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High Protein Mediterranean Tuna Salad

High Protein Mediterranean Tuna Salad - recipe card
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This High Protein Mediterranean Tuna Salad combines flaky tuna, creamy Greek yogurt, briny Kalamata olives, crisp cucumbers, and juicy cherry tomatoes for a refreshing yet hearty meal. The tangy lemon-herb dressing and crunchy red onion elevate every bite, making it perfect for a quick lunch or light dinner that’s packed with protein and Mediterranean flavors.

Ingredients

Scale
  • 3 (5 oz / 142 g each) cans solid white albacore tuna in water, drained and flaked
  • 1/2 cup full-fat Greek yogurt
  • 1/4 cup mayonnaise (full-fat, such as Duke’s or Hellmann’s)
  • 1 tbsp fresh lemon juice (about 1/2 lemon)
  • 1 tsp Dijon mustard
  • 1/2 tsp fine sea salt
  • 1/4 tsp freshly ground black pepper
  • 1/2 cup celery, finely diced (about 1 stalk)
  • 1/4 cup red onion, finely diced
  • 1/4 cup Kalamata olives, pitted and chopped
  • 1/4 cup fresh parsley, finely chopped (optional but recommended)
  • 1 cup cherry tomatoes, halved
  • 1/2 cup cucumber, seeded and diced (about ½ medium cucumber)
  • 4 cups baby spinach or mixed greens (for serving, optional)
  • 4 whole wheat pita breads or 4 slices of whole grain bread (for serving, optional)

Instructions

  1. Drain the canned tuna thoroughly. Place it in a large mixing bowl and use a fork to flake it into small, even pieces. Set aside.
  2. In a small bowl, whisk together the Greek yogurt, mayonnaise, lemon juice, Dijon mustard, salt, and pepper until smooth and creamy. The dressing should be thick but pourable; adjust salt to taste.
  3. Pour the dressing over the flaked tuna. Use a spatula or fork to gently fold the dressing into the tuna until every piece is coated. Avoid overmixing, as you want to keep some texture.
  4. Add the diced celery, red onion, chopped olives, and parsley (if using) to the tuna mixture. Fold gently just until combined. The vegetables add crunch and briny flavor.
  5. Gently fold in the halved cherry tomatoes and cucumber. Folding rather than stirring prevents the tomatoes from breaking down. Taste and adjust seasoning with more salt or pepper if needed.
  6. Cover the bowl with plastic wrap or a lid and refrigerate for at least 15 minutes to allow flavors to meld. This also helps the salad chill properly for serving.
  7. While the salad chills, prepare your serving plates: arrange a generous bed of spinach or mixed greens on each of 4 plates, or lightly toast the pita bread.
  8. Spoon one-quarter of the tuna salad (about 1 cup) over each bed of greens, or serve it inside pita pockets or on toasted bread.
  9. Garnish with extra parsley, a sprinkle of black pepper, or a few olives if desired. Serve immediately.

Notes

Storage: Store in an airtight container in the refrigerator for up to 3 days. The salad is best when consumed within 2 days to maintain freshness. Freezing: Not recommended, as the texture of the vegetables and yogurt will suffer upon thawing. Reheating: Serve chilled or at room temperature. If you want to warm it slightly, only for 20-30 seconds in the microwave (but this is not recommended). For meal prep, portion into individual containers with a side of greens and leave the dressing off until serving.

Nutrition

Keywords: high protein tuna salad, Mediterranean tuna salad, no-cook lunch, Greek yogurt tuna salad, healthy tuna salad, quick high protein meal, Mediterranean diet recipe, canned tuna recipe, meal prep lunch, low carb salad, gluten free salad

Find it online: https://thehighproteinrecipes.com/high-protein-mediterranean-tuna-salad-recipe/