Mediterranean Chickpea Tuna Salad: Easy + Healthy

Mediterranean Chickpea Tuna Salad is the perfect dish for when you’re trying to eat lighter but still want a delicious meal.

Looking for more ways to use tuna? Be sure to try my Avocado Tuna Salad and Easy Tuna Casserole with Gruyere Cheese too!

This New Year, my goals have been to squeeze in a few more workouts, start eating healthier and take a bit of time just to breathe and destress.

While (knock on wood), I’ve never had to worry too much about my weight, now that I’m in my 40’s, I’m definitely starting to notice that my metabolism has slowed down a bit.

Those extra glasses of wine and bowls of pasta with Sunday Gravy seem a bit more noticeable on the scale now. So, I’ve also cut back on the wine a bit… Enjoying it only on the weekends or when out with friends. 

I squeeze in a couple of Barre classes during the week, and hop on the treadmill at home at least twice a week, but I think that where I really need to make a change is with my eating habits.

It’s definitely hard because I LOVE to eat.

That’s where this Mediterranean Chickpeas Tuna Salad comes in. It’s protein packed, full of fiber, crunchy, tangy, salty and delicious flavors. It leaves me full until dinner time and I really do look forward to this salad every day.

Ingredients for chickpea tuna salad.

🛒 Ingredients needed

  • Canned Tuna – You can use water packed or oil packed tuna. I love this brand.
  • Canned Chickpeas – Or, have you tried making Instant Pot Chickpeas?! There’s no soak time and they turn out super delicious and creamy.
  • Cucumber
  • Red Bell Pepper
  • Red Onion
  • Kalamata Olives – Find these in a jar or in the olive bar section of the grocery store.
  • Fresh Parsley


  • Olive Oil
  • Lemon Juice
  • Garlic
  • Dijon Mustard
  • Oregano
  • Salt + Pepper

    I’m using a couple cans of tuna in this Mediterranean Tuna Salad recipe.  I like to flake it with a fork right into a large salad bowl and then toss it with the remaining ingredients.

    As for the veggies, I’m using all the veggies you’d typically find in a Greek salad – cucumber, red pepper, red onion and Kalamata olives. However, you can throw in whatever your favorites might be. I think that some banana peppers tossed in would also give it a nice vinegary bite and a bit of heat…

    The dressing for this Mediterranean Chickpea Tuna Salad is light and delicious – lemony and garlicky. It coats the chickpeas and tuna perfectly and just blends everything together.

    📋 How to make it

    • Flake the tuna into a salad bowl and add the garbanzo beans, cucumber, red pepper, onion, Kalamata olives and parsley. Toss gently.
    • Whisk together the dressing ingredients and add them to the salad bowl. Toss everything together to coat. Season with additional salt and pepper, to taste.
    • Enjoy!

    🕕 How to make ahead and store

    • Because this is salad is lettuce-free, it will stay fresh for 4-5 days in the refrigerator. Meaning you can make this salad on a Sunday and enjoy it throughout the week.

    🌟 Variations

    • Canned Salmon – You can also use canned tuna for this recipe.
    • Veggies – Switch up the veggies. You can also add in some minced celery, pickles, zucchini, banana peppers, etc.
    • Make it Creamy – To make this salad creamy, add in a couple dollops of greek yogurt or mayo.
    • Cheese – Sprinkle on some feta cheese at the end.
    • Tangy – Add some grated lemon zest to the top of your salad.
    • Vegan Tuna Salad – If you’d like to make this recipe vegan, simply omit the tuna and add in an extra can of garbanzo beans that have been mashed with a potato masher.
    Overhead shot of bowl of tuna salad next to springs of parsley and lemon wedges.

    🥗 More salad recipes

    🍷 Wine pairings for tuna salad

    🍤 More healthy seafood recipes

    ✔️ More chickpea recipes

    Two hands holding bowl of tuna salad.

    Did you try this mediterranean tuna chickpea salad?

    If you loved this tuna and chickpea salad I would appreciate it so much if you would give this recipe a star review! Also, be sure to snap a picture of your finished dish and share it with me on Instagram using the hashtag #platingsandpairings and tagging me @platingsandpairings.

    For more great Platings and Pairings recipes, be sure to follow me on  InstagramTikTokPinterest and Facebook.

    How are you resolving to eat healthier in the New Year? I’d love to hear your tips and tricks in the comments below.

    Overhead shot of prepared chickpea tuna salad in grey bowl with lemon wedges.

    Mediterranean Chickpea Tuna Salad Recipe

    This Mediterranean Chickpea Tuna Salad is the perfect dish for when you’re trying to eat lighter but still want a delicious meal. 
    4.73 from 18 votes
    Print Pin
    Prep Time: 15 minutes
    Cook Time: 0 minutes
    Total Time: 15 minutes
    Servings: 4 people


    • 2 4.6 ounce cans tuna (packed in oil or water, drained )
    • 1 15-ounce can chickpeas (rinsed and drained)
    • 1/2 cucumber (seeded and diced)
    • 1 red bell pepper (diced)
    • 1/4 red onion (minced)
    • 1/2 cup Kalamata olives (pitted and minced)
    • ¼ cup minced fresh parsley


    • 1/2 cup extra virgin olive oil
    • 1/4 cup lemon juice
    • 2 cloves garlic (grated or finely minced)
    • 1 teaspoon dried oregano
    • 1 teaspoon Dijon mustard
    • 1 teaspoon kosher salt
    • 1/2 teaspoon freshly ground black pepper


    • Drain the tuna and flake it into a salad bowl.
    • Add the chickpeas, cucumber, red pepper, onion, Kalamata olives and parsley. Toss gently.
    • Whisk together the dressing ingredients and add them to the salad bowl. Toss everything together to coat.
    • Season with additional salt and pepper, to taste. Enjoy!


    Will keep in the refrigerator for 4-5 days. 
    Did you make this recipe?Mention @platingsandpairings or tag #platingsandpairings!


    Calories: 294kcal | Carbohydrates: 6g | Protein: 12g | Fat: 30g | Saturated Fat: 4g | Cholesterol: 1mg | Sodium: 875mg | Potassium: 140mg | Fiber: 2g | Sugar: 3g | Vitamin A: 1025IU | Vitamin C: 46mg | Calcium: 17mg | Iron: 1mg

    This recipe was originally published in 2018. It was updated in 2023. The original chickpea and tuna salad recipe remains the same. Enjoy! 



    29 thoughts on “Mediterranean Chickpea Tuna Salad: Easy + Healthy”

    1. 5 stars
      First of all…CONGRATS on your wedding date and good luck with the planning. Glad you have some extra help with that now too and cut back on your work hours! All good things!

      I like this dish because it feels warm and summery even in the middle of winter. I don’t eat meat except fish so this recipe looks perfect, packed with both protein and vitamins. I havent tried Blue Harbor tuna packets but I will put them on my shopping list.

      Your pictures are always so gorgeous. My plan to be more healthy this year includes more smoothies and yoga…oh and sunshine! Gotta get that Vit D.


    2. This recipe looks delicious, easy, and light! I also pack my lunch for work (to save money and calories 😜) so I’m going to have to give this one a try! Thanks for sharing and love your pictures! 😍

    3. 4 stars
      This recipe looks awesome, going to the store now!
      I have a question about the nutrition facts— the lack of protein it says this fish has? Only 1 gram even with the tuna? Also the fiber seems to be low with the veggies. Any thoughts?

    4. 4 stars
      1 gram of protein? Chickpeas and tuna are high in protein. I find it hard to believe that this recipe only has 1 gram of protein.

      • I said the same thing. The tuna i used said there was 12g of protein alone and chickpeas said there was 7g of protein. It was part of the reason i made this recipe was to get more protein in my diet 😝

    5. 5 stars
      I made this tonight, it’s perfectly seasoned and scrumptious! It left me feeling perfectly satisfied!
      I modified it slightly By using an entire English cucumber, reduced the olive oil to about 1/4 C, and used a can of cannellini beans instead of garbanzo beans because that’s what I had on hand.

    6. 5 stars
      Made this for lunch. Just the best! I used Costco’s Albacore tuna, doubled the lemon juice, (I have trees) and used left over cilantro and added tomatoes.

    7. I came across your recipe while looking for a healthy tuna salad recipe. This is my new favorite! I added fresh herbs which enhanced even more. It’s so adaptable. I’m a fan! Thank you!


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