Quick Mediterranean Tuna Salad: 10-Min Meal Prep Recipe (Print Version)
Mediterranean Tuna Salad is a quick, healthy, and flavorful meal prep solution. Enjoy this easy 10-minute recipe for a light lunch or dinner.
# Recipe Info:
Prep Time: 10 Minutes minutes
Cook Time: 30 Minutes minutes
Total Time: 40 minutes
Servings: 4 Servings
Difficulty: Beginner
Cuisine: Mediterranean
Dietary: Gluten-Free
# Ingredients:
→ Ocean's Bounty & Garden's Freshness
01 -
2 cans (5 oz each) albacore tuna in water, drained
02 -
1 cup cherry tomatoes, halved
03 -
1/2 cup English cucumber, diced
04 -
1/2 cup yellow bell pepper, diced
05 -
1/4 cup red onion, finely diced
06 -
1/4 cup fresh parsley, chopped
→ Zesty Mediterranean Dressing
07 -
1/4 cup extra virgin olive oil
08 -
2 tbsp red wine vinegar
09 -
1 tsp Dijon mustard
10 -
1 clove garlic, minced
11 -
1/2 tsp dried oregano
12 -
1/2 tsp sea salt
13 -
1/4 tsp black pepper
→ Flavorful Accents
14 -
1/2 cup Kalamata olives, pitted and halved
15 -
1 tbsp capers, drained
16 -
1/4 cup crumbled feta cheese
# Instructions:
01 -
Combine 1/4 cup extra virgin olive oil, 2 tbsp red wine vinegar, 1 tsp Dijon mustard, 1 clove minced garlic, 1/2 tsp dried oregano, 1/2 tsp sea salt, and 1/4 tsp black pepper in a small bowl. Whisk well until emulsified. This zesty dressing is key for your Mediterranean Tuna Salad | Quick 10-Min Meal Prep.
02 -
In a large mixing bowl, add 1 cup halved cherry tomatoes, 1/2 cup diced English cucumber, 1/2 cup diced yellow bell pepper, and 1/4 cup finely diced red onion. Ensure all vegetables are uniformly cut for even distribution in your salad.
03 -
Drain 2 cans (5 oz each) albacore tuna thoroughly. Flake the tuna into the bowl with the prepared vegetables. Gently toss to combine the tuna and fresh produce, creating the vibrant base for your Mediterranean Tuna Salad | Quick 10-Min Meal Prep.
04 -
Stir in 1/4 cup chopped fresh parsley, 1/2 cup pitted and halved Kalamata olives, and 1 tbsp drained capers into the tuna and vegetable mixture. These ingredients add authentic Mediterranean depth and texture to the salad.
05 -
Pour the prepared Zesty Mediterranean Dressing over the tuna and vegetable mixture. Ensure the dressing is evenly distributed to coat all ingredients. This step brings all the delicious flavors together for your Mediterranean Tuna Salad | Quick 10-Min Meal Prep.
06 -
Gently toss the entire salad until all components are well combined and coated with the dressing. Finally, fold in 1/4 cup crumbled feta cheese. Your Mediterranean Tuna Salad | Quick 10-Min Meal Prep is ready to enjoy or store.
# Notes:
01 -
Serve this versatile Mediterranean Tuna Salad on a bed of mixed greens, in pita bread, or with whole-grain crackers for a complete meal.
02 -
Store leftover salad in an airtight container in the refrigerator for up to 3-4 days. It's perfect for quick meal prep!
03 -
Feel free to add other vegetables like chopped artichoke hearts or sun-dried tomatoes for extra flavor and texture.
04 -
For an extra kick, add a pinch of red pepper flakes to the dressing.
# Tools You'll Need:
01 -
Large mixing bowl
02 -
Can opener
03 -
Cutting board
04 -
Chef's knife
05 -
Measuring cups
06 -
Measuring spoons
07 -
Whisk
# Nutrition Facts (Per Serving):
Calories: 294 kcal
Total Fat: 20 g
Total Carbohydrate: 6 g
Protein: 24 g