A fresh and healthy Mediterranean-inspired tuna salad, packed with crisp veggies, tangy olives, and protein-rich tuna — all tossed in a zesty olive oil and lemon dressing. A perfect no-mayo salad that’s light, flavorful, and satisfying!
Looking for a healthy, no-mayo salad that’s full of flavor and doesn’t skimp on protein or nutrients? This Quick Mediterranean Tuna Salad with No Mayo is the perfect solution. It’s vibrant, satisfying, and brimming with the wholesome ingredients you love from Mediterranean cuisine — tender tuna, crunchy cucumber, sweet bell peppers, and briny olives, all brought together with a tangy olive oil and lemon dressing.
Perfect as a light lunch, a quick dinner, or a meal prep option, this salad is not only quick to make but also packed with essential vitamins, healthy fats, and protein to keep you energized throughout the day. And best of all? It’s completely mayo-free but still creamy and delicious with the addition of olive oil and fresh lemon juice.
🛒 Ingredients (Serves 4)
For the Salad:
- 2 cans of tuna in olive oil, drained (about 280g of tuna)
- 150g cucumber, diced
- 1 red bell pepper, diced
- ½ red onion, finely chopped
- 80g black olives, pitted and sliced
- 100g cherry tomatoes, halved
- 50g feta cheese, crumbled (optional, omit for dairy-free)
- 2 tablespoon fresh parsley, chopped
For the Dressing:
- 3 tablespoon extra virgin olive oil
- 1 tablespoon lemon juice (freshly squeezed)
- 1 teaspoon Dijon mustard
- ½ teaspoon garlic powder
- ¼ teaspoon dried oregano
- Salt & pepper, to taste
🔪 Instructions
Step 1: Prepare the Ingredients
- Drain the tuna and place it in a large bowl. Use a fork to break it into bite-sized chunks.
- Dice the cucumber and red bell pepper, and finely chop the red onion.
- Slice the black olives and halve the cherry tomatoes.
- If using, crumbled the feta cheese and set it aside.
Step 2: Make the Dressing
- In a small bowl or jar, whisk together olive oil, lemon juice, Dijon mustard, garlic powder, dried oregano, salt, and pepper until well combined.
- Taste the dressing and adjust the seasoning to your liking, adding more lemon juice for acidity or more mustard for a tangy kick.
Step 3: Assemble the Salad
- In the bowl with the tuna, add the cucumber, red bell pepper, red onion, black olives, and cherry tomatoes.
- Drizzle the dressing over the ingredients and toss everything together until the salad is evenly coated.
- If using, sprinkle the crumbled feta cheese and fresh parsley over the top and give it a final toss.
🔢 Nutrition Facts (Per Serving)
- Calories: 320 kcal
- Protein: 32g
- Carbs: 10g
- Fat: 18g
- Fiber: 3g
- Sodium: 500mg
This healthy salad is an excellent source of protein, fiber, and healthy fats, making it a well-rounded meal to keep you feeling full and satisfied.
👩🍳 Tips & Tricks
- Tuna options: For an even fresher taste, you can use canned tuna in water if you prefer less oil. However, tuna in olive oil gives a richer, more flavorful base.
- Veggie swap: Feel free to substitute or add more veggies such as cooked quinoa, spinach, or kalamata olives.
- Add extra protein: If you want to make this salad heartier, try adding grilled chicken, boiled eggs, or chickpeas.
- Customize the dressing: If you prefer a more acidic flavor, increase the lemon juice. You can also add a pinch of red pepper flakes for a little spice.
- Make ahead: This salad keeps well in the fridge for 2–3 days, making it a great option for meal prep.
🧡 From Me to Your Kitchen
The Quick Mediterranean Tuna Salad with No Mayo is a great example of how simple ingredients can come together to create something truly delicious. The tuna provides a rich protein base, while the fresh veggies add crunch, freshness, and color to every bite. The lemon and olive oil dressing brings everything together with a light, tangy touch that makes this salad refreshing and satisfying.
It’s one of those dishes that’s perfect for busy weekdays, meal prepping, or even serving as a side for a summer BBQ. You can easily customize it by adding or swapping ingredients based on what’s in season or what you have on hand, making it as versatile as it is delicious!
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