If you’ve been a follower here for a while, you’re well aware of my deep affection for Mediterranean-inspired salads, and this Mediterranean Tuna Salad is certainly no exception. The rich, diverse flavors and wholesome ingredients characteristic of the Mediterranean diet consistently inspire my kitchen creations, especially during the warmer months when fresh produce abounds. I find myself regularly rotating through a collection of favorites that encapsulate the essence of this healthy lifestyle.

From the hearty and aromatic Balela Salad, packed with chickpeas and black-eyed peas, to the simple yet elegant Easy Lebanese Salad, featuring fresh herbs and a zesty lemon dressing, these salads are staples in my home. You’ll also find this delightful Summer Orzo Pasta Salad, which combines pasta with a vibrant mix of vegetables, and the ever-satisfying Mediterranean Bean Salad, offering a protein-rich and fiber-filled option. They all share a common thread: fresh, simple ingredients that come together to create truly memorable meals, making them perfect for warm-weather dining or any time you crave something light yet fulfilling.

I am thrilled to be partnering with the American Dairy Association Mideast to share today’s Mediterranean Tuna Salad recipe. This particular salad has quickly become another top favorite of mine due to its exceptional flavor profile and the ease with which it comes together. It expertly blends some of my most cherished Mediterranean-inspired ingredients to create a truly irresistible tuna salad.

The harmonious combination of briny Kalamata olives, creamy feta cheese, and an assortment of crisp, fresh vegetables forms the backbone of this recipe. The addition of tender artichoke hearts and sweet roasted red peppers further elevates the complexity and appeal of the salad, adding layers of texture and taste that truly make it sing. To crown this delicious mix, a light and refreshing Greek yogurt dill dressing provides the perfect creamy, tangy finish, tying all the Mediterranean flavors together beautifully.

This makes for an excellent and nourishing meal during the busy week. You can serve it creatively in many ways: spooned into soft pita pockets for a convenient sandwich, wrapped in crisp lettuce leaves for a low-carb option, or simply served over a generous bed of mixed greens for a vibrant and satisfying salad bowl. Its versatility ensures it fits seamlessly into various meal plans and dietary preferences.

Recipe Ingredients You’ll Need for a Perfect Mediterranean Tuna Salad

Crafting this flavorful Mediterranean Tuna Salad requires a selection of fresh, high-quality ingredients that are easily accessible at any grocery store. Each component plays a vital role in creating the vibrant taste and satisfying texture of this dish, making it a healthy and delicious choice.

• Tuna: For this particular recipe, I typically opt for chunk light albacore tuna packed in water. It offers a firm texture and a mild flavor that pairs beautifully with the Mediterranean ingredients. However, feel free to use your preferred canned tuna. If you’re looking to add an extra layer of richness and depth to your salad, choosing tuna packed in olive oil can significantly enhance the overall flavor. Whichever you choose, ensure it’s thoroughly drained to prevent a watery salad. For an even more gourmet touch, high-quality, oil-packed tuna in glass jars can elevate the experience.
• Feta Cheese: Feta cheese is a cornerstone of Mediterranean cuisine, and its inclusion in this tuna salad is non-negotiable for me. It introduces a delightful salty tang and a creamy yet crumbly texture that complements the other ingredients perfectly. Beyond flavor, feta also adds a boost of protein, making the salad more satisfying. You can purchase pre-crumbled feta for convenience, or for a fresher, more authentic taste, buy a block of feta and crumble it yourself. This often yields a richer flavor and a better texture.
• Fresh Veggies: The abundance of fresh vegetables is what truly makes this tuna salad a vibrant and healthy meal. My go-to selection includes crisp cucumber, finely diced celery for crunch, thinly sliced red onion for a pungent kick, sweet and smoky roasted red peppers, bright green onions, and tender, briny artichoke hearts. This combination ensures a diverse range of textures and flavors in every bite. Feel free to incorporate other favorites like cherry tomatoes, bell peppers, or even grated carrots for added sweetness and color.
• Olives: Olives are another essential Mediterranean staple, and Kalamata olives, with their distinct fruity, briny flavor and meaty texture, are my preferred choice for this salad. Make sure to use pitted Kalamata olives for ease of preparation and consumption. If Kalamata olives aren’t available or if you prefer a different profile, green olives or even sliced black olives can be excellent alternatives, each bringing its own unique touch to the dish.
• Greek Yogurt Dressing: The dressing is where this tuna salad truly shines, offering a healthier and lighter alternative to traditional mayonnaise-based dressings. My Greek yogurt dressing provides a wonderful creaminess and a tangy brightness that perfectly balances the rich flavors of the other ingredients. It’s made with plain Greek yogurt, which is naturally high in protein, combined with fresh lemon juice for zest, a drizzle of extra virgin olive oil for healthy fats, and plenty of fresh dill for its distinctive aromatic essence. While I love the health benefits and flavor of Greek yogurt, if you absolutely prefer mayonnaise, you can certainly substitute it, or even use a mix of both for a creamier texture with a hint of tang.

How to Make Mediterranean Tuna Salad: A Simple Guide

Preparing this Mediterranean Tuna Salad is incredibly straightforward, requiring minimal effort and time, making it an ideal choice for a quick weeknight meal or a healthy lunch prep. Follow these simple steps to bring this vibrant salad to life:

• Step 1: Prepare and Combine Salad Ingredients: Begin by ensuring your canned tuna is thoroughly drained. In a large mixing bowl, combine the flaked tuna with all the prepared fresh vegetables: the finely chopped red onion, diced English cucumber, quartered artichoke hearts, chopped roasted red peppers, finely chopped celery, halved Kalamata olives, crumbled feta cheese, sliced green onions, and fresh chopped parsley. Gently fold all these ingredients together. The key here is to mix without mashing the tuna, preserving the texture of the fish and vegetables.
• Step 2: Whisk Together the Greek Yogurt Dill Dressing: In a separate, medium-sized mixing bowl, prepare your light and refreshing dressing. Combine the plain Greek yogurt, high-quality extra virgin olive oil, freshly squeezed lemon juice, fresh chopped dill, a pinch of salt, and a dash of black pepper. Whisk all these ingredients together vigorously until the dressing is smooth and well combined. Taste and adjust the seasoning if necessary, adding more salt, pepper, or lemon juice to your preference.
• Step 3: Gently Mix Dressing with Salad and Serve: Once your dressing is ready, pour it over the prepared tuna and vegetable mixture in the large mixing bowl. Using a spatula or large spoon, gently fold the dressing into the salad, ensuring all the ingredients are evenly coated. Be careful not to overmix, as this can break down the tuna and vegetables. Serve the Mediterranean Tuna Salad immediately for the freshest taste, either as is, on a crisp bed of fresh greens, stuffed into soft pita bread, or layered into your favorite sandwich. The flavors are bright and ready to enjoy!

Creative Ways to Modify This Mediterranean Tuna Salad

One of the best aspects of this Mediterranean Tuna Salad is its flexibility. It’s incredibly easy to customize with ingredients you have on hand or to suit your personal preferences. Here are several delicious ways you can modify this recipe:

• Add More Vegetables: As I highlighted earlier, fresh vegetables are fantastic in this salad. Beyond the core ingredients, consider adding finely diced carrots for a hint of sweetness and extra crunch, colorful bell peppers (red, yellow, or orange) for visual appeal and a different texture, or halved cherry tomatoes for a burst of juicy freshness. Steamed green beans or blanched asparagus tips can also add an unexpected delightful touch.
• Experiment with Cheese: While feta cheese provides that quintessential Mediterranean tang, you can certainly switch things up. Crumbled goat cheese offers a milder, creamier, and slightly more pungent flavor. If you prefer something less assertive, a mild, shredded mozzarella cheese or even a sprinkle of crumbled cotija cheese can work well. For a dairy-free option, nutritional yeast can add a cheesy flavor.
• Spice it Up: The current dressing is subtly flavored, but you can easily amplify the spice profile. Introduce a teaspoon of dried oregano or a blend of Italian seasoning for an earthy, herbaceous note. A pinch of smoked paprika can add a subtle smoky depth, while ground cumin can bring warmth. For those who enjoy a bit of heat, a dash of chili powder or a sprinkle of crushed red pepper flakes will definitely awaken your palate.
• Boost with Beans: Adding beans is a fantastic way to increase the fiber and protein content of your salad, making it even more filling and nutritious. Chickpeas (garbanzo beans) are a classic Mediterranean choice, offering a creamy texture and nutty flavor. White beans (cannellini or great northern beans) are another excellent option, while black beans can add a rustic, earthy element. Just make sure to rinse and drain canned beans thoroughly before adding.
• Vary Your Herbs: Fresh herbs are crucial for a bright Mediterranean flavor. While dill and parsley are staples, consider incorporating other aromatic herbs. Fresh basil leaves, thinly sliced, will add a sweet and peppery dimension. A sprig of fresh mint, finely chopped, can introduce a wonderfully refreshing coolness, especially on a hot day.
• Incorporate Greens: To transform this into a heartier meal or simply to add more greens, try stirring in finely chopped leafy vegetables directly into the salad. Arugula will lend a peppery bite, kale (massaged first to soften) will add earthy notes and extra nutrients, and fresh spinach will offer a mild, tender addition that wilts slightly into the salad.
• Add Grains: For a more substantial salad, especially if serving as a main course, consider adding cooked grains like fluffy quinoa, pearl couscous, or even brown rice. These additions provide complex carbohydrates and a satisfying chewiness.
• Citrus Zest: A little bit of lemon or orange zest grated into the dressing or directly into the salad can brighten all the flavors.

Versatile Ways to Serve This Mediterranean Tuna Salad Recipe

The beauty of this Mediterranean Tuna Salad lies not only in its delicious flavor but also in its incredible versatility. It can be adapted to almost any meal occasion, from a quick snack to a satisfying main course. Here are some of my favorite ways to enjoy this healthy and flavorful dish:

• Classic Sandwich or Wrap: This tuna salad truly shines when served as a sandwich. Pile it generously onto your favorite bread, whether it’s a crusty baguette, whole-wheat slices, or a soft kaiser roll. For a more authentic Mediterranean experience, spoon it into warm, fluffy pita pockets. The soft bread perfectly complements the salad’s fresh ingredients. It also works wonderfully as a topping on a flatbread, like this savory Mediterranean Flatbread, adding a protein-packed layer of flavor.
• Nourishing Bowl: Transform your Mediterranean Tuna Salad into a complete and hearty meal by building a beautiful bowl. Start with a base of fluffy rice, healthy quinoa, or even a generous scoop of creamy hummus. Then, top it with the tuna salad and add extra fresh ingredients like sliced avocado, a drizzle of tahini, or more fresh herbs. It’s an ideal way to enjoy a balanced and satisfying meal, similar to a Buddha Bowl, providing a great source of protein, healthy fats, and vibrant vegetables.
• Light and Healthy Snack: This protein-packed tuna salad makes an excellent snack that the whole family will love. It’s much more nutritious than many processed options and keeps you feeling full and energized. Serve it with crunchy crackers, homemade pita chips, or soft pita bread for dipping. For a low-carb alternative, scoop it onto cucumber slices, bell pepper strips, or crisp celery sticks. It’s also delicious simply enjoyed by the spoonful!
• Lettuce Wraps: For a gluten-free and low-carb option, spoon the tuna salad into large lettuce cups, such as butter lettuce, romaine, or even endive spears. The crispness of the lettuce provides a refreshing contrast to the creamy salad.
• Stuffed Vegetables: Hollow out bell peppers, ripe tomatoes, or even small avocados and fill them with the Mediterranean Tuna Salad for an elegant and wholesome presentation. This makes a great appetizer or a light lunch.
• Side Dish or Appetizer: This salad can also be served as a delightful side dish to grilled chicken or fish, or as part of a Mediterranean mezze platter alongside other dips, olives, and fresh bread.