Mediterranean Tuna Salad

Name: Mediterranean Tuna Salad
Prep time: 15 min
Total time: 15 min
Yield: 4 servings
Ingredients: 2 cans of tuna, drained; 1 cup cherry tomatoes, halved; 1/2 cup red onion, finely chopped; 1/2 cup Kalamata olives, pitted and sliced; 1/2 cup feta cheese, crumbled; 1/4 cup fresh parsley, chopped; 1/4 cup olive oil; 2 tablespoons red wine vinegar; 1 tablespoon lemon juice; Salt and pepper to taste

Highlighted under: Cultural Cuisine Corner

I absolutely love making this Mediterranean Tuna Salad for quick, nutritious meals throughout the week. Its vibrant flavors and fresh ingredients always leave me feeling satisfied and energized. With just a few simple steps, I can whip up a hearty salad that's packed with protein and healthy fats. Ultimately, it's a fantastic way to enjoy wholesome Mediterranean cuisine without spending hours in the kitchen. Whether I serve it on a bed of greens or as a filling in a pita, this salad is a staple in my cooking repertoire.

Created by

Marina Lowe

Last updated on 2026-02-01T16:14:35.617Z

When I first tried this Mediterranean Tuna Salad, I was amazed at how simple ingredients could create such deliciousness. The combination of tuna, olives, and feta provides a burst of flavor that transports me straight to a sun-soaked Mediterranean shore. Over the years, I've experimented with the ingredients and find that adding a splash of lemon juice really enhances the flavors even further. It’s become a go-to dish in my kitchen.

Serving this salad with a side of crusty bread elevates the experience, making it perfect for a light lunch or dinner. I also appreciate that it can be made in advance and stored in the fridge for a quick meal option. Just make sure to let it chill for a bit so the flavors meld beautifully!

Why You'll Love This Recipe
Fresh and zesty flavors that awaken the palate
Quick to prepare – ideal for busy weekdays
High in protein, making it a filling meal option

Flavor Balance

The combination of ingredients in this Mediterranean Tuna Salad creates a delightful balance of flavors. The salty brine from the Kalamata olives complements the creamy feta cheese, while the cherry tomatoes provide a burst of sweetness. When mixed with the finely chopped red onion, these elements create a vibrant taste that is both refreshing and satisfying. Don't be afraid to adjust the proportions based on your personal taste—adding more feta can increase creaminess, while additional olives can enhance the saltiness.

To amplify the flavors even further, let the salad marinate in the fridge for about 30 minutes before serving. This resting time allows the olive oil and vinegar dressing to penetrate the ingredients, making each bite even more delicious. I recommend tasting the salad just before serving to see if it needs a sprinkle of extra salt, a dash of lemon juice, or perhaps an additional drizzle of olive oil for richness.

Ingredient Substitutions

This salad is highly customizable, allowing you to tailor it to your preferences or dietary needs. For example, if you're not a fan of tuna, you can easily swap it out for chickpeas or shredded rotisserie chicken for a different protein. Additionally, if you're looking for a low-sodium version, consider using low-sodium olives and rinsing the tuna before adding it to the salad. The flavors will still shine through, keeping the essence of the dish intact.

If you want to add some crunch, feel free to toss in diced cucumber or bell peppers. Both not only add texture but also enhance the nutritional profile. For those who are dairy-free, you can omit the feta or replace it with a vegan cheese alternative without losing the salad's integrity.

Ingredients

Salad Ingredients

2 cans of tuna, drained
1 cup cherry tomatoes, halved
1/2 cup red onion, finely chopped
1/2 cup Kalamata olives, pitted and sliced
1/2 cup feta cheese, crumbled
1/4 cup fresh parsley, chopped

Dressing

1/4 cup olive oil
2 tablespoons red wine vinegar
1 tablespoon lemon juice
Salt and pepper to taste

Instructions

Prepare the Salad

In a large bowl, combine the drained tuna, cherry tomatoes, red onion, olives, feta cheese, and parsley. Gently mix until evenly distributed.

Make the Dressing

In a small bowl, whisk together the olive oil, red wine vinegar, lemon juice, salt, and pepper until emulsified.

Combine and Serve

Pour the dressing over the salad mixture and toss gently to combine. Serve immediately, or refrigerate for 30 minutes to let the flavors meld.

Pro Tips

For added crunch, toss in some diced cucumber or bell peppers. You can also personalize this salad with your favorite herbs or vegetables.

Make-Ahead Tips

This Mediterranean Tuna Salad is perfect for meal prep, making it easy to enjoy throughout the week. Prepare the salad base, excluding the dressing, and store it in an airtight container in the fridge for up to three days. When you’re ready to eat, simply add the dressing just before serving to maintain the freshness of the ingredients. I recommend keeping the dressing separate until you're ready to serve to avoid sogginess, especially if you're planning to take it for lunch.

For an even quicker meal, you can also portion out the salad into individual containers. This way, you’ll have a healthy, satisfying meal ready to go, whether you’re at home, work, or on the go. If you're planning to take it with you, consider packing a few slices of whole-grain bread or whole wheat pita for a complete lunch experience.

Serving Suggestions

This salad is incredibly versatile and can be served in numerous ways. A lovely option is to place it on a bed of mixed greens or arugula for a beautiful and nutritious presentation. For a heartier meal, scoop the salad into whole grain tortillas or pita for a delicious sandwich alternative. Pairing the salad with a side of roasted vegetables or a simple quinoa dish can elevate your meal while keeping it healthy.

If you’re looking to impress at a gathering, consider serving this salad as part of a Mediterranean-themed platter. Complement it with hummus, pita chips, and stuffed grape leaves for a delightful spread. The vibrant colors and fresh ingredients will not only entice your guests but also add a nutritious touch to your gathering.

Questions About Recipes

→ Can I use fresh tuna instead of canned?

Yes, you can grill or sear fresh tuna and then flake it into the salad for a more gourmet version.

→ How long can I store the salad?

The salad can be stored in the fridge for up to 3 days, but it’s best enjoyed fresh.

→ Is this salad gluten-free?

Yes, this Mediterranean Tuna Salad is gluten-free unless served with bread or pita containing gluten.

→ Can I make this salad vegan?

For a vegan version, substitute tuna with chickpeas and use a vegan feta or omit the cheese entirely.