This Mediterranean tuna salad is a quick and easy, no-mayo tuna salad made with canned tuna, crisp vegetables, olives, capers, fresh herbs, feta cheese, and a simple lemon olive oil dressing.
Unlike classic tuna salad, which uses mayonnaise, this Mediterranean tuna salad gets its flavour from fresh ingredients and heart-healthy olive oil-lemon dressing. It's ready in just 15 minutes, making it perfect for a quick lunch, easy dinner, or meal prep.
I've made this Mediterranean tuna salad many times for quick lunches and busy weeknight dinners. It's one of those easy meals I turn to when I want something fresh, filling, and quick to put together.
After testing different combinations of vegetables, herbs, and canned tuna, I created this recipe with tuna chunks packed in olive oil, fresh herbs, and a simple lemon olive oil dressing for the best flavour and texture.
I like to serve it in fresh lettuce cups for a low-carb tuna salad for a light dinner recipe. Love Mediterranean salads? Try my Mediterranean Kale Chickpea Salad, Greek Yogurt Cucumber Salad, or Mediterranean Cucumber Tomato Salad.
What makes this tuna salad Mediterranean?
Unlike classic tuna salad, which is made with mayonnaise, Mediterranean tuna salad uses a light lemon olive oil dressing. Ingredients like olives, capers, fresh herbs, feta cheese, and fresh vegetables add Mediterranean flavors to the salad.
Why you'll love this recipe
- Fresh Mediterranean flavours in every bite: Crisp vegetables, briny olives and capers, creamy feta, and plenty of fresh herbs make this canned tuna salad amazing.
- No mayonnaise, just a light lemon olive oil dressing: I like the simple homemade dressing with lemon, garlic, oregano, and dijon mustard, which keeps the salad fresh, zesty, and tastes delicious.
- Ready in just 15 minutes: This high-protein Mediterranean tuna salad comes together quickly, making it perfect for busy lunches, easy dinners, or meal prep.
- Easy to customise: Add chickpeas, avocado, or extra vegetables to make it your own.
- Make ahead: For the freshest texture, store the dressing separately and toss everything together just before serving the tuna salad.
Ingredient Notes
I love keeping the ingredients for this high-protein salad on hand because it comes together in minutes and works well for meal prep.
Best Tuna to use
- Tuna packed in olive oil vs. water: I tested this recipe with both water-packed and olive oil-packed tuna. In my experience, canned tuna in olive oil stays more tender and adds richer flavour, while water-packed tuna makes a lighter salad. Both options work well, so use whichever you prefer.
- Solid, chunk, or flaked tuna: For this recipe, I used canned tuna chunks packed in olive oil because it stays firm and add extra flavour to the salad. For the best texture, use chunk or solid tuna. Flaked tuna breaks apart easily when mixed with the dressing and vegetables.
See the recipe card at the end of the post for full ingredients, quantities, and a printable version.
- Fresh vegetables: Red onion, red bell pepper, English cucumber, and cherry tomatoes add colour, freshness, and crunch. Cut them into similar-sized pieces for the best texture and a more balanced bite.
- Olives: Olives add the signature Mediterranean taste with their rich, briny flavour. Kalamata olives are classic, but any good-quality black or green olives work well.
- Capers: Capers bring a bright, tangy kick and a touch of saltiness to the salad. Their flavour pairs perfectly with tuna and fresh vegetables. To substitute, add extra olives or finely chopped pickles.
- Fresh herbs: Fresh dill and parsley add fresh flavour that lifts the whole salad. I tried making this salad with dried herbs, but fresh dill and parsley make a noticeable difference and give the salad its fresh Mediterranean flavour.
- Feta cheese: Feta adds a creamy, salty finish that pairs beautifully with the tuna and crisp vegetables. You can substitute it with goat cheese, ricotta salata, or omit it to make it dairy-free.
- Lemon olive oil dressing: This simple dressing ties everything together with fresh, zesty flavour. You can substitute lemon with red wine vinegar or white wine vinegar.
Substitute & Variations
- Don't have cherry tomatoes? You can use grape tomatoes for similar sweetness and texture, or Roma tomatoes and regular tomatoes (both chopped and deseeded).
- Make tuna and chickpea salad: Add 1 cup cooked chickpeas for extra protein and fibre.
- Add diced avocado just before serving, for a creamy Mediterranean tuna salad.
- For a spicier salad, increase the red pepper flakes or add a spoonful of harissa paste.
How to make this Mediterranean Tuna Salad
Step 1: Add extra virgin olive oil, lemon juice, garlic, Dijon mustard, oregano, red pepper flakes, black pepper, and salt to a jar. Close the lid tightly and shake well until the dressing is smooth and well combined. Set this lemon olive oil dressing aside.
Step 2: In a large bowl, add onion, red bell pepper, cucumber, cherry tomatoes, olives, capers, dill, parsley, tuna, and feta cheese. This mix gives the salad its fresh Mediterranean crunch and flavour.
Step 3: Shake the dressing once more and pour it over the salad. This mixes any settled spices or oil at the bottom.
Step 4: Toss gently so everything is evenly coated. Taste and adjust seasoning if needed.
Step 5: Serve immediately, or chill for 15-20 minutes so the flavours blend beautifully. I recommend chilling it for a little while because the dressing soaks into the veggies and makes everything taste even fresher and more flavourful.
This Mediterranean tuna salad is a nutritious, high-protein, low-carb meal made with canned tuna, fresh vegetables, olive oil, and herbs. It's rich in heart-healthy fats, vitamin B12, selenium, and vitamin C.
Since olives, capers, feta, and canned tuna naturally contain sodium, use less added salt and choose low-sodium ingredients when possible.
Tips to make the Best Mediterranean Tuna Salad
- Drain only the excess oil: If you're using tuna packed in olive oil, drain off the extra oil, but don't press the tuna dry. A little oil adds flavour and helps the tuna stay moist.
- Add salt carefully: Tuna, olives, capers, and feta already add plenty of saltiness. Start with less salt than you think you need, then taste and adjust after tossing the salad.
- Meal prep tip: When I make this salad ahead for lunch, I always store the dressing separately and toss everything together just before serving. This keeps the vegetables crisp and prevents the salad from becoming watery.
Recipe FAQs
Yes, you can use cooked fresh tuna or leftover grilled tuna. Just flake it well before mixing in the salad.
I love serving it in fresh lettuce cups for a light and crunchy bite, but you can also enjoy it with bread, crackers, wraps, or stuffed in pita or sandwiches.
Chopped green olives or a little extra lemon juice work well if you do not have capers.
Absolutely. Chickpeas and white beans add extra protein, fiber, and texture.
Store leftover Mediterranean tuna salad in an airtight container in the refrigerator for up to 24 hours. Since it contains tuna, fresh vegetables, and herbs, it tastes best when enjoyed the same day or within 24 hours for the best flavour and texture.
I don't recommend freezing this salad, as the vegetables become watery and lose their crisp texture after thawing.
Recipe Card
Mediterranean Tuna Salad
Equipment
- 1 Mixing bowl
- 1 mason jar
Ingredients
For the salad
- 1 can 180 g tuna, drained (about 130 g after draining)
- ¼ cup finely chopped onion,
- ¼ cup red bell pepper, chopped
- ¼ cup English cucumber, chopped
- ¼ cup cherry tomatoes, halved
- ¼ cup sliced olives
- 1 tablespoon capers, drained
- 2 tablespoon fresh dill, chopped
- 2 tablespoon fresh parsley, chopped
- 2 tablespoon feta cheese, crumbled
For the lemon olive oil dressing
- 3 tablespoon olive oil
- 2 tablespoon lemon juice
- 2 garlic cloves, minced or finely chopped
- 1 teaspoon dijon mustard
- ½ teaspoon dried oregano
- ½ teaspoon red pepper flakes, adjust to taste
- ¼ teaspoon black pepper, adjust to taste
- ⅛ teaspoon salt, adjust to taste
Instructions
- Make the lemon olive-oil dressing: In a mason jar, add olive oil, lemon juice, garlic, Dijon mustard, oregano, red pepper flakes, black pepper, and salt. Close the lid tightly and shake well until the dressing is smooth and well combined. Set this lemon olive oil dressing aside.
- Prep the vegetables and herbs: In a large bowl, add onion, red bell pepper, cucumber, cherry tomatoes, olives, capers, dill, parsley, tuna, and feta cheese. This mix gives the salad its fresh Mediterranean crunch and flavour.
- Add the dressing: Shake the dressing once more and pour it over the salad. This mixes any settled spices or oil at the bottom.
- Toss and adjust the seasoning: Toss gently so everything is evenly coated. Taste and adjust seasoning if needed.
- Serve immediately, or chill for 15-20 minutes to allow the flavours to blend.
Notes
- Use good-quality tuna: Tuna packed in olive oil usually has better flavour and texture than tuna packed in water.
- If using tuna in olive oil, drain only the excess oil to keep the tuna moist and flavourful.
- Add salt carefully, as the tuna, olives, capers, and feta are already salty.
- For meal prep, store the dressing separately and toss just before serving to keep the salad fresh and crisp.
- Chop the vegetables evenly: Cut the vegetables into similar-sized pieces so you get a little of everything in each bite.
- Shake the dressing again before pouring, as the oil and lemon juice separate as they sit.
- After tossing, let the salad rest for 10-15 minutes so the flavours can blend.
- Serve chilled: This salad tastes best cold, especially on warm days.
- Store leftovers in an airtight container in the refrigerator for up to 24 hours. For the best flavour and texture, enjoy the salad the same day. Freezing is not recommended.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
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