
  • 1 tsp dried oregano ($0.10)
  • 1/2 tsp salt ($0.02)
  • 1/4 tsp black pepper (freshly cracked, $0.02)

Salad

  • 1 cucumber ($1.29*)
  • 1 pint grape tomatoes ($2.48*)
  • 1/2 red onion ($0.49)
  • 1/4 bunch fresh parsley (chopped, (about ½ cup) $0.35)
  • 1 15 oz. can cannellini beans ($0.94)
  • 1 12 oz. can chunk light tuna ($2.50**)
  • 2 oz. feta cheese ($1.42)
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Instructions 

  • Make the vinaigrette first, so the flavors have a little time to blend. In a bowl or jar, combine the olive oil, red wine vinegar, lemon juice, oregano, salt, and pepper. Whisk the ingredients together, or close the jar and shake until combined. Set the vinaigrette aside.
  • If you want to soften the flavor of the red onion a bit, slice it then soak the slices in ice water for about five minutes before dicing. Otherwise, finely dice the red onion, cut the cucumber into quarter rounds, slice the tomatoes in half, and roughly chop the parsley.
  • Combine the cucumber, tomato, onion, and parsley in a bowl. Pour the vinaigrette over top, then stir until the vegetables are coated.
  • Rinse and drain the beans, and drain the tuna. Add the beans, tuna, and feta to the salad, then gently stir to combine. These three are added last and only gently stirred to make sure the tuna remains in larger flakes instead of falling apart into tiny pieces.
  • Serve immediately, or refrigerate up to four days. Give it a quick stir after refrigerating and before serving to redistribute the dressing.

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Notes

*I use an English cucumber. You can use a conventional cucumber and diced Roma tomatoes in place of English cucumber and grape tomatoes if needed. 
**I suggest chunk light tuna for this recipe because I think it’s the happy medium between good texture (large pieces instead of tiny flakes) and price. You can use tuna packed in either water or oil, whichever you prefer. The nutritional stats below are calculated using tuna packed in water.
You can add, substitute, or skip the salad ingredients in this recipe based on your needs. I think sun-dried tomatoes, pitted olives, bell peppers, chickpeas, avocado, cooked orzo, penne, or bowtie pasta, spinach or romaine (keep separate if meal prepping), or roasted red peppers would be delicious additions.

Nutrition

Serving: 1cupCalories: 232kcalCarbohydrates: 16gProtein: 17gFat: 12gSodium: 585mgFiber: 5g
Read our full nutrition disclaimer here.
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How to Make Mediterranean Tuna Salad Step-by-Step Photos

Homemade vinaigrette in a bowl with a fork

Make the vinaigrette: I like to start with the vinaigrette so the flavors have a little time to blend. Combine ¼ cup olive oil, 2 Tbsp red wine vinegar, 1 Tbsp lemon juice, 1 tsp dried oregano, ½ tsp salt, and ¼ tsp freshly cracked pepper. Set the dressing aside.

red onion slices soaking in a bowl of water

Shock the onions (optional): If you want to soften the flavor of the red onions, soaking them for five minutes or so in ice water really helps! I slice them first to give more surface area to water contact, then finely dice them after soaking. For this recipe, I used about ½ of a red onion.

Chopped vegetables in a bowl

Prep the other ingredients: You also want to cut one cucumber into quarter rounds, slice a pint of grape tomatoes in half, and roughly chop about ¼ bunch of parsley (about ½ cup chopped). Add them all to a bowl with the finely diced red onion.

Vinaigrette being poured over vegetables in the bowl

Combine the ingredients: Pour the vinaigrette over top, then stir until everything is coated. We’ll add the tuna and feta last so they don’t break apart too much when stirring.

beans, tuna, and feta added to the salad

Rinse and drain one 15oz. can of cannellini beans, and drain one 12oz. can of chunk light tuna. Add the beans, tuna, and 2oz. feta to the salad, then fold to combine.

Finished Mediterranean Tuna Salad in the bowl with a spatula

And that’s a wrap! Your Mediterranean Tuna Salad is ready to go. You can either serve it immediately or refrigerate for up to four days. Enjoy!

Close up side view of Mediterranean Tuna Salad in a bowl

How to Serve

This well-rounded salad could be served on its own in a larger portion as a stand-alone meal, but you could also round it out by adding some homemade pita and white bean hummus on the side. It would also be good stuffed in a pita or wrap (I like to use a cottage cheese wrap for added protein and more filling power) or adding some cooked pasta to make it into a pasta salad. I also love scooping it up with crackers or air fried tortilla chips.

How Long Does it Last?

My salad stayed fresh for about 3-4 days. The ingredients hold up extremely well in the refrigerator. You do want to give it a good stir before serving, though, to redistribute the dressing and make sure everything is as flavorful as possible.

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4.83 from 34 votes
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Nicole
06.27.25 8:09 pm

Such a delicious and quick lunch. I think it took me 15 minutes to prep and it made 2 lunches. Tastes better the longer it sits. I would honestly recommend making it ahead of time, if you’ve got the drive. If not, the leftovers will definitely do it for ya

Julia
06.21.25 6:48 pm

I made this for dinner tonight and it was a huge hit! I did lessen the olive oil by 1/2 (I’m counting calories) and I added Kalamata olives and some yellow peppers. Everyone loved it! It will be on rotation in my house! Thanks for this great recipe!

Erin Allen
03.31.25 12:35 pm

Ok, I have never in my life made tuna salad. I get it from a fast casual place. But today I bought some better quality tuna and thought why not? This was really great! I did not add beans because I thought too much protein overkill; I did not add feta, but did add Swiss cheese. A really delicious lunch and not unhealthy. Except I did eat a bunch of saltines with it. Oh Well!

Lulu
03.05.25 3:27 pm

Made this most delicious and easy recipe ever! Loved that it is so healthy, requiring little effort. I did make a few modifications: started out with 1/8 cup olive oil and that was enough to dress the salad. I also added some cooked pasta to give it some carb and lasting energy. Thank you for the great recipe!

Kacy
01.07.25 9:15 pm

When I was making this I got scared. I didn’t even want to try it but I made myself and wow, it was so fresh and yummy and mild and not “tuna salad like” at all. Hands down 5 ⭐️s

Allison Gervais
01.03.25 1:14 pm

This is so good! Gets better in the fridge after a day and is so healthy and cheap. I always underestimate how good this will be, but it hits the spot for an easy lunch. Thank you!

TK Clemons
08.26.24 3:49 pm

This is a keeper! Delicious, filling, and healthy meal that is quick and easy. I used garbanzo beans because that’s what I had on hand and it added a nice texture that I think I’ll use when making again. I added an extra tablespoon of red wine vinegar for a little pop of acidity and and additional ounce of feta (just personal preference). Thank you for sharing this lovely recipe!

Jennifer
10.25.23 1:15 pm

This was delicious, thank you!

Lona
07.12.23 7:57 pm

This was SO good! I added egg noodles, because I wanted a pasta and it’s all I had 😅. And I also added sun dried tomatoes. 🤌 I added more vinegar and lemon juice than the recipe called for because I like things more acidic. DE-LICIOUS! It was filling, light, and refreshing. Will be making it again!

Chris
05.18.23 12:46 pm

LOVE!!! This is my go to lunch now. I use the recipe as a base and then add sundried tomatoes, roasted red peppers, garbanzo beans (cannellini beans are too soft for my liking), and Kalamata olives. Wonderful recipe.

Jenna
05.05.23 5:48 pm

Really fresh and delicious. And easy!

Meghan
04.17.23 12:49 pm

Such a great meal prep. I made a couple of substitutions based on what I had on hand: canned chickpeas instead of beans, bell pepper instead of cucumber. Totally delicious!

Cathy
01.17.23 11:00 pm

Made this tonight with the following substitutions: drained, canned tomatoes instead of fresh, dried parsley instead of fresh (added to vinaigrette), 2-5 oz cans tuna instead of 15 oz can. Turned out very yummy and fresh for mid winter treat.

lisa
11.16.22 5:00 pm

DELICIOUS!!!

Jodi
11.11.22 9:17 am

Nomnomnomnomnomnom – this is SO DANG GOOD!

This is absolutely going on rotation in our house.
I made the vinaigrette the day before and let it sit in the fridge overnight, stirring it occasionally the next day. IDK if that made a big difference. I know sometimes that lets the flavors come together and, as Emeril says, “get happy.”

Just yes. Yes yes yes!
Inexpensive, easy, soooo tasty.
THIS.