Mediterranean Tuna Quinoa Salad | Healthy and High-Protein
Next time your body is craving a dose of fresh, nutritious goodness, give this easy Tuna Quinoa Salad recipe a try! This hearty grain bowl is loaded with a double dose of whole proteins and a rainbow of juicy, crunchy veggies, all dressed in a bright lemon vinaigrette.
I’ve always loved salad recipes from all over the world, especially when there are carbs involved. From Middle Eastern tabbouleh to Mediterranean couscous salad, Asian noodle salad to this tuna quinoa salad, the addition of hearty whole grains (or pseudo-grains) is a surefire way to make any assortment of vegetables feel like a real meal.
Ingredients & Substitutions
- Quinoa – Feel free to use any color or blend you have on hand.
- Tuna in Water – I use tuna packed in water for a lighter, cleaner taste that lets the fresh lemon dressing shine. If you prefer a richer flavor, you can absolutely use tuna packed in olive oil. Just drain it well and cut back slightly on the olive oil in the dressing.
- Cherry Tomatoes – Feel free to swap in meatier grape tomatoes if you don’t like as many seeds.
- Cucumber – Thin-skinned English cucumbers are the easiest to prep since they don’t require peeling or seeding. That said, use whatever variety you have.
- Red Onion – I love the vibrant color and relatively sweet flavor of raw red onion. You’re welcome to use sweet yellow onions, scallions, or shallots instead. Alternatively, swap in firmer, more piquant white onion.
- Red Bell Pepper – Yellow and orange bell peppers are just as sweet, so you can use them interchangeably.
- Avocado – Optional, but lovely for extra creaminess.
- Feta Cheese – Also optional, but excellent for adding briny pops of flavor throughout.
- Fresh Parsley or Cilantro – You can’t beat fresh herbs for a fresh, herbaceous boost!
- Extra Virgin Olive Oil – If you have it, salad dressings are the perfect use case for your fancy cold-pressed finishing oil.
- Fresh Lemon Juice – Using fresh lemon juice will yield a much brighter, tangier lemon flavor than bottled. To extract the most juice from your lemons, roll them firmly on the counter for 10-15 seconds before slicing them open.
- Dijon Mustard – In addition to adding a nice sharpness, Dijon also holds the oil and lemon juice in suspension for a uniformly creamy dressing consistency.
- Honey or Maple Syrup – Just a little bit of sweetness helps soften the edges of our lemon dressing.
This is just a short review of the ingredients; for the complete recipe, including quantities, scroll down to the recipe card 👇
Quinoa is Super Versatile!
Quinoa isn’t just for salads. It’s one of the most adaptable ingredients you can keep in your pantry. Its mild, nutty flavor and satisfying texture make it just as perfect for sweet recipes as it is for savory ones. Do yourself a favor and make some extra quinoa when you prep this tuna salad!
If you’re in the mood for something warm and cozy, my one pot chicken quinoa casserole and tuna quinoa casserole are easy, nourishing dinners the whole family will love. If you’re craving something fresh, strawberry quinoa salad is the perfect summer bite.
Want to do some meal prep? Vegetarian quinoa patties or quinoa tuna patties are great for heat-and-eat meals. You can even turn quinoa into breakfast or dessert with gluten-free quinoa crepes or healthy quinoa chocolate crisps.
How to Make Tuna Quinoa Salad
Watch the full video recipe to learn how to make the BEST Quinoa Tuna Salad.
Prefer the written recipe? Scroll down to the recipe box 👇
Optional Variations & Dietary Adaptations
This tuna quinoa salad is endlessly adaptable. Here are a few ideas to make it your own:
- Vegetarian or Vegan – Skip the tuna and feta, and replace them with plant-based protein sources like chickpeas or white beans and marinated tofu “feta.” Also, make sure to use maple syrup or agave instead of honey in the dressing.
- Extra Protein – Want to make it even heartier? Add chickpeas, boiled eggs, or edamame for extra staying power.
- Creamy Dressing – For a creamier twist, whisk a spoonful of Greek yogurt or mashed avocado into the lemon dressing instead of reaching for mayo. Either will give the salad a rich, velvety texture without overpowering the fresh, citrusy flavor.
- Mix-Ins – Add-ins like capers or olives bring a briny pop, while a handful of spinach or arugula adds freshness and extra nutrients. You can also sprinkle in toasted nuts or seeds for crunch, try almonds, pumpkin seeds, or pine nuts.
Expert Tips & Tricks
- Rinse the quinoa well. Always rinse quinoa in a fine-mesh strainer before cooking to remove its natural bitterness.
- Let the quinoa cool. For the best salad texture, spread the cooked quinoa out on a tray to cool before mixing. This prevents wilting the vegetables and keeps everything light and fluffy.
- Drain the tuna completely, especially if using tuna in olive oil. Draining it well prevents excess greasiness.
- Use fresh lemon juice. Freshly squeezed lemon juice makes a huge difference in flavor. It’s bright, tangy, and refreshing compared to more bitter bottled varieties.
- Chop veggies evenly. Cut the tomatoes, cucumbers, and peppers into similar bite-sized pieces for better texture and even flavor distribution.
- Season to taste at the end. Quinoa absorbs flavors as it sits, so taste the salad after chilling and adjust with a pinch more salt, lemon juice, or olive oil if needed.
How to Serve Tuna Quinoa Salad
This high-protein tuna quinoa salad works in just about any setting, from quick lunches to potlucks and picnics. Serve it chilled or at room temperature for the best flavor and texture. For a light meal, enjoy it on its own straight from the bowl, it’s filling enough to stand alone. For a Mediterranean spread, serve it alongside homemade hummus, Greek tzatziki, or baba ganoush.
If you’d like to turn it into something more substantial, serve it over a bed of leafy greens like arugula or spinach, or scoop it into lettuce wraps or fluffy pita pockets for a fresh, handheld lunch. It also makes a perfect side dish for juicy chicken breast or pistachio-crusted salmon!
Storage Instructions
- Make-Ahead/Storage: Tuna salad with quinoa is best enjoyed the day it’s made, when the veggies are crisp and the flavors are bright. Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. If you’re adding avocado, wait to mix it in until just before serving to prevent oxidization.
- Meal Prep Tip: Store the dressing separately and toss it with the salad right before serving. This keeps the quinoa fluffy and the vegetables crunchy!
More Healthy Salad Recipes
High-Protein Tuna Quinoa Salad
Ingredients
For the salad:
- 1 cup (170 g) Uncooked quinoa (or about 3 cups cooked)
- 2 cans (140 g) Tuna in water drained (5 oz /140g each)
- 1 cup (150 g) Cherry tomatoes halved
- 1 Cucumber diced
- ½ Red onion finely chopped
- 1 Red bell pepper diced
- 1 small Avocado diced (optional for extra creaminess)
- 7 oz (200 g) Feta cheese cut into cubes ( optional)
- 2 tablespoons fresh parsley or cilantro, chopped
For the dressing:
- 3 tablespoons Extra virgin olive oil
- 2 tablespoons Fresh lemon juice
- 1 teaspoon Dijon mustard
- 1 teaspoon Honey or maple syrup optional
- Salt to taste
- Black pepper to taste
Instructions
- Cook the Quinoa: Rinse the quinoa under cold water to remove its natural bitterness. Add 1 cup quinoa, 2 cups water (or broth) and 1/2 teaspoon salt to a saucepan. Bring to a boil, then reduce the heat to low, cover, and simmer for 15 minutes or until the liquid is absorbed. Remove from heat, let sit for 5 minutes, covered, then fluff with a fork, and let cool completely.
- Prepare the Vegetables: While the quinoa cools, chop all the vegetables: halve the cherry tomatoes, dice the cucumber, bell pepper, and avocado, and finely chop the red onion and herbs.
- Make the Dressing: In a small bowl or jar, whisk together olive oil, lemon juice, Dijon mustard, honey (if using), salt, and black pepper until emulsified.
- Assemble the Salad: In a large mixing bowl, combine cooked quinoa, drained tuna, chopped vegetables, feta, and herbs. Pour the dressing over and toss gently until evenly coated.
- Serve: Taste and adjust seasoning if needed. Serve immediately or chill for 30 minutes for the flavors to meld.
Video
Notes
- Tuna Choice: This recipe uses tuna in water because it’s lighter, lower in fat, and allows the fresh lemon dressing to shine without tasting greasy. However, you can easily substitute tuna in olive oil for a richer, more indulgent flavor, simply drain it well and reduce the olive oil in the dressing slightly.
- Make-Ahead / Storage: This salad is at its best on the day of preparation, when the vegetables are crisp and the flavors are fresh. Leftovers can be stored in an airtight container in the fridge for up to 3 days. If adding avocado, mix it in just before serving.
- Protein Boost: For extra protein, add chickpeas, boiled eggs, or edamame.
- Dressing Tip: Want it creamier? Mix a spoonful of Greek yogurt or mashed avocado into the dressing instead of using mayo.
- Flavor Variations: Add capers, olives, or a handful of spinach or arugula for more flavor and texture.
- Meal Prep Tip: Keep dressing and salad separate if making ahead, toss just before serving to maintain freshness.
Nutrition
FAQs
Yes! Quinoa adds a nutty flavor and fluffy texture that pairs beautifully with tuna’s rich, savory taste. Plus, they’re both nutrient-dense, making them a health-food dream team!
The main downside to quinoa is that it contains saponins, a natural coating that can make it taste bitter. Some people also find it slightly harder to digest than other grains (especially if they’re not used to high-fiber foods), but rinsing and cooking it well usually solves both issues.
Quinoa is high in protein, fiber, and essential nutrients like iron and folate, so it’s typically considered pretty healthy. While it does contain some calories and healthy fats, I wouldn’t consider it “fattening.”
Love this salad, I eat it as a whole meal for lunch.