Make pantry staples into a protein-packed Mediterranean tuna salad in just 10 minutes! This healthy recipe features crisp vegetables, briny capers, and salty feta for the perfect easy dinner or lunch idea.
As a busy parent and home cook, I’m always searching for recipes that require minimal effort but deliver maximum flavor. This Mediterranean tuna salad has the best of both worlds: it’s a 10-minute meal with the vibrant, satisfying flavors that make you feel like you’re dining al fresco in the Mediterranean!
I love how the crisp cucumbers, briny capers, and tangy Dijon mustard transform basic canned tuna into a nourishing and fresh spin on the traditional mayo-based version. Alex and I have been making variations of this recipe for years, and it’s become our go-to solution for those days when we need healthy lunch ideas. It’s also a great easy dinner idea, served over fresh greens with pita bread and olives on the patio!
5 star reader review
“I was really hesitant to try this recipe, as I have always eaten my tuna fish in a more “traditional” way with mayo, but I’m so glad I took the chance. This was delicious! What a unique way to experience tuna fish. Thank you for this new way to enjoy lunch!” -Andee
Tips for the perfect Mediterranean tuna salad
This Mediterranean tuna salad combines quick and easy canned tuna with Mediterranean flavors: cool cucumber, briny caper, salty feta and tangy Dijon mustard. After making this recipe dozens of times for friends and family, I’ve learned a few tricks that make all the difference:
- Choose the right tuna: Water-packed tuna works best for this recipe as it allows the Mediterranean flavors to shine. Look for sustainable options with an MSC certification on the label.
- Don’t skip the shallot: Shallots provide a milder, more complex flavor than regular onions. If you don’t have shallots, red onion will work, but use slightly less.
- Drain capers well: Drain the capers thoroughly before adding them to prevent the salad from becoming too watery.
- Use English cucumber: English cucumbers are my favorite because they have thinner skin, fewer seeds, and aren’t as watery as regular cucumbers. If you’re using a regular cucumber, take the extra step to peel it and scoop out the seeds.
- Consider adding herbs: Fresh herbs like dill, parsley, or basil make nice additions if you have them on hand.
Delicious flavor variations
I love experimenting with different flavor profiles, and this base recipe is incredibly adaptable:
- Greek-inspired: Add chopped Kalamata olives, more feta cheese, and a sprinkle of dried oregano for a distinctly Greek flavor profile.
- Italian twist: Incorporate chopped sun-dried tomatoes, fresh basil, and swap the feta for small mozzarella pearls.
- Spicy spin: Add a minced jalapeño, chili crisp, or a pinch of red pepper flakes.
- More filling: Fold in cooked quinoa or chickpeas to create a heartier meal with extra protein and fiber.
- Vegan: Replace the tuna with a 15-ounce can mashed chickpeas and omit the feta (or use a plant-based feta alternative).
Creative ways to serve Mediterranean tuna salad
This Mediterranean tuna salad is great because it’s quick, healthy, and versatile! You can serve it as a sandwich or in a bowl, with crackers, or as a gluten-free main dish. It works as a quick lunch or a quick dinner! Here are some ideas for ways to serve it:
- Over fresh greens: I pile it over mixed greens or arugula for a satisfying Mediterranean salad. Add some sliced tomatoes and hard boiled eggs for a heartier meal
- Stuffed in avocado halves: Cut avocados in half, remove the pit, and fill with the tuna salad for a healthy lunch.
- In sandwiches: Serve on focaccia, pita bread, or flatbread for an authentic Mediterranean feel. I sometimes add a handful of fresh spinach or arugula. Use a slotted spoon when serving to remove extra moisture.
- Lettuce wraps: For a low-carb option, wrap the salad in butter lettuce leaves.
- With crackers and crudités: It even works in an appetizer spread! I serve it with nut crackers, pita chips, and fresh vegetables for dipping.
- Grain bowl base: Serve over quinoa, farro, or couscous for a more substantial meal. This transforms it into one of my favorite high protein lunch ideas.
Storage and make ahead tips
This tuna salad recipe stores up to 3 days refrigerated. It can become slightly watery over time from the cucumber releasing water, so drain as necessary. If making ahead, you may want to store the fresh vegetables separately and stir together before serving.
Dietary notes
This Mediterranean tuna salad is gluten-free, dairy-free, and pescatarian; it also is a Mediterranean diet recipe.
Frequently asked questions
Absolutely! Cooked and cooled fresh tuna makes an excellent substitute. Simply flake the cooked tuna and proceed with the recipe as written.
Yes! This Mediterranean tuna salad is perfect for meal prep. Make a batch at the beginning of the week and enjoy it in different ways for several days.
Chopped green olives or chopped pickles can provide a similar briny flavor if you don’t have capers on hand.
For a more substantial meal, serve the tuna salad over cooked grains like quinoa or farro, or add a side of roasted sweet potatoes.
Mediterranean Tuna Salad
Make pantry staples into a protein-packed Mediterranean tuna salad in just 10 minutes! This healthy recipe features crisp vegetables, briny capers, and salty feta for the perfect easy dinner or lunch idea.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Total Time: 10 minutes
- Yield: 2 large, or 4 sandwiches
- Category: Lunch
- Method: No Cook
- Cuisine: Seafood
- Diet: Gluten Free
Ingredients
- 1 red bell pepper, finely diced
- 1 small shallot, minced
- 1 cup chopped English cucumber (or standard cucumber, peeled)
- 2 5-ounce cans white meat tuna
- 3 tablespoons capers, drained
- 2 tablespoon white wine vinegar
- 1 tablespoon olive oil
- 1 tablespoon Dijon mustard
- ¼ teaspoon kosher salt
- 2 tablespoons feta cheese crumbles (optional)
Instructions
- Prep the red pepper, shallot and English cucumber as noted above.
- Drain the tuna and place it in a medium bowl: mash it lightly with a fork. Add the chopped vegetables, capers, white wine vinegar, olive oil, Dijon mustard, feta (if using) and kosher salt and stir to combine. Taste and add more salt if desired. Stores up to 3 days refrigerated.
Notes
Notes: If serving as a sandwich, use a slotted spoon when serving to remove extra moisture.
More tuna recipes to try
If you love this Mediterranean approach to tuna, you’ll definitely want to try these other tuna recipes:
- Avocado Tuna Salad – Another healthy twist on classic tuna salad
- Easy Tuna Wrap – Great for lunches!
- Crispy Tuna Cakes – Transform canned tuna into crispy cakes
- Tuna Tartare – For when you want to get fancy with fresh tuna
