Mediterranean Salad with Tuna
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This delicious Mediterranean salad has everything you want for lunch or a main dish salad for dinner! Wholesome leafy greens and vegetables with tuna fish and a creamy dressing. It’s a fantastic light and refreshing summertime meal!
Why This Recipe is a Favorite
Like most busy moms, lunch is just one of those meals that’s almost always hurried. I sometimes make a protein smoothie, but more often than not, I eat salads for lunch.
I used to think salads were boring and just sort of resigned myself to that. But you know what?
Salads are not boring! I promise. You just have to unlock the fun of salads again! I try to be intentional about adding different flavors and textures.
I love that this recipe is quick enough for a fast lunch and exciting enough for a fun weeknight dinner. There’s a little bit of chopping required, sure, but other than that, it’s really easy!
Mediterranean Salad Ingredients
Most importantly, this is one of the most satisfying salads I’ve made this year. The combination of flavors and textures really makes it feel more like something you’d get at a specialty restaurant.
I have to say, the ingredients in this tuna salad really make it exciting! Here’s what you need:
- Canned Tuna
- Romaine Lettuce or any lettuce you prefer
- Artichoke Hearts: I prefer frozen but feel free to use your favorite jarred artichoke hearts
- Bell pepper
- Cucumber
- Sun-dried tomatoes: I like sun-dried tomatoes in oil, because extra FLAVOR!
- Red Onion
- Pumpkin Seeds
- Lemon Dressing: coconut milk or greek yogurt, lemon juice, dried dill, garlic powder, salt, and pepper.
How to choose canned tuna
Try to source canned tuna carefully, if you can, but just do your best with what works with your budget and what’s available to you.
If you happen to have the privilege to be able to choose, look for brands that say sustainably caught, pole caught, or troll caught, because that means the tuna weren’t caught in nets.
That’s a big deal because avoiding nets means avoiding the inevitable catching of lots of other sea creatures in them!
Lower mercury is always a good choice, too. As for the flavor, I prefer tuna packed in olive oil, and that’s what I used in this Mediterranean salad recipe. I think the richness of the olive oil is really nice with the mild fish. But if you prefer it packed in water, then you do you!
For a sandwich idea with similar flavors to this salad, this Mediterranean tuna salad is super tasty, or try my Mediterranean chicken salad recipe!
Making the Salad Dressing
This creamy salad dressing is dairy free, Whole30, and Paleo, and one of the easiest healthy salad dressing recipes ever!
To make the Herby Lemon Salad Dressing, simply whisk together coconut milk, lemon juice, and herbs, and you’re in business!
Just be sure the coconut milk hasn’t been chilled first. I leave the can on the counter to bring it to room temperature, but if you’re in a rush, you can gently warm the coconut milk in a bowl in the microwave for 5-10 seconds.
Once you’ve got the lemon salad dressing made, just drizzle it on top of the salad, mix it up, and enjoy!
Easy Mediterranean Salad with Tuna
Ingredients
- 2 cans tuna in olive oil
- 4 cups romaine lettuce
- ¼ cup sundried tomatoes
- 1 medium cucumber
- 1 cup artichoke hearts
- 2 tablespoons pepitas
- 1 red bell pepper
Dressing
- ¼ cup coconut milk or substitute plain Greek yogurt
- 2 tablespoons lemon juice
- ¼ teaspoon dried dill
- ¼ teaspoon garlic powder
- ¼ teaspoon sea salt
- ⅛ teaspoon black pepper
Instructions
- Wash and chop the romaine. Dice the bell pepper, cucumber, and red onion.
- Bring the coconut milk to room tempertature. Whisk together all the dressing ingredients.
- Add the lettuce to a large bowl, then assemble all the ingredients on top. Drizzle the salad with the salad dressing. Toss it gently and divide between two plates or bowls.
Notes
- If you’re using coconut milk, bring it to room temp before you whisk it together to avoid it clumping.
- If you’re storing the finished salad dressing in the refrigerator for later, you can gently warm it in the microwave for 5 seconds at a time, before drizzling over the salad.
- Feel free to substitute other protein sources, like hard boiled eggs, grilled chicken, or shrimp. They’ll all be delicious!!
