Seafood

Healthy Tuna Salad (No Mayo)

By Samira Kazan

published January 31, 2025

This Healthy Tuna Salad is full of protein, carbs, and healthy fats, plus fresh veggies and chickpeas for an extra protein boost. It’s quick and easy to make in just 10 minutes—and it’s mayo-free!

A serving bowl with healthy tuna salad with black olives and rainbow bell peppers. - 1

With a satisfying crunch from fresh vegetables and extra protein from chickpeas, this salad is perfect for meal prep or a healthy snack. Its Mediterranean-inspired flavor makes it a delicious choice for lunch or dinner, and it’s versatile enough to adapt to whatever veggies you have on hand.

And if you’re in the mood for something creamier, try my Tuna Salad with Mayonnaise for a rich, delicious alternative!

A close up of healthy tuna salad with black olives and rainbow bell peppers. - 2

Watch how to make it
Ingredients
How to make healthy tuna salad
How long does it last
More high-protein salad recipes
Healthy Tuna Salad (No Mayo) Recipe

Watch how to make it

Ingredients

Ethically sourced tuna fish : You can use canned tuna in water or olive oil. Albacore Tuna and Chunk Light Tuna have the best flavor.
Cooked chickpeas : I always have some in the fridge or freezer, as they are amazing in so many dishes. You, too, can learn how to cook chickpeas and store them for meal prep. Alternatively, use canned chickpeas.
Black olives: or green.
Vegetables : cucumber , tomatoes , orange and red bell pepper s, and parsley . Feel free to customize by adding or removing ingredients to suit your taste (e.g., avocado, red onions, green onion, dill pickles, celery, fresh dill, or other fresh herbs, etc.).
Dressing: Lemon , garlic , extra virgin olive oil , salt and pepper .

See the printable recipe card below for full information on ingredients and quantities.

How to make healthy tuna salad

Chop the veggies—peppers, cucumber, tomatoes, and parsley—and mince or grate the garlic. Drain the liquid from the canned tuna. If you’re using canned chickpeas, rinse and drain them as well.

To make the dressing, whisk together lemon juice, olive oil, minced garlic, salt, and pepper in a small bowl.

Combine all the ingredients in a large bowl, then pour the dressing over and toss everything together.

You can serve this healthy tuna salad on its own, as a sandwich spread, or in lettuce wraps. Enjoy!

steps for preparing mediterranean Tuna salad - 4

How long does it last

This salad tastes the best when enjoyed immediately, but it can be refrigerated in an airtight container for 3-4 days. It’s also a fantastic meal-prep option. Prepare the dressing separately and mix it into your portioned salad just before serving.

More high-protein salad recipes

IngredientsUS CustomaryMetric1x2x3x

▢ 11.1 oz tuna 3 cans, in olive oil or in water, ethically sourced
▢ 1 cup cooked chickpeas or from a can
▢ 1 cup bell pepper chopped, red and orange – 6 oz
▢ 1 cup cucumber chopped – 4 oz ( 2 small or 1/2 large)
▢ 1/2 cup tomatoes chopped – 5 oz
▢ 1/2 cup fresh parsley chopped – 0.35 oz
▢ 1/2 cup black olives
▢ 1/4 cup olive oil
▢ 3 Tbsp lemon juice from 1 large lemon
▢ 2 cloves garlic
▢ 1/2 tsp sea salt
▢ 1/4 tsp black pepper
▢ 1/2 tsp dried mint optional

Instructions

Chop the peppers, cucumber, tomatoes, and parsley. Mince or grate the garlic.
Drain the liquid from the tuna can. If using canned chickpeas, rinse, and drain them.
In a small bowl, combine the lemon juice, olive oil, minced garlic, salt, and pepper. Whisk well.
Add all the ingredients and the dressing to a large bowl. Mix well and enjoy the healthy tuna salad!

Video

Notes

Nutrition

Nutrition information is automatically calculated, so should only be used as an approximation.