Introduction
Quick Mediterranean Tuna Salad with No Mayo is a light, healthy, and refreshing meal that’s perfect for those looking for a flavorful, no-fuss dish. This salad is packed with protein from tuna, fiber from vegetables, and vibrant Mediterranean flavors that make it both satisfying and nourishing. The combination of fresh ingredients like cucumbers, cherry tomatoes, olives, and red onions creates a crisp, colorful base that’s perfect for any meal.
Instead of traditional mayo, this salad uses olive oil and lemon juice, which adds a fresh, tangy dressing that enhances the natural flavors of the tuna and vegetables. It’s a healthier alternative that still delivers a burst of flavor without the heaviness. Whether you’re in need of a quick lunch, a light dinner, or a meal prep option for the week, this Mediterranean tuna salad checks all the boxes.
Perfect for those on the go, this Quick Mediterranean Tuna Salad with No Mayo is a quick and easy way to enjoy a nutritious meal that’s bursting with Mediterranean goodness. It’s light yet filling, and the fresh ingredients make it the ideal dish for warm weather or anytime you want a satisfying, balanced meal without the hassle.
Perfect for:
- A quick and easy lunch or dinner
- Meal prep for the week
- Healthy, light, and refreshing meals
- Gluten-free, dairy-free, and low-carb diets
Why You’ll Love This Recipe
Here’s why Quick Mediterranean Tuna Salad with No Mayo will become your new go-to meal:
- No Mayo, No Problem: Instead of mayo, we use olive oil and lemon to create a fresh and light dressing.
- Super Quick: This salad takes just 10 minutes to put together.
- High in Protein: Tuna is a great source of lean protein, perfect for a filling meal.
- Customizable: Add or remove ingredients based on your preferences, and it still tastes amazing!
Preparation and Cooking Time
- Total Time: 10 minutes
- Preparation Time: 10 minutes
- Cooking Time: None!
- Servings: 4 servings
- Calories per serving: Approximately 300-350 calories
- Key Nutrients: Protein, healthy fats, fiber, vitamin C
Ingredients
For the Salad:
- 2 cans (5 oz each) tuna in water or olive oil, drained
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 red onion, thinly sliced
- 1/4 cup Kalamata olives, pitted and sliced
- 1/4 cup feta cheese, crumbled (optional)
- 1/2 cup roasted red peppers, chopped
- 1/4 cup fresh parsley, chopped
For the Dressing:
- 3 tablespoons extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon dried oregano
- 1/2 teaspoon garlic powder
- Salt and pepper, to taste
Ingredient Highlights
- Tuna: A great source of lean protein and omega-3 fatty acids, which are good for heart health.
- Olives: These add a briny flavor that perfectly complements the freshness of the vegetables.
- Roasted Red Peppers: Sweet and smoky, they add a delicious layer of flavor to the salad.
- Feta: Optional but adds a nice tang and creaminess (can be omitted for a dairy-free version).
Step-by-Step Instructions
Make the Dressing:
- Whisk the Dressing: In a small bowl, whisk together the olive oil, lemon juice, oregano, garlic powder, salt, and pepper until well combined. Set aside.
Prepare the Salad:
- Combine the Salad Ingredients: In a large bowl, combine the drained tuna, cherry tomatoes, cucumber, red onion, olives, roasted red peppers, and parsley. Toss gently to combine.
- Add the Dressing: Pour the dressing over the salad and toss to coat all the ingredients evenly.
- Top with Feta: If using, sprinkle crumbled feta cheese over the salad and give it a final gentle toss.
Serve:
- Serve Immediately: Serve the salad on its own, over greens, or with a side of whole-grain crackers for added crunch. You can also store it in the fridge for later!
Storage:
- Store Leftovers: Any leftover salad can be stored in an airtight container in the fridge for up to 2 days. However, the salad is best eaten fresh. If making ahead, store the dressing separately and add just before serving to keep the salad crisp.
How to Serve
This Quick Mediterranean Tuna Salad with No Mayo is delicious on its own but can also be served in the following ways:
- Over greens: Serve it on top of a bed of mixed greens, arugula, or spinach for added freshness.
- With pita bread or crackers: For a more substantial meal, pair it with whole-grain pita or crackers for a crunchy contrast.
- Wrap it up: Use lettuce leaves or whole-wheat wraps to make a healthy Mediterranean tuna wrap.
Additional Tips
- Tuna Variations: Try using different types of tuna, such as albacore or yellowfin, or opt for tuna packed in olive oil for extra flavor.
- Veggie Add-ins: Add ingredients like bell peppers, capers, or zucchini for more crunch and flavor.
- For a Low-Carb Version: Serve the salad in a lettuce wrap or over a cauliflower rice base instead of bread or crackers.
- Make it Spicy: Add a pinch of red pepper flakes or a drizzle of hot sauce to give the salad an extra kick.
Recipe Variations
- Greek Yogurt Mediterranean Tuna Salad: Replace the mayo with Greek yogurt for a creamy and tangy twist. Combine canned tuna, Greek yogurt, diced cucumber, red onion, halved cherry tomatoes, Kalamata olives, feta cheese, olive oil, lemon juice, oregano, and salt for a refreshing Mediterranean flavor.
- Avocado Tuna Salad: For a creamy texture without mayo, mash avocado and mix it with canned tuna. Add diced cucumber, red onion, chopped parsley, a squeeze of lemon juice, olive oil, and salt and pepper to taste. The avocado gives the salad a rich and smooth consistency.
- Cilantro-Lime Tuna Salad: Swap lemon juice for lime juice and add fresh cilantro for a zesty twist. Combine canned tuna with lime juice, chopped cilantro, diced red bell pepper, cucumber, cherry tomatoes, red onion, and olive oil for a vibrant, citrusy salad.
- Mediterranean Tuna Salad with Hummus: Replace mayo with hummus to bring a savory, creamy element to the salad. Mix canned tuna with hummus, diced cucumber, Kalamata olives, cherry tomatoes, red onion, and fresh parsley for a Mediterranean-inspired, hearty salad.
- Tuna Salad with Roasted Red Pepper: Add roasted red peppers to the mix for a smoky, sweet flavor. Combine canned tuna with diced roasted red peppers, red onion, capers, cherry tomatoes, and olive oil for a deliciously unique salad.
- Tuna Salad with Pesto: Swap mayo for pesto to infuse the salad with the rich, herby flavors of basil and garlic. Toss canned tuna with pesto, halved cherry tomatoes, arugula, Kalamata olives, and toasted pine nuts for a vibrant and satisfying dish.
- Mediterranean Tuna Salad with Cucumber and Feta: Crumbled feta cheese adds a salty, creamy texture in place of mayo. Mix canned tuna with cucumber, crumbled feta, cherry tomatoes, red onion, fresh parsley, and olive oil for a Mediterranean-inspired salad.
- Spicy Mediterranean Tuna Salad: Add heat by incorporating fresh or pickled jalapeños. Combine canned tuna with diced red onion, cucumber, halved cherry tomatoes, sliced jalapeños, Kalamata olives, olive oil, and lemon juice for a spicy kick.
- Tuna Salad with Balsamic Vinaigrette: For a tangy, slightly sweet dressing, use balsamic vinaigrette instead of mayo. Combine canned tuna with balsamic vinegar, olive oil, diced red onion, cucumber, cherry tomatoes, and fresh basil for a fresh, flavorful salad.
- Tuna Salad with Spinach and Walnuts: Add fresh spinach for a nutrient-packed base and crunchy walnuts for texture. Mix canned tuna with fresh spinach, chopped walnuts, red onion, cherry tomatoes, cucumber, and olive oil for a healthy, satisfying salad.
Freezing and Storage
- Freezing: This salad is not suitable for freezing due to the freshness of the vegetables and the dressing.
- Storage: Store leftovers in an airtight container for up to 2 days in the fridge. The salad is best served fresh.
Special Equipment
- Can Opener: For opening the cans of tuna.
- Salad Bowl: A large bowl for mixing the ingredients together.
FAQ Section
- Can I use canned tuna in oil instead of water?
Yes, you can use tuna packed in olive oil for extra flavor. Just be mindful that it will add a little more fat to the salad. - Can I add other veggies to this salad?
Absolutely! Feel free to add bell peppers, cucumbers, or any other veggies you like. - How long will this salad last in the fridge?
The salad will stay fresh for up to 2 days when stored in an airtight container in the fridge. - Can I make this salad ahead of time?
Yes! If you want to make it ahead of time, store the dressing separately and toss it with the salad just before serving to keep everything fresh.
Conclusion
This Quick Mediterranean Tuna Salad with No Mayo is a light, refreshing, and nutritious meal that’s packed with Mediterranean-inspired flavors. The tangy dressing, combined with fresh veggies and protein-rich tuna, makes this salad not only healthy but incredibly satisfying. It’s perfect for those busy weekdays when you need something quick yet wholesome or for meal prepping ahead of time.
The beauty of this salad lies in its customization—feel free to swap out ingredients or add your favorite Mediterranean toppings to suit your tastes. Whether you enjoy it for lunch, dinner, or even as a side dish, it’s sure to keep you feeling full and energized.
I can’t wait to hear how your Quick Mediterranean Tuna Salad turns out! Be sure to snap a photo and tag me on Instagram—I’d love to see your creation. Enjoy this easy, healthy, and delicious meal!