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Close up of an oval serving platter with a veggie loaded Mediterranean tuna salad garnished with fresh herbs and lemon slices.
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Mediterranean Tuna Salad

Mediterranean tuna salad with spinach, tomatoes, cucumber, olives and feta cheese is bright and fresh, but also creamy and hearty.
Prep Time10 minutes
Total Time10 minutes
Yield: 4 servings

Ingredients

  • 2 (5 oz) cans tuna, well drained and flaked
  • 1 cup chopped fresh spinach
  • 1 cup halved cherry tomatoes
  • ½ cup chopped cucumber
  • ½ cup crumbled feta cheese
  • ¼ cup halved Kalamata olives
  • ⅔ cup plain Greek yogurt (see notes)
  • 1 teaspoon fresh lemon juice
  • ½ teaspoon kosher salt
  • ¼ teaspoon black pepper

Instructions

  • Combine the tuna, spinach, tomatoes, cucumber, feta cheese and olives in a medium bowl and mix well.
  • Add the Greek yogurt, lemon juice, salt and pepper and stir well to get everything well coated.
  • Serve immediately or cover and refrigerate until ready to serve.

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Notes

Tuna: Canned solid albacore tuna that’s packed in water is my go-to for canned tuna. Feel free to sub another variety, but you may need to make adjustments if your tuna is packed in oil.
Spinach: Baby spinach is usually washed and ready to use and so easy to add some veggie goodness. Do be sure to chop it up so the salad is easier to eat.
Tomatoes: Cherry tomatoes are readily available year round and the perfect size to use in this salad. You could also used chopped roma tomatoes if you prefer.
Cucumber: A regular cucumber or English/hot house cucumber will work for this recipe.
Feta cheese: This adds a great saltiness and richness to the salad. You could swap in goat cheese if you’d like but it’ll change the flavor profile a bit.
Greek yogurt: I use all Greek yogurt for this recipe to keep it light and add some extra protein. However, you could certainly use mayonnaise or half mayo and half Greek yogurt. And feel free to add extra to get this to your desired level of creaminess.
Serving ideas:
  • Make a lettuce wrap or wrap it up in a whole wheat tortilla for a light and healthy lunch.
  • Or just add crackers and snack away, a particularly good option for a busy day when you're eating at your desk.
  • Make a tuna salad melt. Pile up the tuna salad on a whole wheat English muffin or some bread, add your favorite sliced cheese on top and pop it under the broiler for a couple of minutes. (Watch closely so it doesn’t burn!)
  • Create a tuna salad sandwich with this salad, or serve open-faced on a piece of toast.
Leftovers/storage: Store leftover tuna salad in the refrigerator in a covered container for 1-2 days.

Nutrition

Serving: 1serving | Calories: 128kcal | Carbohydrates: 5g | Protein: 13g | Fat: 6g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Cholesterol: 29mg | Sodium: 414mg | Fiber: 1g | Sugar: 3g
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