This Mediterranean Tuna Chickpea Salad is a fresh, protein-packed meal that’s quick to make, loaded with crunchy vegetables, and tossed in a bold olive oil and mustard dressing that makes every bite bright, juicy, and seriously satisfying.
For more Mediterranean salad ideas, try our Italian Tuna Salad, Mediterranean Chicken Lentil Salad, or Mediterranean Chicken Quinoa Salad.
Why You'll Love This Mediterranean Tuna Chickpea Salad
If you’re looking for a fast, fresh meal that actually keeps you full, this Mediterranean Tuna Chickpea Salad is it. It’s loaded with crunchy vegetables, flaky tuna, and fiber-rich chickpeas, all tossed in a bold olive oil and mustard dressing that soaks into every bite. 🥗
Louise and I make this tuna chickpea salad all the time for lunch because it’s quick, satisfying, and made with simple pantry staples. Protein-rich, colorful, and full of Mediterranean flavors, it’s the kind of meal that feels light but still hearty. 🐟
The best part? It comes together in about 10 minutes and works beautifully on its own, or served with crusty bread, rice, or pasta for a bigger meal. Fresh, vibrant, and incredibly satisfying. 🌿
P.S. Love canned tuna recipes? Try our Healthy Tuna Salad with Greek Yogurt, Three Bean Salad with Tuna, Tuna Pasta Salad, or Italian Tuna Pasta.
Nico Pallotta
Ingredients
For quantities, see recipe card at the bottom of the page.
- Canned or Jarred tuna: The heart of this Mediterranean tuna salad. Use tuna packed in olive oil for richer flavor, or water-packed for a lighter option. Swap with grilled chicken for a different twist.
- Chickpeas: These make the salad hearty and naturally fiber-rich. Canned is easiest, but cooked dried chickpeas work great too. White beans, butter beans, or lentils are good substitutes in this chickpea tuna salad recipe.
- Cucumber: Adds crisp freshness and juiciness. Persian or English cucumbers work best, but diced celery or zucchini are great crunchy alternatives.
- Cherry tomatoes: Sweet, juicy bursts of flavor. Grape tomatoes work the same, or swap with diced ripe tomatoes or roasted red peppers.
- Olives: Kalamata olives bring that classic Mediterranean bite. Green olives or capers are great substitutes.
- Red onion: Adds sharp flavor and crunch. Shallots or thinly sliced scallions work well. For a milder taste, soak chopped onion briefly in cold water.
- Corn: Adds sweetness and texture. Fresh, canned, or frozen all work. Skip it, or swap with diced bell peppers.
- Fresh parsley: Bright and herbaceous. Try basil, dill, or mint for a different flavor.
- Feta cheese: Salty, creamy finish that pairs beautifully with tuna. Substitute goat cheese, shaved parmesan, or leave it out for a dairy-free easy tuna chickpea salad.
- Olive oil: The backbone of the dressing. Use a good extra virgin olive oil. Avocado oil works if needed.
- Red wine vinegar or lemon juice: Adds brightness and balance. White wine vinegar or apple cider vinegar also work.
- Dijon mustard: Gives the dressing depth and tang. Whole grain mustard or mild yellow mustard are great swaps.
- Honey or maple syrup: Optional, but rounds out the acidity nicely. You can skip it if you prefer a more savory dressing.
- Dried oregano: Classic Mediterranean flavor. Italian seasoning or dried thyme also work.
How to Make Mediterranean Tuna Chickpea Salad
Make the dressing
Start with the dressing because this is where all the flavor begins. In a large bowl, whisk together the olive oil, red wine vinegar, Dijon mustard, honey, dried oregano, salt, and black pepper until smooth and well combined.
Marinate the chickpeas
Drain and rinse the chickpeas, then add them straight into the dressing. Give them a good stir so they are fully coated, then leave them to marinate while you prep the rest of the salad. This simple step makes a big difference because the chickpeas soak up all that bold, tangy flavor.
Prep the salad ingredients
Dice the cucumber, halve the cherry tomatoes, chop the red onion, and roughly chop the parsley. Drain the tuna and gently flake it into bite-sized pieces with a fork.
Add the cucumber, tomatoes, olives, red onion, corn, parsley, tuna, and crumbled feta directly into the bowl with the marinated chickpeas.
Toss everything together
Toss well until everything is evenly coated and glossy. You want the dressing to get into every corner so each bite is packed with flavor.
Finish and serve
Taste, then adjust with a little more salt and pepper if needed. Serve right away for a fresh, juicy salad, or chill it for 30 minutes if you want the flavors to meld even more.
Tips
- Marinate the chickpeas for maximum flavor: Letting the chickpeas sit in the dressing while you prep everything else makes a big difference. They soak up the olive oil, mustard, and oregano and become much more flavorful.
- Warm the chickpeas for deeper flavor: If you have time, microwave the chickpeas for about 30 seconds before adding them to the dressing. Warm chickpeas absorb the marinade even better.
- Use good-quality tuna: Since tuna is one of the main ingredients, quality matters. Tuna packed in olive oil usually has better flavor and texture than water-packed tuna.
- Remove the cucumber seeds if they are very seedy: If your cucumber has a soft, watery center, slice it in half lengthwise and scoop out the core with the seeds. This keeps the salad crisp instead of watery.
- Adjust the salt at the end: Olives and feta are naturally salty, so taste the salad before adding extra salt.
- If you are cooking for mixed diets: Serve the feta on the side so people can add it if they want. This makes it easy to keep the salad dairy-free for some guests.
- Turn it into a full meal: This salad is great on its own, but it’s also delicious served with crusty bread, pita, rice, or pasta for a more filling dinner.
Frequently Asked Questions
Yes. This tuna chickpea salad actually tastes even better after it sits for a bit because the chickpeas absorb more of the dressing. You can make it up to a day ahead and keep it refrigerated. For the best texture, add the feta just before serving.
Store leftovers in an airtight container in the refrigerator for up to 2 days. Give the salad a quick toss before serving because the dressing may settle at the bottom. If the salad seems a little dry, drizzle in a small splash of olive oil or lemon juice to refresh it.
Absolutely. Simply skip the feta or replace it with a plant-based feta alternative. The salad is still packed with flavor from the olives, herbs, and mustard dressing.
Yes. Cooked dried chickpeas work beautifully in this healthy tuna chickpea salad. You will need about 1½ cups cooked chickpeas, which is roughly the same amount as one 15-ounce can.
This salad is satisfying on its own, but it’s also great with crusty bread, pita, rice, or pasta if you want to turn it into a bigger meal. It also works well tucked into wraps or stuffed into pita pockets for an easy lunch.
More Mediterranean Salad Recipes
- Mediterranean chopped chicken salad
- Tuna egg salad with Greek yogurt
- Salmon salad with creamy Greek yogurt dressing
- Salmon quinoa bowl with Shawarma-Spiced roasted cauliflower
- Healthy chicken salad with Greek yogurt
- Feta chickpea salad
- Mediterranean lentil salad
- Italian potato salad with tuna
Tried this Mediterranean Tuna Chickpea Salad recipe? We'd love to hear what you think! Leave a 🌟 star rating and drop a comment below—we read every single one. 💬💛
Recipe
Mediterranean Tuna Chickpea Salad
Ingredients
- 2 cans tuna in water or olive oil - about 5 oz each can - drained and flaked
- 1 can chickpeas 15 oz / 400 g can - drained - or 1½ cups 230 g cooked chickpeas
- 1½ cups cucumber diced
- 1½ cups cherry tomatoes halved
- ½ cup olives pitted and halved
- ½ small red onion finely chopped
- ¾ cup corn canned and drained, or thawed frozen
- ⅓ cup fresh parsley chopped
- ½ cup feta cheese crumbled
Dressing
- 4 tablespoons olive oil extra virgin
- 2 tablespoons red wine vinegar or lemon juice
- 2 tablespoons mustard Dijon
- 1 tablespoon honey or maple syrup - optional
- 1 teaspoon dried oregano
- ½ teaspoon salt + black pepper to taste
Instructions
- Make the dressing: In a large bowl, whisk together 4 tablespoons olive oil, 2 tablespoons red wine vinegar, 2 tablespoons mustard, 1 tablespoon honey, 1 teaspoon dried oregano, ½ teaspoon salt, and black pepper until smooth.
- Marinate the chickpeas: Drain and rinse 1 can chickpeas, then add them to the dressing. Stir well to coat. Let them marinate while you prep the rest of the ingredients.
- Prep the salad base: Add 1½ cups cucumber, 1½ cups cherry tomatoes, ½ cup olives, ½ small red onion, ¾ cup corn, ⅓ cup fresh parsley, 2 cans tuna (drained), and ½ cup feta cheese (crumbled) to the bowl with the chickpeas and dressing.
- Toss: Mix everything well until the salad is evenly coated with the dressing. Taste and add more salt and pepper if needed.
- Serve: Serve right away, or chill for about 30 minutes for even more flavor.
Notes
- Canned or jarred tuna → Shredded cooked chicken — grilled, rotisserie.
- Chickpeas → White beans, butter beans, lentils
- Cucumber → Celery, zucchini
- Cherry tomatoes → Grape tomatoes, diced ripe tomatoes, roasted red peppers
- Olives (Kalamata) → Green olives, capers
- Red onion → Shallots, scallions (green onions)
- Corn → Diced bell peppers, or omit
- Fresh parsley → Basil, dill, mint
- Feta cheese → Goat cheese, shaved parmesan, or omit for dairy-free
- Olive oil → Avocado oil
- Red wine vinegar or lemon juice → White wine vinegar, apple cider vinegar
- Dijon mustard → Whole grain mustard, yellow mustard
- Honey or maple syrup → Omit for a more savory dressing
- Dried oregano → Italian seasoning, dried thyme
- Marinate the chickpeas → Let them sit in the dressing while you prep the rest so they soak up more flavor.
- Warm the chickpeas first → Microwave ~30 seconds so they absorb the marinade even better.
- Use good-quality tuna → Olive-oil packed tuna usually has the best flavor and texture.
- Remove seedy cucumber centers → Scoop them out if watery to keep the salad crisp.
- Salt last → Olives and feta are salty, so taste before adding extra.
- Serve feta on the side → Easy way to keep the salad dairy-free for some guests.
- Make it a full meal → Great with crusty bread, pita, rice, or pasta.
- Storage tip → Store in an airtight container in the fridge for up to 2–3 days; stir before serving.
- Sodium note → Nutrition sodium is estimated; some dressing and salty ingredients stay behind in the bowl, or prep tools, so the amount actually eaten is often lower.
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