Chickpea Tuna Salad
This Chickpea Tuna Salad delivers 28g protein and 317 calories per serving — a plant-forward option that doesn't sacrifice protein despite being meat-light. Quick-preps 4 servings on the stovetop, making it valuable for meal-prep variety and budget efficiency. Built for lifters who want nutrient-dense carbs from legumes while staying under calorie targets.
Ingredients
- •Yellow Onion(120g)
- •Beans, Chickpeas, Canned, Drained
- •Tomato, Cherry
- •Cucumber
- •Bell Pepper
- •Canned Tuna(340g)
- •Arugula(720g)
- •Parsley, Fresh(60g)
- •Cheese, Feta, Crumbled(60g)
- •Lemon Juice, Fresh(60g)
- •Olive oil(45g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Garlic(10g)
- •1 teaspoon kosher salt
- •1/2 teaspoon ground black pepper
Instructions
- 1Place the red onion in a small bowl and cover with cold water. Let sit while you prepare the rest of the salad (this preserves its flavor but takes off some of the harshness...and the continual red onion aftertaste).
- 2To a large mixing bowl, add the chickpeas, tomatoes, cucumber, onions, and bell pepper. Drain the tuna and flake into the bowl. Add the arugula.
- 3Prepare the dressing: In a small bowl or measuring cup, stir together the lemon juice, olive oil, garlic, salt, and pepper. (You can also shake them all together in a mason jar with a tight-fitting lid). Drizzle enough over the salad to moisten it, then toss to coat. Sprinkle the feta and parsley over the top, then toss lightly again. Taste and add additional salt, pepper, or dressing as desired. Enjoy!
Nutrition — Per Serving
317
calories
28g
protein
18g
fat
- Carbohydrates
- 13g
- Saturated fat
- 4.4g
- Sodium
- 550 mg
- Dietary fiber
- 4.0g
4 servings per batch · ~354g each
Macro data sourced from USDA FoodData Central
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How much protein does Chickpea Tuna Salad have per serving?
Each serving provides 28g of protein and 317 calories, with 18g fat and 13g carbs per serving. This plant-animal protein blend delivers moderate protein in a light calorie package.
How long does Chickpea Tuna Salad take to prep?
This recipe qualifies as quick prep and produces 4 servings from a single session, making it an efficient option for batch-preparing multiple lunches.
Is Chickpea Tuna Salad good for fat loss?
At 317 calories per serving with 28g protein, this salad works well for fat loss phases where you need sustained energy from plant and animal proteins. The balanced macros prevent excessive fat intake while supporting muscle preservation during a deficit.
