Mediterranean Tuna Salad (No Mayo) – Quick, Healthy & Delicious

Mediterranean Tuna Salad is one of those rare recipes that checks all the boxes: quick, healthy, flavorful, and doesn’t require you to turn on the stove (because who wants to deal with that on a hot Tuesday afternoon?). This no-mayo version is light and zesty, but still filling enough to keep you going whether you’re wrangling toddlers, answering emails, or dodging your next Zoom call.

Packed with protein-rich albacore tuna, juicy vine tomatoes, crisp cucumbers, briny olives, and a tangy vinaigrette, it’s everything your taste buds (and your tired weekday self) have been craving. Plus, it stores like a dream, so hello easy meal prep! Mediterranean Tuna Salad isn’t just a healthy lunch idea—it’s a fresh take on a classic that finally makes tuna salad feel fun again. And bonus? No mayo in sight. Your summer self (and your Tupperware) will thank you.

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What is Mediterranean Tuna Salad?

Mediterranean Tuna Salad is basically what happens when a Greek village and a can of tuna have a very delicious baby. Instead of drowning in mayo, this version leans on olive oil, vinegar, and loads of fresh herbs and veggies for bold, bright flavor. The tuna—usually albacore for its meatier texture—is tossed with crunchy cucumbers, sweet tomatoes, red onion, marinated artichokes, olives, and creamy crumbled feta.

A dash of Italian seasoning and a garlicky punch pull it all together into one happy bowl of goodness. It’s hearty enough to eat on its own but also plays well in a pita, over greens, or scooped up with crackers. It’s like the upgraded adult version of that tuna sandwich you used to eat in middle school, but, you know, chic. Think of it as your go-to when you want something quick and fresh that still feels like a meal. Oh, and it’s perfect for meal prep too.

Reasons to Try Mediterranean Tuna Salad

Okay, let’s talk real life for a sec. You’re busy. Like, throw-together-lunch-while-holding-a-baby-and-answering-a-work-call busy. That’s where Mediterranean Tuna Salad swoops in like a cape-wearing hero. First, it takes just 5 minutes to throw together. No cooking. No fuss. Just open, chop, mix, done. Second, it’s healthy without being sad—packed with lean protein, healthy fats, and a good mix of veggies that’ll leave you satisfied and energized, not sluggish.

Third, it’s mayo-free (yay for no soggy sandwich vibes!) which means it stays fresh longer and is picnic and lunchbox-friendly. Fourth, it’s wildly versatile. Stuff it into a pita, toss it over greens, pair it with pasta for a more filling meal, or even enjoy it with a side of Greek Lettuce Salad. Oh, and picky eaters? They’ll surprisingly be into it. The bold Mediterranean flavors somehow make tuna cool again. Last but not least: you can make a big batch ahead of time and have lunch ready for days. Less decision fatigue = more mental space for everything else.

Ingredients Needed to Make Mediterranean Tuna Salad

• 4 (5 oz) cans of albacore tuna, drained
• 1 English cucumber, sliced and quartered
• ½ red onion, thinly sliced
• 3–4 vine ripe tomatoes, chopped
• 1 cup marinated artichoke hearts, chopped
• ½ cup mixed green and Kalamata olives, chopped
• 1 handful of fresh parsley, chopped
• 3 garlic cloves, grated
• 1 tablespoon dried Italian seasoning
• ½ cup crumbled feta cheese
• ¼ cup olive oil
• 1 tablespoon red or white wine vinegar
• Salt and pepper to taste

Instructions to Make Mediterranean Tuna Salad – Step by Step

Step 1: Drain the Tuna and Prep the Veggies

Start by draining your albacore tuna well. You want it flaky, not soggy—no one wants a salad that feels like a sponge. While the tuna drains, grab your veggies and start prepping: quarter your cucumber slices, chop the vine ripe tomatoes (try to avoid squishing them into mush), and thinly slice that red onion like you’re on a cooking show. Don’t forget the marinated artichoke hearts—give them a rough chop so they’re easier to mix in. The olives (green and Kalamata) add that briny depth, so chop those up too, but leave them chunky enough to get that pop of flavor in every bite.

Step 2: Combine the Ingredients in a Large Bowl

Once your ingredients are prepped, toss everything into a large mixing bowl. Add the drained tuna, cucumbers, tomatoes, red onion, chopped olives, and artichoke hearts. Toss in the grated garlic for that irresistible bite and stir in the fresh chopped parsley like you’re channeling your inner Mediterranean grandma. Sprinkle over the Italian seasoning, then crumble in the feta. This is when it starts to look and smell amazing. Give everything a gentle mix—don’t over-stir or the tuna will fall apart too much.

Step 3: Add the Olive Oil and Vinegar

Drizzle the olive oil over the salad, followed by a tablespoon of red or white wine vinegar—whatever you’ve got on hand. (If you’re feeling fancy, go with red wine vinegar for a slightly deeper zing.) The olive oil gives it that silky finish while the vinegar cuts through the richness and keeps things fresh. Toss gently again until everything is beautifully coated. This is where the flavors really start coming together.

Step 4: Taste and Season

Now comes the fun part—taste testing. Grab a spoon and give it a sample bite. Add salt and pepper to taste (start light—you can always add more, but you can’t take it back). If it needs a bit more brightness, a squeeze of lemon juice never hurts. Want a little extra heat? A pinch of red pepper flakes will do the trick. Customize it to your liking, because you’re the boss of your bowl.

Step 5: Chill or Serve Immediately

If you’ve got the patience (bless you), let the salad sit in the fridge for 30 minutes so the flavors can mingle like old friends at a reunion. If not, dive in! It’s just as tasty straight from the mixing bowl. This salad holds up beautifully in the fridge for up to four days, which makes it ideal for lunch prep, last-minute dinners, or that 3pm hunger that hits out of nowhere.

Step 6: Optional Add-Ons for Extra Flair

Feeling creative? Go wild. Add chopped sun-dried tomatoes for a chewy-sweet punch. Throw in some basil pesto for an herby upgrade. Serve it over quinoa, stuff it into an avocado half, or pile it on Easy Pesto Pasta Salad for a power lunch. You can even make it your main course by pairing it with Mediterranean Chicken Tenders for a complete protein-packed dinner. Honestly, there’s no wrong way to eat this—except not eating it.

What to Serve with Mediterranean Tuna Salad

This salad is super satisfying on its own, but if you want to round out your plate (or impress at a potluck), there are so many tasty pairings. Try it with warm pita bread or crispy flatbread chips for scooping. A side of Greek Lemon Rice Soup makes it feel like a cozy Mediterranean cafe lunch. Or serve it over a bed of arugula or baby spinach for a low-carb vibe. If you’re in the mood for crunch, Cowboy Caviar is a fun, protein-rich pairing that complements the flavors without clashing. You can even go full salad bar and add in sliced hard-boiled eggs or avocado. Basically, Mediterranean Tuna Salad plays nice with just about everything.

Key Tips for Making Mediterranean Tuna Salad

First, use a good quality tuna—albacore packed in water is ideal because it’s firm and less fishy. Second, don’t skip the marinated artichokes—they bring an extra zing that makes this salad pop. Third, chop your veggies into similar sizes so every bite feels balanced. Fourth, grate your garlic instead of mincing—it blends better and adds flavor without the harsh bite. Fifth, if you’re making it ahead of time, hold off on the feta until just before serving to keep it from getting too soft. And finally, keep the seasoning light at first. The olives and feta are salty already, so you don’t want to go overboard. This isn’t one of those dishes where more is always better—balance is key.

Storage and Reheating Tips Mediterranean Tuna Salad

The beauty of this Mediterranean Tuna Salad is how well it stores. Pop it in an airtight container and it’ll last up to 4 days in the fridge. In fact, it might taste even better on day two once all the flavors have had a chance to mingle. Just give it a quick stir before serving and maybe an extra drizzle of olive oil if it looks a little dry. No reheating necessary (or recommended) since it’s a cold salad. Perfect for grab-and-go lunches, road trips, or when cooking dinner just sounds like too much. Want to freshen it up midweek? Add some extra tomatoes or cucumbers right before serving. Boom—refreshed and ready to roll.

FAQs

Can I use a different type of tuna?
Yes, you can use chunk light tuna or even fresh grilled tuna if you have it on hand. Just aim for something firm so it holds up in the salad.

Is this gluten-free?
Totally. Just watch your add-ins like pita or crackers if you’re serving it alongside.

Can I make it dairy-free?
You bet. Just leave out the feta or sub in a vegan cheese crumble. The salad still holds up beautifully.

Can I add pasta?
Absolutely. Turning it into a pasta salad is a great way to stretch the recipe—check out our Lemon Basil Pasta Salad for a pairing idea.

How long does it last?
Up to four days in the fridge. Make it on Sunday and enjoy all week long.

Final Thoughts

Mediterranean Tuna Salad is your shortcut to eating something healthy, delicious, and actually satisfying—without spending hours in the kitchen. Whether you’re meal prepping for the week or throwing lunch together between Zoom calls and laundry loads, this no-mayo version is a serious lifesaver. It’s zesty, colorful, and crammed with flavor (and yes, that’s a power word!). Plus, it’s flexible enough to pair with other healthy recipes you already love. So go ahead—make a double batch. You’ll be glad you did when lunchtime rolls around and all you have to do is grab a fork.

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