10-minute Greek-inspired Chickpea Tuna Salad

This Greek-inspired Chickpea Tuna Salad is one of my favorite meal prep recipes for the week. Packed with protein and flavor, this is an easy recipe to keep on hand.

If you’re searching for a satisfying, healthy, and protein-packed meal, look no further than this Greek-inspired Chickpea Tuna Salad. It’s a vibrant, Mediterranean dish that combines the heartiness of chickpeas, the richness of tuna, and the refreshing flavors of cucumber, bell pepper, and olives. This recipe is ideal for a light lunch, a quick dinner, or meal prep for the week. Plus, it’s bursting with nutrients and packed with flavor, thanks to its tangy dressing and mix of colorful veggies.

Why You’ll Love This Chickpea Tuna Salad:

There’s a lot to adore about this Greek-inspired dish. Whether you’re aiming for a high-protein meal, a vegetarian alternative, or simply want something quick and delicious, this chickpea tuna salad has you covered. Here are a few reasons to make it a go-to recipe in your meal rotation:

1. Nutrient-Dense Ingredients: Chickpeas are an excellent source of plant-based protein and fiber, while tuna offers lean protein and omega-3 fatty acids. Together, they provide a balanced nutritional punch that will keep you full and energized.

2. Mediterranean Flavors: The salad includes quintessential Greek ingredients like kalamata olives, feta cheese, and a zesty vinaigrette that gives it an authentic Mediterranean flavor. It’s fresh, light, and tangy with just the right amount of savory elements.

3. Customizable: You can easily tailor this recipe to suit your preferences. Prefer a different type of cheese? Swap out the feta for goat cheese. Want to add more greens? Toss in some spinach or arugula. The possibilities are endless!

4. Perfect for Meal Prep: This chickpea tuna salad holds up well in the fridge, making it an excellent option for meal prep. Prepare it ahead of time and enjoy it throughout the week, whether for lunch or a quick snack.

The Nutritional Benefits of Chickpea Tuna Salad:

Beyond its bold flavors, this salad boasts impressive health benefits:

• Chickpeas are rich in dietary fiber, which helps with digestion and keeps you feeling full longer. They’re also a good source of iron, potassium, and magnesium, making them a heart-healthy choice.

• Tuna is a powerhouse of protein and omega-3 fatty acids, which are beneficial for brain health and reducing inflammation.

• Cucumbers add a refreshing crunch while being hydrating, and they contain antioxidants that support overall wellness.

• Kalamata olives bring a dose of healthy fats, which are good for your heart and help absorb fat-soluble vitamins.

• Feta cheese not only enhances the flavor but is also a source of calcium, important for bone health.

How to make this Mediterranean Chickpea Tuna Salad:

1. Prepare the Salad:

   • In a large mixing bowl, combine the drained chickpeas and mashed tuna.
   • Add the diced cucumber, chopped shallots, bell pepper, kalamata olives, pepperoncini, and crumbled feta cheese. Gently mix everything together.

2. Make the Dressing:

   • In a small bowl, whisk together the extra virgin olive oil, balsamic vinegar, lemon juice, garlic powder, and Dijon mustard. Season with sea salt and black pepper to taste.

3. Combine and Serve:

   • Pour the dressing over the salad mixture and toss until everything is evenly coated.
   • Taste and adjust seasoning if necessary.
   • Serve immediately or refrigerate for up to three days.

Tips for the Best Chickpea Tuna Salad:

• Rinse and drain the chickpeas well. This helps to remove any excess sodium and improves their texture in the salad.
• Use high-quality tuna. Opt for a good-quality canned tuna in olive oil for a richer flavor, or if you prefer a lighter option, tuna packed in water works just as well.
• Add herbs for extra flavor. Fresh parsley, dill, or oregano would be wonderful additions to this salad.
• Let it marinate. If you have time, allow the salad to sit for 20-30 minutes before serving. This lets the flavors meld together beautifully.

How to Serve and Pair This Salad:

This chickpea tuna salad is versatile and can be enjoyed in several ways. Here are some serving suggestions to inspire you:

1. As a Light Meal: Serve it as is for a healthy lunch or dinner. The chickpeas and tuna provide plenty of protein, so you won’t need much else to fill you up.

2. Stuffed into Pita Bread: If you’re in the mood for a sandwich, try stuffing this salad into a warm pita. You can even add some hummus or tzatziki for extra creaminess.

3. On a Bed of Greens: For an even lighter version, serve the salad on a bed of mixed greens or spinach. It’s a great way to increase your veggie intake.

4. As a Side Dish: This salad also works well as a side to grilled chicken, lamb, or fish. The Mediterranean flavors pair beautifully with a variety of proteins.

Storage Tips:

The chickpea tuna salad will keep well in the refrigerator for up to three days, making it an ideal option for meal prepping. Store it in an airtight container to maintain freshness. If you plan on making it ahead of time, you can store the salad and dressing separately, then combine them just before serving for optimal texture.

This Greek-inspired chickpea tuna salad is more than just a salad—it’s a hearty, nutritious meal bursting with Mediterranean flavors. The combination of chickpeas and tuna provides a satisfying balance of plant-based and animal protein, while the mix of fresh vegetables, olives, and feta gives it an irresistible taste and texture.

Whether you’re enjoying it for lunch, dinner, or preparing it for a week’s worth of meals, this chickpea tuna salad is a winner for anyone who loves vibrant, wholesome, and easy-to-make dishes. Next time you’re craving something fresh and flavorful, give this recipe a try. It might just become your new favorite go-to salad!

A few other healthy and delicious lunch recipe to prep:

Healthy Quinoa Tabbouleh Salad (gluten-free)

No Mayo Egg Salad with Avocado (dairy-free)

Chopped Chinese Chicken Salad (gluten-free)

Kale and Rotisserie Chicken Salad with Peanut Dressing