If you're looking for a salad that fills you up, this Mediterranean Chickpea and Tuna Salad is exactly that. It's packed with protein and fiber with a punchy lemony dressing that brings everything together. The best part? Zero cooking. Just open some cans, chop a few veggies, shake up the dressing and you're done!
Quick Summary: Mediterranean Chickpea and Tuna Salad
- Prep Time: 30 minutes
- Serves: 8 based on 1-¼ cup servings
- Calories: 367
- Dietary Info: High protein, high fiber, gluten free
- Cook Method: No-cook
- Difficulty: Easy
- Main ingredients: Chickpeas, tuna, artichoke hearts, olives
- Flavour Profile: Bright, briny, herby, and bold
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If you love meal prep salads check out these recipes for my Roasted Vegetable and Chickpea Salad, Tex-Mex Black Bean Salad and Italian Cauliflower Salad.
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Why You Will Love This Recipe
It's Easy to Make: Everything comes together in a large bowl with no cooking and very little clean up. If you can open a can and chop a vegetable you've got this.
Versatile: Serve it over greens, stuff it into a wrap, pile it on top of crusty bread, or eat it straight from the bowl. Switch up the veggies, use salmon instead of tuna or make it vegetarian by removing the fish altogether. Or try this Vegetarian Greek Chickpea Salad instead.
Perfect for Meal Prep: This salad actually improves as it sits making it perfect for make-ahead meals.
Nutritious and Balanced: Between the chickpeas, tuna, artichoke hearts and feta, you've got a solid hit of protein and fiber in every serving. It's filling without feeling heavy, and it pairs well with lighter sides like a bowl of Roasted Tomato Soup.
🥘Ingredients & Substitutions
Tuna: Solid tuna works best for texture, but you can use chunk or flaked as well. I used light tuna because that's what I had on hand but white is even better! Canned salmon is also a great alternative if you want to mix things up. If you love tuna take a look at my popular Tomato Tuna Melts for more lunch ideas using this pantry staple.
Chickpeas: White beans or cannellini beans work beautifully in place of chickpeas if that's what you have on hand. For another great use of white beans, check out this White Bean, Arugula and Roasted Pepper Salad.
Artichoke hearts: These add a lovely briny, meaty bite but you can skip them or replace with palm hearts. Quartered make less work but whole hearts can be cut into quarters if that's what's available. Want to learn more about artichokes? Check out my Artichoke Guide & Marinade.
Arugula: Spinach or mixed greens are easy stand-ins. I used arugula for it's small leaves and peppery bite.
Feta: Goat cheese or a cubed sharp cheese such as Manchego both work nicely here. For a dairy-free version, simply leave it out. The olives and capers carry plenty of salty flavour.
Fresh herbs: Parsley and dill are what I had on hand and are a classic Mediterranean combo, but fresh basil or mint would be equally at home in this salad. Any of the above mentioned herbs would also work well on their own if you don't have a variety.
For a complete list of ingredients see the recipe card below.
Variations
Make it vegan by omitting the tuna and feta cheese or replacing the feta with a vegan cheese.
Swap the veggies - There are many vegetables that would work well such as tomatoes, cucumber, roasted peppers or shredded carrots.
Make it a grain salad by tossing in a cup of cooked farro, or quinoa to bulk it up and make it even more filling. Or replace the chickpeas entirely with your favourite cooked grain.
Add some heat by mixing a pinch of red pepper flakes or a drizzle of harissa into the dressing for a spicy kick. Even better, chop up some spicy Italian peppers to toss into the mix.
🔪How to Make Chickpea and Tuna Salad
For detailed instructions see the recipe card below.
Expert Tips
Dry your chickpeas - Excess moisture from rinsed chickpeas will water down your dressing and leave you with a soupy salad. A few minutes on paper towel makes a real difference.
Let it marinate - If you have time, let the dressed salad sit for 15 to 20 minutes before serving. The chickpeas and tuna absorb the dressing beautifully.
Use quality tuna. Since tuna is a star ingredient here, it's worth using a quality variety packed in water or good olive oil. It makes a noticeable difference in the final texture. Solid tuna is best for texture but any kind will work.
Serving Suggestions
This salad is substantial enough to stand on its own as a main course, but it also pairs well with a variety of sides:
- Serve it over a bed of extra arugula or mixed greens for a more formal presentation.
- Pile it into a toasted pita or a wrap for an easy lunch on the go.
- Spoon it over sliced baguette or crackers for an easy, crowd-pleasing appetizer.
- Pair it alongside BBQ Chicken Thighs for a protein-packed meal.
- Serve with a side of Creamy Broccoli Soup and crusty bread to stretch the portions out further.
Recipe FAQs
Stored in an airtight container, Mediterranean chickpea tuna salad keeps well for up to five days. The flavours actually improve after the first day as the dressing soaks into the chickpeas.
Yes, all of the ingredients are naturally gluten-free. Just double-check your Dijon mustard label to be sure.
Yes, chickpea tuna salad is one of the best salads to make ahead. Just hold the arugula and fold it in fresh before serving so it doesn't wilt.
Yes! Cook them until just tender, you want them to hold their shape in the salad.
Cucumber, cherry tomatoes, roasted red peppers, and sliced radishes all work well here.
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Mediterranean Chickpea & Tuna Salad
Ingredients
Dressing
- ½ cup olive oil
- 3 tablespoons red wine vinegar
- 2 tablespoons lemon juice, about ½ a lemon
- 1 clove garlic, finely minced
- 1 teaspoon Dijon mustard
- 1 teaspoon salt
- ½ teaspoon granulated sugar
- ¼ teaspoon black pepper
Salad
- 2 540 ml/19 oz cans chickpeas, drained and rinsed
- 3 80 g/2.5 oz cans Rio brand solid light tuna, drained
- 1 398 ml/14 oz can artichoke hearts quartered, drained, rinsed
- 1 medium red bell pepper, diced
- 1 large celery stalk, diced
- ¼ cup diced red onion, about ¼ medium onion
- ¼ cup pimento stuffed olives
- 2 cups baby arugula, or 2 big handfuls
- 2 tablespoons capers, drained and rinsed
- 2 tablespoons chopped fresh parsley
- 2 tablespoons chopped fresh dill
- ¾ cup crumbled feta cheese, 100 g/3.5 oz
Instructions
Dressing
- In a medium bowl, whisk together all of the dressing ingredients or mix in a jar and give it a good shake. ½ cup olive oil, 2 tablespoons lemon juice, 1 clove garlic, 1 teaspoon Dijon mustard, 1 teaspoon salt, ½ teaspoon granulated sugar, ¼ teaspoon black pepper
- To a large bowl add all of the salad ingredients. Pour dressing over salad and toss well to coat everything. Taste and add more salt or lemon if needed. 2 540 ml/19 oz cans chickpeas, 3 80 g/2.5 oz cans Rio brand solid light tuna, 1 398 ml/14 oz can artichoke hearts quartered, 1 medium red bell pepper, 1 large celery stalk, ¼ cup diced red onion, ¼ cup pimento stuffed olives 2 cups baby arugula, 2 tablespoons capers, 2 tablespoons chopped fresh parsley, 2 tablespoons chopped fresh dill, ¾ cup crumbled feta cheese,
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Andrea says
Your new go-to summer salad!