Mediterranean Tuna Salad: Easy 10-Minute Win

Name: Mediterranean Tuna Salad
Prep time: 10 min
Total time: 10 min
Cuisine: Mediterranean
Ingredients: 2 cans tuna (5 ounces each); ¼ English cucumber, chopped (about ½ cup); 10 cherry tomatoes, quartered; ¼ red onion, finely chopped; 1 stalk celery, chopped; 10 olives (kalamata or green manzanilla), chopped; ½ cup fresh parsley, chopped; ¼ cup fresh dill, loosely packed and chopped; Juice of 1 large lemon (about ¼ cup lemon juice); ½ cup plain Greek yogurt; ½ teaspoon garlic powder; ¼ teaspoon kosher salt (more to taste); ¼ teaspoon black pepper; 1 tablespoon extra-virgin olive oil (optional, especially if using tuna packed in water)

Jump to Recipe

If you’ve ever stood in front of your fridge at noon thinking, “Please don’t make me eat another sad desk salad,” this Mediterranean Tuna Salad is about to become your new best friend.

This isn’t the gloopy, mayo-heavy tuna salad from the breakroom fridge. Nope. This is a bright, fresh, creamy-without-being-heavy Mediterranean Tuna Salad that comes together in 10 minutes flat. It’s packed with protein, crunchy veggies, fresh herbs, and a lemony Greek yogurt dressing that tastes like sunshine in a bowl.

As a busy mom or professional (or both!), you deserve lunches that feel nourishing and satisfying without stealing half your day. This recipe is one of those “stir, taste, serve” miracles that makes you feel like you’ve got your life together—even if the laundry says otherwise.

Why You’ll Love This Mediterranean Tuna Salad

Let’s break it down:

Ready in 10 minutes or less
High-protein (38g per serving!)
No mayo
Gluten-free
Perfect for meal prep
Tastes even better the next day

It’s creamy thanks to Greek yogurt, zippy from fresh lemon juice, and loaded with crisp vegetables. Every bite has a little crunch, a little saltiness from olives, and that fresh-herb pop that makes it feel a tiny bit fancy.

And yet? It’s made with canned tuna. We love a low-effort glow-up.

Fresh Ingredients That Make It Shine

Here’s everything you’ll need for this Mediterranean Tuna Salad:

2 cans tuna (5 ounces each)
¼ English cucumber, chopped (about ½ cup)
10 cherry tomatoes, quartered
¼ red onion, finely chopped
1 stalk celery, chopped
10 olives (kalamata or green manzanilla), chopped
½ cup fresh parsley, chopped
¼ cup fresh dill, loosely packed and chopped
Juice of 1 large lemon (about ¼ cup)
½ cup plain Greek yogurt
½ teaspoon garlic powder
¼ teaspoon kosher salt (plus more to taste)
¼ teaspoon black pepper
1 tablespoon extra-virgin olive oil (optional, especially if tuna is packed in water)

Nothing fancy. Nothing hard to find. Just simple, wholesome ingredients doing their thing.

How to Make Mediterranean Tuna Salad (Step-by-Step)

You don’t even need to turn on the stove. That’s my kind of lunch.

Step 1: Chop and Flake

Chop the cucumber, cherry tomatoes, celery, red onion, parsley, dill, and olives into small pieces. The smaller you dice them, the more balanced each bite will taste.

Flake the tuna right in the bottom of a mixing bowl. If you’re using tuna packed in olive oil, there’s no need to drain it. If it’s packed in water, you can drain it—or keep a little liquid for moisture.

Step 2: Mix It All Together

Add all the chopped veggies and herbs into the bowl with the tuna.

Spoon in the Greek yogurt. Pour in the fresh lemon juice. Sprinkle the garlic powder, salt, and black pepper over everything.

If your tuna was packed in water, drizzle in that tablespoon of extra-virgin olive oil. It adds richness and ties all the flavors together beautifully.

Step 3: Stir and Taste

Give it a good stir. Not a gentle one. A real, “I’m-hungry-and-ready” stir.

Taste and adjust the salt or lemon as needed. If you like things extra bright, add a squeeze more lemon. If you love garlic, sprinkle in just a touch more garlic powder.

That’s it. Your Mediterranean Tuna Salad is ready to serve.

Mediterranean Tuna Salad healthy no mayo with cucumbers, cherry tomatoes, olives and fresh herbs in a ceramic bowl — This Mediterranean Tuna Salad is made with tuna, crisp cucumbers, cherry tomatoes, olives and fresh dill for a bright, healthy 10-minute lunch.

How to Serve It (Because Options Matter)

This is where things get fun. You can:

Scoop it onto whole-grain crackers
Stuff it into a warm pita
Serve it over mixed greens
Layer it in a sandwich
Spoon it into lettuce cups for a low-carb option

For a balanced lunch, pair this high-protein tuna salad with complex carbs like crackers or whole-grain bread. The protein, healthy fats, and carbs work together to keep you full and help curb those 3 p.m. snack cravings.

And yes, it travels beautifully. Pack it in an airtight container and bring it to work. Your coworkers will peek over and ask what smells so fresh.

Expert Tips for the Best Mediterranean Tuna Salad

Let’s make sure yours turns out perfect every time.

1. Dice small for better texture.
Tiny pieces mean you get a little cucumber, olive, and herb in every bite. No one wants a giant chunk of onion stealing the show.

2. Add olive oil if needed.
If you’re using tuna packed in water, that tablespoon of olive oil makes a big difference in creaminess and flavor.

3. Make it dairy-free.
Swap the Greek yogurt for half a mashed avocado. It creates a creamy texture and adds healthy fats. Plus, avocado and lemon? Always a win.

4. Let it sit for 15 minutes (if you can wait).
The flavors meld together beautifully. But if you’re starving, go ahead and dig in. I won’t judge.

A Little Story From My Kitchen

I first made this Mediterranean Tuna Salad on a week when my to-do list felt longer than my patience. Between school drop-offs, deadlines, and the endless question of “What’s for dinner?” I needed something fast and filling.

I threw it together with what I had in the fridge—and when I took that first bite, I actually paused. It was fresh, satisfying, and didn’t leave me feeling heavy or sleepy. That week, it became my go-to lunch. And honestly? It still is.

Because sometimes the simplest recipes are the ones that save us.

FAQs About Mediterranean Tuna Salad

Can I substitute the Greek yogurt?

Yes! If you prefer dairy-free, use half a mashed avocado instead. It keeps the salad creamy while adding healthy fats. You could also try a dairy-free yogurt alternative if that’s what you have on hand.

How long does Mediterranean Tuna Salad last in the fridge?

Store leftovers in an airtight container in the refrigerator for 3–5 days. The flavors deepen over time, which makes it great for meal prep.

Is this Mediterranean Tuna Salad good for weight loss?

This Mediterranean Tuna Salad is high in protein and balanced with healthy fats and fiber from vegetables. Protein helps you feel satisfied longer, which can support overall balanced eating habits.

Can I make it ahead of time?

Absolutely. It’s perfect for prepping on Sunday and enjoying throughout the week. Just give it a quick stir before serving.

What kind of tuna works best?

Both tuna packed in olive oil and tuna packed in water work well. If using water-packed tuna, just add a little extra olive oil for richness.

Nutrition Snapshot (Per Serving)

Calories: 310
Protein: 38g
Carbohydrates: 12g
Fat: 14g

This is the kind of lunch that keeps you fueled, focused, and far away from the vending machine.

A Bright, Feel-Good Lunch You’ll Crave

There’s something deeply comforting about a recipe that’s simple, fast, and genuinely good for you. This Mediterranean Tuna Salad checks all the boxes: creamy without mayo, bursting with fresh flavor, and ready in just 10 minutes.

Whether you’re packing lunch for work, feeding picky eaters, or just trying to eat something that makes you feel energized instead of sluggish, this Mediterranean Tuna Salad delivers. It’s proof that healthy can be easy—and absolutely delicious.

So grab that mixing bowl, squeeze that lemon, and give yourself a lunch that feels like a little Mediterranean escape right in your own kitchen. You deserve it.

Make It a Mediterranean Moment

If this Mediterranean Tuna Salad has you dreaming of fresh herbs and sunny flavors, why not turn it into a full spread? Pair it with a cozy bowl of Greek Lemon Chicken Soup for the ultimate light-but-satisfying lunch. Add a crisp side like Persian Shirazi Salad to keep those cucumber and tomato vibes going strong. Planning dinner instead? It’s absolutely delicious alongside Slow Cooker Greek Chicken for an easy, flavor-packed meal. And if you love scooping and stacking, serve it with slices of No Knead Seeded Oat Bread for a wholesome touch.

If you’re in the mood to explore another variation, you might also enjoy this fresh take on Mediterranean Tuna Salad for even more inspiration.