Today, I present to you my favorite healthy lunch currently – this chopped Mediterranean tuna salad no mayo or yogurt, made with canned tuna, lots of greens, croutons, fresh herbs and a super simple dressing. Rich in protein, fiber, minerals and vitamins, as well as antioxidants, this super healthy tuna salad recipe also comes with a ton of flavor.
Mediterranean Tuna Salad
I got the inspo for this tuna salad from a quick stop for lunch in Greece two years ago. To be honest, I doubted the quality of the restaurant we stopped at, and I thought I was going to regret it later. But I was wrong. That lunch was just perfect. It was light, filling and super flavorful. So much so that it stayed on my mind for all those years (I mean two). It’s pretty sad how often I’ve thought about that salad.
And after buying six cans of tuna recently and using them in different favorite recipes, I decided to take my chances and make something similar to that Greek restaurant salad. And it was a great decision, since I’ve been making this A LOT for lunch lately and I’m feeling great.
The thing that makes this healthy Mediterranean tuna salad amazing is the combination of fresh herbs, croutons, capers, scallions and garlic. Add some leafy greens and canned tuna to that – you just can’t go wrong. No need for heavy dressings, there’s so much flavor and texture here – you will not miss mayo or yogurt. We’ll keep it light and simple with olive oil, lemon juice as well as salt and black pepper.
How To Make Chopped Mediterranean Tuna Salad
Once you’ve washed and chopped all of the produce, add everything to a bowl.
Season with lemon juice, olive oil, salt and black pepper.
That’s how easy it is to make a chopped salad with tuna and fresh veggies! And it’s SO good.
Croutons – To Make Or Not To Make
Now I decided to toast bread and make croutons on my own. I simply chopped the bread and then toasted it in a pan with olive oil and minced garlic for 7-8 minutes, stirring occasionally.
You can also make them in the oven, baking 5-7 minutes at 350F/180C, you will need to flip once. Let cool for a few minutes and they’ll crisp up.
Another option is to use your favorite store-bought croutons (I have nothing to recommend here, as I always try to use up old bread).
Other than that, if you’re doing a low-carb diet, you can even omit the croutons. The pumpkin seeds add enough crunch on their own and they’re packed with minerals and protein.
I hope you enjoy this easy chopped Mediterranean tuna salad full of greens, herbs and flavor!
And if you want, also check out my chickpea tuna salad, my 5-minute tuna spread salad or just go and check out these healthier canned tuna recipes.
Mediterranean Tuna Salad (15 Mins)
Rich in protein and fiber, this chopped Mediterranean tuna salad without mayo or yogurt is the perfect quick, healthy lunch. Made with canned tuna, lots of greens, croutons and fresh herbs, this 15-minute meal comes with a ton of flavor and is rich in minerals and vitamins.
Ingredients
- 4 cups lettuce, chopped
- 1/2 cup radishes, chopped
- 1 sweet green pepper, chopped
- 8oz/220g canned tuna, in oil, drained
- 2 cups arugula, chopped
- handful of basil leaves, finely chopped
- handful parsley, finely chopped
- 1 garlic clove, minced
- 1 scallion, finely chopped
- 2 tbsp pumpkin seeds
- 1 1/2 tbsp capers
- 1 tbsp olive oil
- a squeeze of lemon
- Salt, pepper, lemon juice to taste
Additionally
- 1 slice of bread
- 1 garlic clove
- 1 tbsp olive oil
Instructions
- Wash and chop the lettuce, radish, sweet pepper, finely chop the scallion, arugula, basil and parsley. Peel and mince the garlic.
- Chop a slice of bread in small cubes and toss in a pan at medium heat with olive oil and some garlic. Do this for 7-8 minutes, stirring until toasted. (or use store-bought croutons)
- Add all ingredients to a bowl and mix with salt, pepper, lemon juice and olive oil to taste.
- Enjoy!
Notes
*or 1 slice of chopped bread toasted with olive oil and minced garlic
Nutrition Information
Yield 2 Serving Size 1Amount Per Serving Calories 407Total Fat 21gSaturated Fat 3gUnsaturated Fat 18gSodium 457mgCarbohydrates 49gFiber 20gSugar 15gProtein 18g