Mediterranean Tuna Salad (Without Mayo)

Name: Mediterranean Tuna Salad (Without Mayo)
Prep time: 15 min
Total time: 15 min
Cuisine: Mediterranean
Ingredients: Juice and zest of 1 lemon; 3 tablespoons red wine vinegar; 2 tablespoons extra virgin olive oil; 1 clove garlic, peeled and minced; ¼ teaspoon salt; ½ teaspoon pepper; (3) 5-ounce cans of wild-caught chunk tuna packed in olive oil* DO NOT DRAIN; 1 red bell pepper, deseeded and diced; ½ of a red onion, peeled and diced; ½ an English cucumber, diced; ½ cup pitted and chopped kalamata olives (about 24 olives); 2 tablespoons capers; A handful of parsley, chopped

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This bright and fresh Mediterranean tuna salad is bursting with flavor, packed with vegetables, and has no mayo!

A person holding a leaf of lettuce filled with tuna and vegetables.

I love using canned or tinned fish as a base for quick and easy recipes! My spicy salmon salad curbs a sushi craving and packs plenty of veggies. And my tuna pesto pasta gets dinner on the table with only 4 ingredients!

I love making this no-mayo tuna salad for a light and refreshing meal on a spring or summer day.

This salad is full of protein, healthy fats, and antioxidants. It requires some chopping for the fresh vegetables, but is otherwise pretty effortless. The olive oil from the tuna mixes with lemon juice and vinegar to form a simple, flavorful dressing. This Greek and Mediterranean-inspired tuna salad always hits the spot!

Ingredients

Undrained canned tuna packed in olive oil is the main ingredient. My favorite kind is Genova Premium Yellowfin Tuna in Olive Oil. This tuna has a great texture and no chalky mouthfeel that you sometimes get with canned tuna. Don’t drain the oil. You need it to make the dressing.
Extra virgin olive oil, fresh-squeezed lemon juice & lemon zest, red wine vinegar, minced garlic, salt, and pepper come together to make a bright, simple dressing.
English cucumber, red bell pepper, and red onion add a refreshing crunch.
Capers and olives add briny, salty goodness. They make the entire salad pop. Don’t skimp!
Chopped parsley adds a fresh, herby flavor that brings everything together.

Nutrition Highlights & Special Diets

This tuna salad is low-carb. It has about 6 grams of carbohydrates per cup. 1.7 of them are from fiber.
It contains about 20 grams of protein per serving. It’s also a good source of vitamins, minerals, and antioxidants.
It happens to be gluten-free, dairy-free, and pescatarian-diet friendly. It’s perfect for the Mediterranean diet or anyone looking for a filling and healthy lunch.

How to Make it

A bowl filled with tuna, vegetables and chopped parsley.

First prepare your ingredients and chop the veggies.

Then, add the lemon juice, lemon zest, red wine vinegar, olive oil, garlic, salt, and pepper to a large bowl. Whisk it to combine.

Add the remaining ingredients and stir to combine.

It’s ready to serve!

A bowl of tuna salad with vegetables, olives, capers, and herbs.

How to Store, Make Ahead, or Feed a Crowd

This tuna salad doesn’t freeze well. It’s best to consume it within 3 days of making it.

If you’re serving this at a party or to guests, I recommend making it right before serving. The cucumbers can get a little watery after sitting in the fridge overnight.

If you’re making it as meal prep for your lunch, you can make it ahead to serve for lunch for about 3 days. I regularly make a batch for weekly lunches.

You can easily double or triple this recipe to serve a large group. I’ve included a 2x and 3x button in the recipe card to scale the recipe.

Serving Tips

Overview

This Mediterranean tuna salad makes a perfect healthy lunch, a light, fresh dinner, or an appetizer when served with pita chips. It doesn’t need cooking and is quick, easy, and refreshing. It has plenty of protein, healthy fats, and fiber to keep you full.

I’ve tried this on a sandwich using hearty whole-grain bread. Since it doesn’t use mayonnaise as a binder, it’s hard to keep from falling out of the sandwich. Try stuffing a pita or making a wrap instead of using sandwich bread.

Beverage Pairing

Pair this with a glass of iced green tea during lunch or a crisp white wine with dinner.

What to Serve with Tuna Salad?

There are so many ways to serve this fresh salad! Some of my favorite serving ideas include:

Serve it as a lettuce wrap.
Stuff it in a pita, wrap it in flatbread, or use a whole-grain tortilla for a wrap.
Serve it over spinach, arugula, or other tender greens.
Enjoy it with crackers or sturdy chips like pita chips
Make a tuna salad bowl with rice, quinoa, or a small pasta such as orzo.
Serve it on veggies. Cucumber slices or celery stalks work great!
Eat it as a stand-alone meal or snack.
Add a side! Try it with summer vegetable soup, strawberry and mango salad, or tzatziki, hummus & pita.