Tuna Chickpea Salad: A Clean, Protein-Packed Salad That’s Big on Flavor and Ready in Minutes
Samantha
This protein-packed Tuna Chickpea Salad is a clean eating favorite made with lean tuna, fiber-rich chickpeas, and crisp vegetables, all tossed in a zesty lemon and olive oil dressing. Ready in 10 minutes and perfect for meal prep, light lunches, or post-workout refueling.
Prep Time 10 minutes mins
Total Time 10 minutes mins
Course Dinner, Lunch, Meal Prep, Salad
Cuisine American, Mediterranean-Inspired
Servings 4 servings
Calories 280 kcal
- 2 cans 5 oz each tuna in water, drained
- 1 can 15 oz chickpeas, drained and rinsed
- ½ small red onion finely diced
- ¼ cup chopped fresh parsley
- Juice of 1 lemon
- 2 tbsp extra virgin olive oil
- Salt and pepper to taste
- Optional: chopped cucumber cherry tomatoes, or crumbled feta
Combine tuna and chickpeas in a large mixing bowl. Break up the tuna slightly with a fork.
Add chopped red onion and parsley to the bowl.
Drizzle lemon juice and olive oil over the ingredients. Mix well.
Season with salt and pepper to taste.
Serve immediately or store in the fridge for later. It tastes even better the next day!
Secret Tips for the Best Tuna Chickpea Salad
1. Use high-quality canned tuna: For the cleanest flavor and highest protein content, always choose wild-caught tuna packed in water. It keeps your tuna chickpea salad light while still delivering bold, savory flavor. Avoid tuna in oil if you're watching fat intake for weight loss.
2. Lightly mash some of the chickpeas: This helps the dressing cling better and gives the salad a creamier texture without needing mayo. It's a smart trick for anyone looking for a no mayo tuna salad that still feels hearty.
3. Let it chill before serving: While this mediterranean tuna chickpea bowl is delicious right after mixing, letting it sit in the fridge for 30 minutes allows the lemon juice and olive oil to infuse the veggies, creating deeper flavor. This also makes it great for meal prep.
4. Go heavy on fresh herbs: Fresh parsley or dill doesn’t just add color—it boosts the anti-inflammatory benefits and flavor. Herbs like parsley are rich in antioxidants and pair beautifully with the lemony dressing.
5. Adjust texture for different uses: If you’re making tuna chickpea wraps, keep the veggies finely chopped and the mix a bit mashed for better hold. If serving as a gluten free tuna salad on greens, leave everything chunky for fork-friendliness.
6. Add extra protein when needed: Want to power up this high-protein tuna chickpea salad? Stir in a chopped boiled egg, hemp seeds, or top with grilled chicken or avocado for added muscle-repairing nutrients—great for post-workout meals.
7. Use no-salt-added ingredients: If you're watching sodium for heart health, choose low-sodium tuna and no-salt-added canned chickpeas. Then season with lemon juice, black pepper, or herbs instead of salt to align with clean eating goals.Keyword clean eating chickpea salad, easy tuna salad without mayo, gluten free tuna salad ideas, high fiber lunch with tuna, high protein tuna chickpea salad, mediterranean tuna chickpea bowl, tuna chickpea salad meal prep, tuna chickpea salad no mayo
