Mediterranean Tuna Salad
This Mediterranean Tuna Salad contains 21g protein and 278 calories per serving — a light option for rounding out your macro targets. Quick-preps 6 servings on the stovetop, creating a versatile side or light lunch component. Works as a filler meal when you're close to your daily protein but need to stay lean.
Ingredients
- •Olive oil(60g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Vinegar, Red Wine(30g)
- •Lemon Juice, Fresh(15g)
- •Oregano, Dried(5g)
- •1/2 tsp salt ($0.02)
- •1/4 Tsp Black Pepper (Freshly Cracked, $0.02)
- •Cucumber
- •Tomato, Cherry
- •Yellow Onion
- •Parsley, Fresh(120g)
- •Beans, Cannellini, Canned, Drained(425g)
- •Canned Tuna(340g)
- •Cheese, Feta, Crumbled(57g)
Instructions
- 1Make the vinaigrette first, so the flavors have a little time to blend. In a bowl or jar, combine the olive oil, red wine vinegar, lemon juice, oregano, salt, and pepper. Whisk the ingredients together, or close the jar and shake until combined. Set the vinaigrette aside.
- 2If you want to soften the flavor of the red onion a bit, slice it then soak the slices in ice water for about five minutes before dicing. Otherwise, finely dice the red onion, cut the cucumber into quarter rounds, slice the tomatoes in half, and roughly chop the parsley.
- 3Combine the cucumber, tomato, onion, and parsley in a bowl. Pour the vinaigrette over top, then stir until the vegetables are coated.
- 4Rinse and drain the beans, and drain the tuna. Add the beans, tuna, and feta to the salad, then gently stir to combine. These three are added last and only gently stirred to make sure the tuna remains in larger flakes instead of falling apart into tiny pieces.
- 5Serve immediately, or refrigerate up to four days. Give it a quick stir after refrigerating and before serving to redistribute the dressing.
Nutrition — Per Serving
278
calories
21g
protein
14g
fat
- Carbohydrates
- 17g
- Saturated fat
- 3.2g
- Sodium
- 575 mg
- Dietary fiber
- 4.4g
6 servings per batch · ~175g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
Set up your profile to enable swaps →Common questions
How much protein does Mediterranean Tuna Salad have per serving?
Each serving contains 21g of protein and 278 calories, with 14g fat and 17g carbs. The macro profile is lean and moderate-calorie, making it useful as a side or light meal option.
How long does Mediterranean Tuna Salad take to prep?
Quick prep recipe yielding 6 servings in one batch on the stovetop. You'll have a full week of side portions or light meals prepped with minimal time investment.
Is Mediterranean Tuna Salad good for fat loss?
At 278 calories and 21g protein per serving with low carbs, Mediterranean Tuna Salad fits fat loss phases as a light meal or high-protein side. The calorie density is low enough to eat satisfying portions while maintaining a deficit.
