Easy Healthy Mediterranean Tuna Salad (Dairy Free)

Lunch for me is one of the hardest meals.  You just don’t want to put the effort in that you do at dinner.  It is also a time of day when you don’t want to over indulge and then have to return to work.  I often turn to a healthy tuna salad recipe when I need something that is a good source of protein, with minimal effort.  This Easy Healthy Mediterranean Tuna Salad (Dairy Free) has tons of protein and fiber in a perfectly easy lunch size portion. 

 

It’s a great base that relies on pantry ingredients.  However, I’ll provide you tons of ways you can serve it that will make it new every time you make it!  You need a healthy meal fast?  All you need is a mixing bowl, a couple ingredients, and about 5 minutes!

Easy Healthy Mediterranean Tuna Salad (Dairy Free)-Additions

The base of this recipe is simple.  Tuna, chickpeas, olives, lemon pepper seasoning, salt, white wine vinegar and extra virgin olive oil.  If you want to add in other flavor profiles or veggies, I have you covered.  This is a great way to use up veggies and herbs!

You may add:

• Fresh herbs (such as fresh parsley or fresh dill)
• Bell Peppers
• hearts of palm
• green onions
• red onion
• dill pickles
• Change up the olives (Kalamata olives are a great substitute or addition) 
• red pepper flakes
• Garlic Powder
• fresh lemon juice

This recipe just becomes better when you add in extra vegetables.

I like to use white wine vinegar for this recipe, but you could sub in red wine vinegar.  Just don’t use something like apple cider vinegar or white vinegar.  It would be too acidic for this. 

What kind of tuna is best for tuna salad?

I like to go with Tuna that is wild caught and sustainably sourced.  Tuna can also be high in mercury so going with brands that test for this is essential to me.  I stick with a brand like Wild Planet or Safe Catch.  Since I’m adding my own extra virgin olive oil, I’ll go for water packed tuna versus oil packed.

Everyone seems to have their tuna preferences so use what you enjoy most.  Good tuna salad starts with good tuna!  

How to Serve Tuna Salad

​Of course a lot of tuna salad is served on slices of bread, but this one is a bit different, because unlike mayo tuna salad there is nothing really holding things together.  I like to serve this on a bed of lettuce or with crackers.  I really enjoy Simple Mills Almond Flour Crackers or the Crunchmaster seed crackers.  They are just my favorite at the moment.  

I’ll essentially use the crackers to scoop and eat the tuna salad.  You can get creative.  I’ve heard of a lot of people enjoying tuna in wraps or things like Nori sheets.  Cucumber slices are also a great low carb option for this light lunch!  They also provide that crunch factor! 

How to store Left Over Easy Healthy Mediterranean Tuna Salad (Dairy Free)

This tuna salad recipe is great for meal prep.  You can store it in the fridge in an airtight container for 3-4 days.  I wouldn’t keep it after that.  Tuna doesn’t keep for a long time, but a few days of lunch can easily be done ahead of time.

Healthy Tuna Salad- The Perfect Lunch

You have the protein, fiber from the chickpeas and healthy fats.  This is the kind of healthy lunch that leaves you satisfied, but not weighed down.  Meals made with pantry staples are perfect because you don’t need to have a ton of groceries in the house to make it happen.  It’s easy to make healthy choices when they are easily within reach!

Tuna and chickpeas have a long shelf life so you can keep things on hand for this recipe for quite a while!

This recipe is even lighter than traditional tuna salad because you don’t need the mayo!  The tangy vinegar, brine-y olives and chickpeas just take things next level.  I truly have traded this one for classic tuna salad.

So make a big batch for the family and let me know how you like it!  I would love it if you left a star rating and review if you make this one! 

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