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 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

Dressing

• 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.

🥗 More salad recipes

• Tomato Cucumber Salad
• 10-Minute Avocado Tuna Salad
• Din Tai Fung Cucumber Salad
• Farro Salad with Basil Lemon Tahini Dressing
• Shaved Brussel Sprout Salad with Mustard & Parmesan
• Israeli Couscous Tabbouleh Salad

🍷 Wine pairings for tuna salad

• Sauvignon Blanc will play nicely with fresh herbs and citrus notes in this salad. Another option would be a Pinot Gris.

🍤 More healthy seafood recipes

• Spicy Salmon Sushi Bowls
• Salmon with Ginger Sauce (Sheet Pan Dinner)
• Sous Vide Salmon
• Sriracha Glazed Salmon with Zucchini Noodles
• 5-Ingredient Sheet Pan Salmon
• Instant Pot Salmon with Lemon-Dill Sauce

✔️ More chickpea recipes

• Sweet Potato & Chickpea Buddha Bowl
• Cauliflower Salad with Roasted Chickpeas & Quinoa
• Harissa Chicken with Chickpeas
• Instant Pot Chickpeas {No Soak}
• Fennel and Chickpea Salad
• Macadamia Nut Hummus

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.

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

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