Chickpea Tuna Salad
Ingredients
- Group 1: For the Salad Base
- 1 can – tuna in water approx. 150g / 5 oz, drained
- 1 can – chickpeas approx. 400g / 14 oz, drained and rinsed
- ¼ – red onion finely chopped (or 2 green onions)
- 1 stalk – celery finely diced
- 2-3 – pickles finely diced (optional for crunch)
- Group 2: For the Creamy Dressing
- 3 tablespoons – plain Greek yogurt or cottage cheese
- 1 tablespoon – mayonnaise or tahini
- ½ – lemon juiced
- 1 teaspoon – Dijon mustard
- Salt and freshly ground black pepper
Instructions
- Prepare ingredients: In a large bowl, flake the drained tuna with a fork. Add the rinsed chickpeas. You can lightly mash about one-third of them for a creamier texture. Add the chopped red onion, diced celery, and pickles.
- Make the dressing: In a small bowl, whisk together the Greek yogurt, mayonnaise, lemon juice, and Dijon mustard until smooth. Season generously with salt and pepper.
- Combine: Pour the dressing over the tuna and chickpea mixture. Gently fold everything together until evenly coated. Taste and adjust seasoning if needed.
- Serve: Enjoy immediately on a bed of greens, in a wrap, or on whole-grain toast. For best flavor, let it rest in the refrigerator for 30 minutes before serving.
Notes
- Meal Prep Friendly: This salad keeps very well in an airtight container in the fridge for 3-4 days.
- Vegan Version: Replace the tuna with an extra can of chickpeas (mashed) and the yogurt with a plant-based alternative. Use tahini instead of mayo.
- Extra Crunch: Stir in some diced bell pepper or apple just before serving.
- More Protein: Add a chopped hard-boiled egg or a handful of toasted nuts or seeds.
This Mediterranean Chickpea Tuna Salad is a healthy, protein-packed lunch idea made with a lighter dressing! Ready in 10 minutes, it’s light, flavorful, and perfect for meal prep.
Are you tired of the same old, heavy, mayo-laden tuna salad? We have a game-changer for you. This Mediterranean Chickpea Tuna Salad is a vibrant, heart-healthy twist on the classic. It’s incredibly easy to make, packed with plant-based protein and fiber from chickpeas, and bursting with fresh flavors from a zesty lemon-herb vinaigrette.
Forget the gloppy sandwich filler—this is a bright, satisfying salad you can feel great about eating. It’s perfect for a quick lunch, a light dinner, or as a standout dish for your next picnic or potluck. Gluten-free and dairy-free, it’s a crowd-pleaser that comes together in just 10 minutes!
Why You’ll Love This Chickpea Tuna Salad
- Ready in 10 Minutes: No cooking required! Just chop, mix, and enjoy.
- Meal Prep Champion: The flavors meld and improve overnight, making it the perfect make-ahead lunch for the week.
- Lighter & Creamier: The Greek yogurt-based dressing is a flavorful, protein-packed alternative to traditional heavy mayo, with the option to use tahini for a dairy-free version.
- Packed with Protein & Fiber: With both chickpeas and tuna, this salad is incredibly satisfying and will keep you full for hours
Tips & Variations
- Make it Ahead: This salad keeps very well in an airtight container in the refrigerator for up to 3 days, making it ideal for meal prep.
- Vegan Version: Replace the tuna with an extra can of chickpeas (mashed for texture) and the Greek yogurt with a plant-based alternative. Use tahini instead of mayo.
- More Protein: Add a chopped hard-boiled egg or a handful of toasted nuts or seeds (sunflower, almonds).
- Extra Crunch: Stir in some diced bell pepper or apple just before serving.
- Spice it Up: Add a pinch of chili flakes or a dash of hot sauce to the dressing.
Serving Suggestions
This versatile salad is fantastic in many ways:
- In a Wrap or Sandwich: Stuff it into a pita pocket, whole-wheat wrap, or between two slices of sourdough.
- Over Greens: Serve it on a bed of fresh romaine lettuce, arugula, or spinach for a low-carb option.
- With Crackers: Enjoy it as a healthy dip with whole-grain crackers or cucumber slices.
- As a Side Dish: It pairs beautifully with grilled chicken, fish, or kebabs.
How to Store
Store any leftovers in an airtight container in the refrigerator for up to 3-4 days. The vegetables may release a little water as it sits; just give it a stir before serving again.
If you love the vibrant flavors of this salad, you must try our Mediterranean Quinoa Salad for another healthy lunch option!
Frequently Asked Questions (FAQ)
Can I use canned salmon instead of tuna?
Absolutely! Canned salmon or even shredded rotisserie chicken would be excellent substitutes.
Is this chickpea tuna salad gluten-free?
Yes, this recipe is naturally gluten-free. Just be sure to serve it with gluten-free crackers or bread if desired.
Can I make this recipe vegan?
Yes! To make a vegan “tuna” salad, simply omit the tuna and add an extra can of chickpeas (lightly mashing some for texture) or use marinated artichoke hearts.
What’s the best way to store leftovers?
For best quality, store your chickpea tuna salad in an airtight container in the refrigerator. It will stay fresh and delicious for 3 to 4 days, making it a perfect make-ahead lunch.
Nutritional Information
This information is an estimate provided for informational purposes only.
| Nutrient | Amount per Serving |
|---|---|
| Calories | 275kcal |
| Total Fat | 9g |
| Cholesterol | 25mg |
| Sodium | 600mg |
| Total Carbohydrates | 25g |
| Fiber | 7g |
| Sugar | 5g |
Conclusion
This Mediterranean Chickpea Tuna Salad is proof that eating healthy doesn’t mean sacrificing flavor. It’s a quick, nutritious, and utterly delicious solution for lunch that will break you out of your boring salad routine. With its bright flavors and satisfying texture, it’s a recipe you’ll find yourself coming back to again and again.
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