Mediterranean Tuna Salad (No Mayo) – Bright, Fresh, and Ready in Minutes

Mediterranean tuna salad is the kind of dish you make once and keep on repeat. It’s fresh, briny, and full of color, with a punchy lemon-olive oil dressing instead of heavy mayo. Think crunchy veggies, tender tuna, and lots of herbs tossed together in one bowl.

It’s simple enough for a quick lunch but satisfying enough for dinner. Serve it with crusty bread, stuff it into pita, or spoon it over greens—this is a flexible, feel-good recipe you’ll want to keep handy.

Mediterranean Tuna Salad (No Mayo) - Bright, Fresh, and Ready in Minutes

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Prep Time 10 minutes mins

Total Time 10 minutes mins

Servings 4 servings

Ingredients

  

• Canned tuna: 2 cans (5–6 oz each), ideally packed in olive oil; water-packed also works
• Cherry tomatoes: 1 cup, halved
• Cucumber: 1 small (Persian or English), diced
• Red onion: 1/4 small, thinly sliced or finely minced
• Kalamata olives: 1/3 cup, pitted and halved
• Capers: 1–2 tablespoons, drained
• Roasted red peppers: 1/3 cup, chopped (optional but great)
• Fresh parsley: 1/4 cup, chopped
• Fresh dill or basil: 2–3 tablespoons, chopped
• Feta cheese: 1/3 cup, crumbled (optional)
• Lemon: 1 large, zested and juiced
• Extra-virgin olive oil: 3–4 tablespoons
• Dijon mustard: 1 teaspoon
• Garlic: 1 small clove, finely grated or minced
• Red wine vinegar: 1 teaspoon (optional for extra tang)
• Dried oregano: 1/2 teaspoon
• Kosher salt and black pepper: to taste

Instructions

 

• Prep the produce: Halve the tomatoes, dice the cucumber, and thinly slice the red onion. Chop the parsley and dill. Halve the olives and chop the roasted red peppers if using.
• Mix the dressing: In a small bowl, whisk together lemon juice, lemon zest, olive oil, Dijon, garlic, red wine vinegar (if using), oregano, a pinch of salt, and a few grinds of pepper. Taste and adjust acidity or salt.
• Drain the tuna: If using oil-packed tuna, lightly drain but don’t press it dry—the oil adds flavor. If using water-packed, drain well.
• Combine in a bowl: Add tuna to a large bowl and gently break it into bite-size chunks. Add tomatoes, cucumber, onion, olives, capers, roasted red peppers, and herbs.
• Toss with dressing: Pour the dressing over the salad and toss gently until everything is coated but the tuna still holds texture.
• Add feta (optional): Fold in crumbled feta. Taste and season with more salt, pepper, or lemon as needed.
• Rest briefly: Let it sit for 5–10 minutes so the flavors can mingle. Serve with greens, pita, or crusty bread.

What Makes This Recipe So Good

• No mayo, all flavor: Extra-virgin olive oil, lemon, Dijon, and herbs make a bright dressing that keeps things light.
• Pantry-friendly: Canned tuna, jarred olives, and capers mean you can make it anytime.
• Customizable: Swap veggies, add beans or grains, adjust herbs—this salad plays well with what you have.
• Protein-packed: Tuna adds staying power without making the salad heavy.
• Meal-prep ready: Holds up well in the fridge and tastes even better after the flavors mingle.

Shopping List

• Canned tuna: 2 cans (5–6 oz each), ideally packed in olive oil; water-packed also works
• Cherry tomatoes: 1 cup, halved
• Cucumber: 1 small (Persian or English), diced
• Red onion: 1/4 small, thinly sliced or finely minced
• Kalamata olives: 1/3 cup, pitted and halved
• Capers: 1–2 tablespoons, drained
• Roasted red peppers: 1/3 cup, chopped (optional but great)
• Fresh parsley: 1/4 cup, chopped
• Fresh dill or basil: 2–3 tablespoons, chopped
• Feta cheese: 1/3 cup, crumbled (optional)
• Lemon: 1 large, zested and juiced
• Extra-virgin olive oil: 3–4 tablespoons
• Dijon mustard: 1 teaspoon
• Garlic: 1 small clove, finely grated or minced
• Red wine vinegar: 1 teaspoon (optional for extra tang)
• Dried oregano: 1/2 teaspoon
• Kosher salt and black pepper: to taste

How to Make It

1. Prep the produce: Halve the tomatoes, dice the cucumber, and thinly slice the red onion. Chop the parsley and dill.

   Halve the olives and chop the roasted red peppers if using.

2. Mix the dressing: In a small bowl, whisk together lemon juice, lemon zest, olive oil, Dijon, garlic, red wine vinegar (if using), oregano, a pinch of salt, and a few grinds of pepper. Taste and adjust acidity or salt.
3. Drain the tuna: If using oil-packed tuna, lightly drain but don’t press it dry—the oil adds flavor. If using water-packed, drain well.
4. Combine in a bowl: Add tuna to a large bowl and gently break it into bite-size chunks.

   Add tomatoes, cucumber, onion, olives, capers, roasted red peppers, and herbs.

5. Toss with dressing: Pour the dressing over the salad and toss gently until everything is coated but the tuna still holds texture.
6. Add feta (optional): Fold in crumbled feta. Taste and season with more salt, pepper, or lemon as needed.
7. Rest briefly: Let it sit for 5–10 minutes so the flavors can mingle. Serve with greens, pita, or crusty bread.

Storage Instructions

• Fridge: Store in an airtight container for 2–3 days.

  The flavors deepen over time.

• If making ahead: Keep delicate ingredients like tomatoes and herbs separate and fold them in just before serving for max freshness.
• Avoid sogginess: If serving over greens, store the salad and greens separately and combine right before eating.
• No freezing: Tuna salad doesn’t freeze well due to texture changes.

Why This is Good for You

• Heart-healthy fats: Olive oil and tuna provide unsaturated fats that support heart health.
• Lean protein: Tuna is high in protein, which helps keep you full and supports muscle maintenance.
• Veggie power: Cucumbers, tomatoes, onions, and herbs add fiber, antioxidants, and crunch with minimal calories.
• Low in added sugar: The dressing is clean and simple with no sugary extras.
• Balanced meal: Add whole grains or beans to round it out with complex carbs and extra fiber.

What Not to Do

• Don’t skip draining: Excess liquid from tuna or capers can water down the dressing.
• Don’t overmix: Stir gently so the tuna stays in nice pieces instead of turning mushy.
• Don’t oversalt early: Olives, capers, and feta are salty. Taste after mixing before adding more salt.
• Don’t use bitter oil: Harsh olive oil can overwhelm the salad. Choose a smooth, good-quality extra-virgin olive oil.
• Don’t forget acid: Lemon and a touch of vinegar brighten everything.

  Without it, the salad tastes flat.

Recipe Variations

• Greek-style: Add chopped romaine, extra feta, and a few pepperoncini slices.
• Bean boost: Stir in a cup of chickpeas or cannellini beans for extra fiber and creaminess.
• Grain bowl: Serve over farro, quinoa, or bulgur to make it more filling.
• Herb swap: Use basil and mint in summer, or parsley and dill year-round.
• Crunch factor: Add chopped celery, fennel, or toasted pine nuts.
• Citrus twist: Use a mix of lemon and orange zest for a softer, aromatic finish.
• Spicy kick: Add a pinch of red pepper flakes or a spoonful of harissa to the dressing.
• Avocado upgrade: Fold in diced avocado just before serving for richness without mayo.
• Pescatarian Niçoise nod: Add blanched green beans and baby potatoes, then toss gently with the same dressing.

FAQ

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

Yes. Water-packed tuna works well and keeps the salad lighter. Just drain it thoroughly and add an extra drizzle of olive oil to the dressing if needed.

What can I use instead of Dijon mustard?

You can use a pinch of dry mustard or a small squeeze of regular yellow mustard.

If you skip mustard entirely, add a bit more lemon and a touch of vinegar to balance the dressing.

Is this salad gluten-free?

Yes, the salad itself is naturally gluten-free. Just watch what you serve it with—choose gluten-free bread or grains if needed.

How do I reduce the sodium?

Rinse capers, choose low-sodium tuna if available, and go easy on added salt. You can also skip the feta or use a smaller amount.

Can I make it ahead for lunch?

Absolutely.

Mix everything except the tomatoes and herbs, then add those right before eating. It keeps well for 2–3 days in the fridge.

What if I don’t like olives?

Leave them out and add more roasted red peppers or artichoke hearts for a similar briny vibe without the olive flavor.

Can I use fresh tuna?

Yes. Flake leftover seared or poached tuna and use it in place of canned.

Let it cool before mixing so it doesn’t wilt the herbs.

How do I make it dairy-free?

Skip the feta or replace it with diced avocado or a few marinated artichokes for richness.

Wrapping Up

This Mediterranean tuna salad is quick, vibrant, and endlessly adaptable. With a lemony olive oil dressing and plenty of crunchy vegetables, it’s a no-mayo option that still feels creamy, satisfying, and full of character. Keep the pantry staples on hand, toss in whatever fresh herbs you’ve got, and you’ll have a reliable go-to for busy days, meal prep, or a light dinner that doesn’t taste like a compromise.