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Simple Tuna and Chickpea Salad | Quick & Healthy Recipe

This simple tuna and chickpea salad is a quick and healthy meal option that’s packed with protein, fiber, and fresh vegetables. It’s perfect for lunch, dinner, or meal prepping. The combination of chickpeas, tuna, and a light lemon-olive oil dressing makes it both satisfying and nutritious. You can easily customize it with your favorite vegetables and toppings for a versatile dish that fits any diet.

  • Total Time: 10 minutes
  • Yield: 2-3 servings

Ingredients

  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 can (5 oz) tuna, drained (in water or olive oil)
  • 1 cup grape tomatoes, halved
  • 1/3 cup cucumber, thinly sliced
  • 2 tablespoons red onion, finely chopped
  • 2 tablespoons feta cheese (optional)
  • 1 teaspoon fresh parsley, chopped
  • 3 tablespoons lemon juice
  • 2 tablespoons olive oil
  • Salt and pepper, to taste

Optional Add-ins:

  • 1/4 cup black olives, sliced
  • 1/4 cup roasted red peppers, chopped
  • 1/2 avocado, diced
  • 1 teaspoon red pepper flakes (for heat)

Instructions

Step 1: Drain and Rinse Chickpeas  

– Drain and rinse the chickpeas under cold water to remove excess sodium. Place them in a large mixing bowl.

 

Step 2: Drain the Tuna 

– Drain the tuna and add it to the chickpeas in the bowl. You can use tuna packed in either water or olive oil, depending on your preference.

 

Step 3: Prepare Vegetables  

– Slice the grape tomatoes in half, thinly slice the cucumber, and finely chop the red onion. Add these to the bowl with the chickpeas and tuna.

 

Step 4: Make the Dressing  

– In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper. This light dressing adds a fresh, tangy flavor to the salad.

 

Step 5: Toss the Salad  

– Pour the dressing over the salad and toss until all the ingredients are well-coated. Add chopped fresh parsley and feta cheese (if using) for extra flavor. Adjust seasoning with more lemon juice, salt, or pepper as needed.

Notes

  • You can easily modify the salad by adding your favorite veggies, like roasted red peppers or avocado.
  • For extra crunch, top the salad with sunflower seeds or toasted almonds.
  • This salad can be served cold and stored for up to 3 days in an airtight container in the fridge.
  • Author: Billie
  • Prep Time: 10 minutes
  • Cook Time: 0 minutes
  • Category: Lunch
  • Method: No-Cook
  • Cuisine: Mediterranean-inspired
  • Diet: Gluten Free

Nutrition

  • Serving Size: 1 cup
  • Calories: 320 kcal
  • Sugar: 3g
  • Sodium: 430mg
  • Fat: 18g
  • Saturated Fat: 3g
  • Unsaturated Fat: 15g
  • Trans Fat: 0g
  • Carbohydrates: 20g
  • Fiber: 6g
  • Protein: 24g
  • Cholesterol: 20mg

Keywords: Tuna and Chickpea Salad, Quick Salad, Healthy Salad, Protein-Packed Salad, Mediterranean Salad, Gluten-Free, Dairy-Free Option