Tuna Salad Recipe Mediterranean Way is one of those meals that instantly brings me back to calm, happy moments. I made it on a whim after a long day outside with the girls, when we all came home hungry and a little sun-tired. I grabbed a few staples from the pantry, tossed in whatever fresh herbs I had in the fridge, and stirred up a quick dressing. The first bite was so fresh and tangy, I knew I’d be making it again.
What I love most about this recipe is how easy it is to pull together without sacrificing flavor. The mix of crunchy celery and cucumber, briny olives, and that bright pop from lime and Dijon makes every bite feel satisfying. Whether it’s a quick lunch, a light dinner, or a meal prep staple, this tuna salad has earned its spot in our weekly routine. And if you’re looking for a fun twist on a classic sandwich, this also makes a delicious alternative to a traditional tuna sandwich.
Table of Contents
Health Benefits of This Tuna Salad Recipe
What I love about this salad is that it’s not just delicious—it actually makes you feel good. Every bite is packed with wholesome ingredients that bring something to the table, both in taste and in nutrition. Here’s why this tuna salad is a smart choice:
- Tuna is a great source of lean protein, which helps keep you full and gives you lasting energy through the day.
- Omega-3 fats in tuna support brain health and heart wellness. These healthy fats may also help reduce inflammation, and they’ve been linked to a number of long-term health benefits according to Harvard’s Nutrition Source.
- Celery, cucumber, and onions add fiber and crunch, helping with digestion and keeping the salad light and refreshing.
- Extra virgin olive oil in the dressing is full of healthy fats that support heart health and make every bite silky and satisfying.
- Fresh parsley and mint don’t just add flavor—they bring antioxidants and natural cleansing properties that make your body feel great.
It’s one of those rare meals that hits every mark: quick, tasty, and truly nourishing.
Ingredients You’ll Need
This tuna salad comes together with simple, fresh ingredients that you probably already have in your kitchen. Everything works together to create a bold, herby flavor with a zesty kick. Here’s what you’ll need to make it:
For the dressing:
- Dijon mustard – adds a little tang and depth
- Fresh lime zest and juice – brings brightness and balances the richness of the tuna
- Extra virgin olive oil – smooth, heart-healthy, and full of flavor
- Salt and black pepper – just enough to make everything pop
- Crushed red pepper flakes (optional) – for a little heat, if you like it spicy
For the salad:
- Canned tuna – choose a good-quality tuna packed in water or olive oil
- Celery – adds crunch and freshness
- Cucumber – keeps it light and juicy
- Green onions – both the white and green parts for extra flavor
- Red onion – finely chopped for a gentle bite
- Kalamata olives – salty and rich, they give that Mediterranean touch
- Fresh parsley – chopped finely to bring a burst of green
- Fresh mint – adds a cooling finish and unexpected twist
I like to chop everything ahead and whisk the dressing in a jar so I can just toss and go when it’s time to eat.
How to Make Mediterranean Tuna Salad Recipe
This salad comes together quickly, and once you’ve made it once, you’ll probably memorize it. The key is to prep everything before mixing so the flavors blend beautifully. Here’s how I do it:
- Make the dressing
In a small bowl or jar, whisk together Dijon mustard, lime zest, and lime juice. Slowly drizzle in the olive oil while whisking, then add salt, black pepper, and crushed red pepper flakes if you like a little heat. Set it aside to let the flavors mingle. - Prep the tuna
Drain the canned tuna really well, then use a fork to break it up into bite-sized pieces. This helps it mix evenly without becoming mushy. - Chop your veggies and herbs
Finely chop the celery, cucumber, green onions, and red onion. Halve the Kalamata olives. Roughly chop the parsley and finely chop the mint leaves. Fresh herbs make a big difference, so use a generous handful of each. - Mix it all together
In a large bowl, combine the tuna, chopped vegetables, and herbs. Pour the dressing over the top and toss gently until everything is coated and evenly mixed. - Taste and adjust
Give it a taste and add more salt, pepper, or lime juice if needed. Everyone’s taste buds are different, so make it yours!
Variations & Twists
One of the best things about this Mediterranean tuna salad is how easy it is to make it your own. Once you’ve got the basics down, you can switch things up depending on what you have on hand or what flavors you’re craving.
Here are a few of my favorite ways to mix it up:
- Add a creamy twist
Toss in some cooked chickpeas or white beans. They blend in perfectly and make the salad even more satisfying especially if you’re looking to add more high-protein meals to your routine. - Boost the protein
Toss in some cooked chickpeas or white beans. They blend in perfectly and make the salad even more satisfying. - Bring on the crunch
Add chopped bell peppers or radishes for an extra pop of crunch and color. - Try a cheesy upgrade
A handful of crumbled feta takes this salad to another level and pairs beautifully with the olives and herbs. - Spice it up
Mix in a pinch of smoked paprika or a tiny bit of harissa paste if you like a little heat in your salads. - Make it a sandwich
Scoop the tuna salad into pita pockets or serve it with a soft kaiser roll for an easy, handheld meal that’s perfect for lunch.
Tips, Tricks & Storage
There are a few little tricks that make this salad even better and help you get the most out of your ingredients. Here’s what I’ve learned after making it more times than I can count:
- Drain the tuna well
This helps keep the salad from getting watery and lets the dressing really stick to the tuna and veggies. - Whisk the dressing separately
Mixing the dressing on its own before adding it to the salad helps the flavors come together. It also makes it easier to coat everything evenly. - Chop everything roughly the same size
This gives you the best texture and makes every bite feel balanced. - Taste as you go
After you mix everything, taste and adjust. Sometimes you’ll want a little more lime juice or a pinch more salt. - Store it in an airtight container
This salad holds up well in the fridge for a couple of days. I like to keep the herbs separate and mix them in just before eating to keep them fresh and vibrant.
How to Serve & Meal Ideas
This Mediterranean tuna salad recipe is super versatile, which makes it perfect for all kinds of meals. You can keep it simple or get creative depending on your mood (or what’s in your fridge). Here are a few of my favorite ways to serve it:
- Stuff it in a pita or wrap
Add a few lettuce leaves and maybe a slice of tomato, and you’ve got a satisfying, portable lunch. - Serve it over greens
Pile it onto a bed of arugula, spinach, or mixed greens for a quick, light dinner. - Scoop it onto toast or crackers
It’s great on crusty bread, sourdough, or even with simple whole grain crackers for a no-fuss snack. - Fill a grain bowl
Serve it over quinoa, farro, or couscous for a heartier meal that still feels fresh and healthy. - Pack it in jars
Layer it into mason jars with greens on the bottom and salad on top for easy grab-and-go lunches.
Try It & Share Your Twist!
If you give this Mediterranean tuna salad a try, I’d love to hear how it turned out! Did you add your own twist or stick to the classic version? Snap a photo, tag me, or drop a comment—nothing makes me happier than seeing how these recipes find their way into your kitchen.
Happy cooking, and enjoy every bite!
Tuna Salad Recipe Mediterranean Style
Ingredients
For the dressing:
- 2 1/2 teaspoons Dijon mustard
- 1 lime, zest of
- 1 1/2 limes, juice of
- 1/3 cup extra virgin olive oil
- 1 pinch salt and black pepper
- 1/2 teaspoon crushed red pepper flakes optional
For the salad:
- 3 cans tuna (5 ounces each), drained use quality tuna of your choice
- 2 1/2 celery stalks, chopped
- 1/2 cucumber, chopped
- 3 green onions, chopped use both white and green parts
- 1/2 medium red onion, finely chopped
- 1/2 cup pitted Kalamata olives, halved
- 1 cup fresh parsley, chopped stems removed
- 1/2 cup fresh mint leaves, chopped stems removed
Instructions
- Whisk together Dijon mustard, lime zest, and lime juice. Slowly add olive oil while whisking, then stir in salt, black pepper, and red pepper flakes.
- Drain the tuna and break it into flakes using a fork.
- Chop celery, cucumber, green onions, red onion, olives, parsley, and mint.
- Combine the tuna and chopped ingredients in a large bowl.
- Pour the dressing over the top and toss everything gently until well coated.
- Taste and adjust seasoning if needed. Serve immediately or chill before serving.
Notes
Light & Fresh Summer Recipes
Looking for something cool and delicious to enjoy in the heat? These summer-ready recipes are perfect for warm days and easy meals:
Red White and Blue Cheesecake Salad
Peach Burrata Salad Recipe
Frozen Salmon in Air Fryer
Strawberry Cheesecake Overnight Oats
FAQs About Tuna Salad Recipe
What Can I Mix with Tuna to Make It Taste Better?
Enhance canned tuna with creamy bases like mayonnaise or Greek yogurt, crunchy veggies like celery, and flavor boosters such as lemon juice or Dijon mustard. Fresh herbs like dill or parsley also add vibrancy.
How Do You Dress Up Canned Tuna?
Transform canned tuna with Mediterranean add-ins like olives and capers, or go spicy with sriracha and jalapeños. For an Asian twist, mix in sesame oil and soy sauce, or keep it classic with hard-boiled eggs and relish.
Is Tuna Salad Good or Bad for You?
Tuna salad can be a healthy choice, but it depends on how you prepare it. Here’s the breakdown:
– The Good: Tuna is rich in protein and omega-3 fatty acids, which support heart health and brain function. Adding fresh veggies like celery and red onion boosts its nutritional profile.
– The Not-So-Good: Traditional tuna salad recipes with excessive mayonnaise can be high in fat and calories. Opt for lighter alternatives like Greek yogurt or avocado to keep it healthier.
Overall, tuna salad can be a nutritious option when balanced with wholesome ingredients.
How to Make a Tuna Sandwich? The Ingredients
A classic tuna sandwich is quick and easy to assemble. You’ll need bread, tuna salad, and optional toppings like lettuce or tomatoes. For the full recipe and tips, check out our detailed guide!
