Mediterranean Tuna Salad with Feta & Olives 🥗
Before we dive in, I just want to say a heartfelt thank you for stopping by! Whether you're a longtime foodie friend or a first-time visitor, I'm truly grateful you're here. This blog is all about sharing beautiful, soul-satisfying dishes that nourish not only our bodies but also bring joy to our everyday meals. And today’s recipe? It’s fresh, it’s vibrant, it’s healthy—and it’s ridiculously easy. Let’s make a salad that’s anything but boring!!
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Why You'll Love This Mediterranean Tuna Salad
Say hello to your new favorite lunch—or light dinner! This Mediterranean Tuna Salad combines flaky, protein-packed tuna with the bold flavors of kalamata olives, tangy feta cheese, crisp cucumbers, sweet cherry tomatoes, and peppery red onions, all layered over fresh green lettuce.
🥄 It’s quick to toss together, packed with nutrients, and has that sun-drenched flavor we love in Greek-inspired dishes.
Reasons to love this recipe:
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No cooking required!
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Ready in 15 minutes or less.
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Packed with protein, healthy fats, and fiber.
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Super customizable and meal-prep friendly.
The taste? Think: a briny, creamy, crunchy, savory explosion in every bite. The tender tuna pairs so well with the juicy tomatoes and briny olives—it’s Mediterranean magic.
🥗 Benefits of Mediterranean Tuna Salad
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Heart-healthy: Tuna and olives are rich in omega-3s and healthy fats.
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Low-carb & high-protein: Perfect for a satisfying but light meal.
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Rich in antioxidants: Thanks to veggies like tomatoes, onions, and cucumbers.
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Naturally gluten-free: Great for gluten-sensitive eaters.
🧂 Ingredients You’ll Need
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1 can of tuna (in olive oil or water, drained)
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1 cup cherry tomatoes, halved
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1/2 cup kalamata or black olives, pitted
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1/2 cup cubed feta cheese
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1/2 cucumber, sliced
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1/4 red onion, thinly sliced
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Fresh lettuce leaves (romaine or green leaf work great)
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Optional: chopped parsley for garnish
For the Dressing:
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2 tbsp olive oil
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1 tbsp red wine vinegar
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1/2 tsp Dijon mustard
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Salt & pepper to taste
🛠️ Tools You’ll Need
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Large salad bowl
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Sharp knife
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Cutting board
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Small jar or bowl to mix dressing
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Salad tongs (optional but fun!)
🔄 Ingredient Swaps & Additions
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No feta? Try goat cheese or crumbled queso fresco.
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Add some carbs: Toss in cooked quinoa or chickpeas.
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Want more greens? Add spinach or arugula.
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Love crunch? A handful of sunflower seeds or walnuts works beautifully!
I promised you versatile, and here’s proof!
🥄 How to Make Mediterranean Tuna Salad
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Prep the Veggies
Wash and dry all produce. Halve the cherry tomatoes, slice the cucumber and red onion. -
Drain the Tuna
Gently flake the tuna with a fork for that rustic, hearty texture. -
Build Your Salad Base
Arrange lettuce in a large bowl or on a plate. Layer cucumber, tomatoes, onion, olives, and feta cubes around the edges. -
Add the Tuna
Place the flaked tuna in the center of your salad. -
Make the Dressing
In a small bowl, whisk together olive oil, vinegar, mustard, salt, and pepper. Drizzle over the salad just before serving. -
Toss or Leave Layered
You can toss everything together or leave it layered for a stunning presentation.
And the smell when the dressing hits that feta and tuna? Incredible!!
🍽️ What to Serve With This Salad
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Warm pita bread or crusty sourdough
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Hummus and tzatziki on the side
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A chilled glass of white wine or sparkling water with lemon
💡 Tips for Perfect Tuna Salad Every Time
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Use tuna packed in olive oil for extra flavor and richness.
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Chill all ingredients beforehand for a refreshing crunch.
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Don’t overdress! The ingredients shine best with a light touch.
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Fresh herbs (like dill or parsley) add a lovely pop!
🧊 Storage Instructions
Got leftovers? Store in an airtight container in the fridge for up to 2 days. Keep the dressing separate if you plan to meal-prep it in advance—no one likes soggy lettuce!
ℹ️ General Info
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Prep Time: 15 minutes
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Cook Time: None
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Servings: 2 generous portions
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Difficulty: Super Easy
❓ FAQ: Mediterranean Tuna Salad
Can I make this ahead of time?
Absolutely! Just store the salad and dressing separately until ready to serve.
What’s the best tuna to use?
Solid white albacore or skipjack tuna work great. Look for sustainably caught options!
Can I use canned salmon instead?
You sure can! It adds a slightly richer taste.
Is this salad keto-friendly?
Yes! It’s naturally low-carb and high in good fats.
🌟 Conclusion: Why You Need This Salad in Your Life
This Mediterranean Tuna Salad is a go-to for busy weekdays, lazy Sundays, and everything in between. It’s fresh, satisfying, and oh-so-pretty on the plate. Whether you’re meal prepping, entertaining, or just want something delicious without turning on the stove—this salad is here to save the day.
✨ Hungry for more? Try these fresh ideas next:
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Peach Caprese Salad 🍑🍅
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Grilled Chicken with Peach Salsa
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Peach & Burrata Crostini
📌 Let’s Stay Connected!
Tried this recipe? I’d love to see your version!
Tag me on Pinterest and leave a review below—it truly makes my day 💛
🔢 Nutritional Info (Per Serving)
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Calories: ~340
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Protein: 25g
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Fat: 22g
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Carbs: 8g
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Fiber: 3g