Chickpea Tuna Salad is a fresh, protein-rich dish bursting with Mediterranean flavors. It combines flaky oil-packed tuna, creamy chickpeas, crisp vegetables, and a zesty lemon-caper vinaigrette over a bed of baby spinach. Light yet filling, this salad makes a perfect lunch, light dinner, or healthy meal prep option.

Why You’ll Love This Recipe

This salad is everything you want in a quick and nourishing meal—high in protein, full of texture, and packed with bright, tangy flavor. The chickpeas offer plant-based protein and fiber, while the tuna and feta add savory depth. It comes together in under 30 minutes and doesn’t require any cooking, making it perfect for warm days or busy schedules.

Ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

2 tablespoons lemon juice
1 tablespoon nonpareil capers, rinsed and chopped
1 tablespoon finely chopped shallot
¼ teaspoon salt
¼ teaspoon ground pepper
1 (15 oz) can no-salt-added chickpeas, rinsed
1 (6.7 oz) jar oil-packed tuna, drained
1 cup halved cherry tomatoes
1 cup thinly sliced English cucumber
½ cup crumbled feta cheese
2 tablespoons chopped fresh dill
3 tablespoons extra-virgin olive oil
3 cups baby spinach

Directions

Marinate the aromatics:
In a large bowl, stir together the lemon juice, chopped capers, shallot, salt, and pepper. Let sit for 5 minutes to soften the shallots and meld flavors.
Prepare the salad:
In a separate large bowl, toss the chickpeas, tuna, cherry tomatoes, cucumber, feta, and dill until well combined.
Make the vinaigrette:
Slowly whisk the olive oil into the lemon-caper mixture until fully emulsified.
Assemble the salad:
Spoon about 5 tablespoons of the vinaigrette over the chickpea-tuna mixture and toss to coat evenly.
Serve:
Divide the baby spinach among serving plates or bowls. Top with the chickpea-tuna mixture and drizzle with additional vinaigrette if desired. Serve immediately.

Servings and timing

Servings: 4
Prep Time: 15 minutes
Total Time: 15 minutes
Calories: Approximately 370 kcal per serving

Variations

Add grains: Stir in cooked quinoa or farro for added heartiness.
Extra crunch: Add thinly sliced radishes or chopped celery.
No tuna? Substitute with canned salmon, grilled chicken, or skip the meat for a vegetarian version.
Herb swap: Use fresh parsley or basil if you don’t have dill.
Make it spicy: Add a pinch of crushed red pepper or a few dashes of hot sauce to the dressing.

storage/reheating

Store the salad components separately in the refrigerator for up to 3 days. Dress the salad just before serving to maintain freshness and texture. This salad is not suitable for reheating and is best served chilled or at room temperature.

FAQs

Can I use water-packed tuna instead of oil-packed?

Yes, but oil-packed tuna adds extra richness and flavor. If using water-packed tuna, consider adding a bit more olive oil to the dressing.

Can I make this salad ahead of time?

Yes, but keep the dressing separate and combine just before serving for best results.

Is this salad good for meal prep?

Absolutely. Prepare and portion into containers with the dressing on the side for easy grab-and-go meals.

What can I use instead of feta?

Goat cheese, shaved Parmesan, or a dairy-free cheese substitute can be used.

How do I keep the spinach from getting soggy?

Toss the spinach with the chickpea mixture right before serving, or keep it separate during storage.

Can I omit the dill?

Yes, but dill adds a fresh, herby flavor. Substitute with parsley or omit if preferred.

What kind of cucumber works best?

English cucumber is ideal due to its thin skin and mild flavor, but any cucumber will work.

Can I serve this as a wrap?

Yes, it makes a great filling for lettuce wraps, pita, or tortillas.

Is this recipe gluten-free?

Yes, all ingredients listed are naturally gluten-free. Just verify the label on the tuna and feta to be sure.

How can I make it dairy-free?

Simply omit the feta or use a plant-based cheese alternative.

Conclusion

Chickpea Tuna Salad is a vibrant, nutrient-dense meal that’s as satisfying as it is refreshing. With bold Mediterranean flavors, quick prep, and a variety of textures, it’s a go-to recipe for healthy lunches, light dinners, or effortless meal prep. Whether served on a bed of greens or tucked into a wrap, this salad is sure to become a staple in your kitchen.

Chickpea Tuna Salad

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Author: Olivia
Total Time: 15 minutes
Yield: 4 servings
Diet: Gluten Free

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Description

This Chickpea Tuna Salad is a wholesome, Mediterranean-inspired meal packed with protein-rich chickpeas, flaky tuna, crisp veggies, and briny capers—all tossed in a zesty lemon-olive oil vinaigrette. It’s a bright, satisfying salad perfect for lunch, meal prep, or a light dinner!

Instructions

In a large mixing bowl, stir together lemon juice, chopped capers, shallot, salt, and pepper. Let sit for 5 minutes to mellow the shallots.
In another bowl, combine chickpeas, tuna, cherry tomatoes, cucumber, feta cheese, and fresh dill.
Whisk the olive oil into the lemon mixture until emulsified.
Spoon about 5 tablespoons of the vinaigrette over the chickpea-tuna mixture and toss to coat.
Serve the salad mixture over a bed of baby spinach and drizzle with remaining dressing if desired.

Notes

Swap in canned salmon or grilled chicken for variety.
Add kalamata olives or red bell pepper for extra Mediterranean flavor.
Great for meal prep—store components separately and assemble fresh.

Prep Time: 15 minutes
Category: Salad, Main Course
Method: No-Cook