Description
A fresh and filling Mediterranean-inspired tuna salad bowl packed with crunchy veggies and bright flavors, perfect for a quick lunch or meal prep.
Ingredients
Scale
- 1 can tuna in water or olive oil, drained
- 1 cucumber, chopped
- 1 cup cherry tomatoes, halved
- 1/4 red onion, chopped
- 1/4 cup Kalamata olives, pitted and sliced
- 1 cup chickpeas (optional)
- 1/2 cup feta cheese (optional)
- Fresh herbs (parsley or dill), chopped
- 1 lemon, zested and juiced
- 2 tablespoons olive oil
- Salt and pepper, to taste
Instructions
- Prep your base: Start with chopped romaine, baby spinach, or cooked quinoa.
- Mix the tuna salad: In a bowl, combine tuna, cucumber, tomatoes, red onion, olives, chickpeas, herbs, lemon juice, olive oil, salt, and pepper.
- Taste and adjust: Add more lemon, olive oil, or salt as needed; fold in feta if using.
- Build your bowls: Add greens or grains to a bowl, top with tuna mixture, and finish with extras like feta or herbs.
- Do not forget texture: Add sliced almonds or pepitas for extra crunch.
Notes
This salad is versatile; feel free to add other ingredients like bell peppers or Greek yogurt. It holds up well for meal prep if stored separately from greens.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Lunch
- Method: No Cooking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 350
- Sugar: 3g
- Sodium: 500mg
- Fat: 15g
- Saturated Fat: 3g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 8g
- Protein: 25g
- Cholesterol: 40mg