Mediterranean Tuna Salad (No Mayo, High Protein)
A fresh, bright tuna salad with olive oil, lemon, olives, and sun-dried tomatoes — no heavy mayo. 35g protein per serving at only 320 kcal.
Mediterranean Tuna Salad (No Mayo, High Protein)
A fresh, bright tuna salad with olive oil, lemon, olives, and sun-dried tomatoes — no heavy mayo. 35g protein per serving at only 320 kcal.
Nutrition Per Serving
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Ingredients
- 2 cans (280g drained) Canned tuna (in water)
- 40g (pitted) Kalamata olives
- 30g Sun-dried tomatoes
- ¼ small Red onion
- ½ medium Cucumber
- 1 tbsp Olive oil
- 2 tbsp Lemon juice
- 2 tbsp Fresh parsley
- 1 tbsp Capers
Instructions
-
1
Drain and flake tuna
Drain canned tuna well, pressing out excess water. Flake into a large bowl with a fork.
-
2
Prep vegetables
Dice cucumber and red onion finely. Chop sun-dried tomatoes, olives, and capers.
-
3
Mix together
Add all vegetables to the tuna. Drizzle with olive oil and lemon juice, toss with fresh parsley. Season with pepper (the olives and capers provide enough salt).
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4
Serve
Eat as-is, stuff into a pita, serve over greens, or wrap in lettuce leaves for low-carb. Tastes even better after 30 minutes in the fridge.
Ditch the Mayo — Try Mediterranean Tuna Salad
Forget everything you think you know about tuna salad. This Mediterranean version replaces heavy mayonnaise with a bright olive oil and lemon dressing, adding briny olives, sweet sun-dried tomatoes, and crunchy cucumber for a salad that's fresh, flavorful, and incredibly satisfying.
At 35g protein and only 320 calories, this is one of the most efficient protein meals you can make — and it takes all of 10 minutes with zero cooking required. It's the perfect no-cook lunch for hot days, busy workdays, or when you just don't feel like turning on the stove.
Frequently Asked Questions
Why skip the mayo?
Traditional mayo-based tuna salad adds 180-200 calories of mostly fat with no nutritional benefit. This olive oil and lemon version is lighter, fresher, and provides heart-healthy monounsaturated fats instead.
Is canned tuna safe to eat regularly?
Yes, in moderation. Light tuna (skipjack) is lower in mercury than albacore/white tuna. The FDA considers 2-3 servings per week safe for most adults. Vary your fish intake for the best nutritional balance.
How long does this tuna salad last in the fridge?
It keeps well for up to 3 days in an airtight container. The flavors actually improve after a few hours as the lemon and olive oil meld with the other ingredients. Give it a quick toss before serving.
What can I use instead of sun-dried tomatoes?
Roasted red peppers from a jar are the best substitute — they provide a similar sweet, concentrated flavor. Fresh cherry tomatoes halved also work, though the taste will be brighter and less intense.
How can I turn this into a full meal?
Stuff it into a whole-wheat pita with some greens, serve it over a bed of quinoa, or pile it on toasted sourdough for an open-faced sandwich. Adding a sliced hard-boiled egg bumps the protein up to about 42g per serving.
Did you make this recipe?
Please let us know how it turned out for you! Share a picture on Instagram with the hashtag #aimealplan.
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