Light, refreshing, and packed with protein, this Mediterranean tuna salad is a quick and healthy dish you can enjoy for lunch, dinner, or as a side.
The combination of tuna, fresh vegetables, feta, and a creamy Greek yogurt dressing makes it both satisfying and nourishing.
Why You’ll Love This Recipe
It’s high in protein and healthy fats while being light and fresh.
Takes less than 15 minutes to prepare, perfect for busy days.
Uses wholesome Mediterranean ingredients like olives, feta, and cucumber.
Can be served as a salad, sandwich filling, or wrap.
What You’ll Need (Ingredient Highlights)
Canned tuna is the protein-rich base—easy and budget-friendly.
Spinach adds freshness and nutrients.
Cherry tomatoes and cucumber bring juicy crunch.
Feta cheese and Kalamata olives add tangy, salty Mediterranean flavor.
Greek yogurt creates a creamy yet light dressing with lemon juice for brightness.
Pro Tips Before You Start
Drain tuna thoroughly to prevent a watery salad.
Use plain whole-milk Greek yogurt for extra creaminess.
If making ahead, keep the dressing separate and mix just before serving.
Adjust seasoning after adding feta and olives since they’re naturally salty.
How to Make Mediterranean Tuna Salad
Step 1 – Prep the ingredients
Drain tuna well and flake with a fork.
Chop spinach, cucumber, and halve the tomatoes and olives.
Step 2 – Mix the base
In a medium bowl, combine tuna, spinach, tomatoes, cucumber, feta, and olives. Toss gently.
Step 3 – Make the dressing
Stir Greek yogurt, lemon juice, salt, and pepper until smooth.
Step 4 – Combine and serve
Pour dressing over salad and mix until evenly coated.
Serve immediately or refrigerate.
What to Serve Them With
Enjoy with pita bread or in a wrap for a filling lunch.
Serve over a bed of mixed greens for a lighter option.
Pair with whole-grain crackers for a quick snack.
Variations / Substitutions
Replace tuna with canned salmon or shredded chicken.
Use arugula instead of spinach for a peppery bite.
Add chickpeas or white beans for extra fiber.
Swap Greek yogurt for mayonnaise if preferred.
Storage & Leftovers
Store in an airtight container in the fridge for up to 2 days.
If making ahead, keep vegetables and dressing separate to maintain freshness.
FAQs
Can I use canned salmon instead of tuna?
Yes, salmon works well and adds more omega-3s.
Is this salad good for meal prep?
It keeps for 1–2 days, but best enjoyed fresh.
Can I make it dairy-free?
Yes, omit feta and use a dairy-free yogurt.
What kind of tuna is best?
Chunk light or solid albacore tuna both work—choose your preference.
Can I serve this as a sandwich filling?
Absolutely, it’s delicious in pita, wraps, or crusty bread.
Do I need to cook the spinach?
No, fresh spinach is perfect raw for this recipe.
Final Thoughts
This Mediterranean tuna salad is quick, easy, and full of flavor.
It’s the perfect balance of creamy, salty, and fresh, making it a versatile dish for any occasion.
My name is Isabella, and this space was born from years of stirring sauces at sunset, baking cookies while the kids played on the porch, and finding comfort in a homemade meal after long, busy days. Here you’ll find delicious, reliable recipes made with simple ingredients, plus easy step-by-step photos and videos to help you cook confidently at home.