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A colorful bowl of bulgur salad with cherry tomatoes, cucumber, feta cheese cubes, and red onions sits near a striped towel, fresh tomatoes on the vine, a lemon, a golden spoon, and two forks on a white plate.
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5 from 1 vote

High-Protein Tuna Quinoa Salad

Healthy Tuna Quinoa Salad – a high-protein, easy Mediterranean salad packed with fresh veggies, olive oil, and lemon. Perfect for meal prep!
Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes
Course: Salad
Cuisine: World
Keyword: high-protein
Servings: 6
Calories: 383kcal

Ingredients

For the salad:

  • 1 cup Uncooked quinoa (or about 3 cups cooked)
  • 2 cans Tuna in water drained (5 oz /140g each)
  • 1 cup 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 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
US Customary - Metric

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

Calories: 383kcal | Carbohydrates: 28g | Protein: 21g | Fat: 22g | Saturated Fat: 6g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 10g | Trans Fat: 0.002g | Cholesterol: 50mg | Sodium: 908mg | Potassium: 634mg | Fiber: 5g | Sugar: 4g | Vitamin A: 1117IU | Vitamin C: 40mg | Calcium: 207mg | Iron: 3mg