Mediterranean Salad with Tuna & Lemon Dressing

This fast, healthy Mediterranean Salad with Tuna drizzled with a quick, creamy and herby Lemon Salad Dressing is everything you want for lunch! And guess what? It’s Whole30, Paleo, Gluten Free AND Low Carb. The ingredients include nutrient-dense sun dried tomatoes, artichoke hearts, pepitas, bell peppers, and cucumbers. This is one Whole30 salad that’s so easy to make, and it’ll definitely keep you satisfied.

Best of all, it’s absolutely delicious… because healthy does NOT need to equal boring!

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Mediterranean Salad, finished dish in a gray bowl on a white marble board. A hand is drizzling the creamy lemon dill dressing on top.

A Fun & Easy Salad for Lunch (Whole30, Paleo)

I work from home, so most days I grab a quick lunch between answering emails and changing diapers. I know what you’re thinking, but don’t worry, I wash my hands, first! But lunch is just one of those things that’s almost always hurried. I sometimes prep a frittata in advance (I love my chorizo, potato and kale frittata, especially!), 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!

So even though I make fast salads, I try to be intentional about adding different flavors and textures, and truly, my easy salads take on new life! That’s what I did here with this salad and man, it’s a keeper!

Mediterranean Salad Ingredients

A collage of Step by Step photos showing the process of making the Mediterranean Salad and Creamy Lemon Salad Dressing. First, chop the vegetables, then make the dressing, then assemble the salad.

I have to say, the ingredients in this Mediterranean Salad really make it exciting! In this salad, I used artichoke hearts, bell peppers, cucumbers, sun-dried tomatoes, red onion, and pumpkin seeds. To top it off, I made an ultra-fast creamy, herby lemon salad dressing. For simple protein, I used canned tuna!

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!

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.

And best of all, using canned tuna means there’s no real cooking involved at all! I made it in under 10 minutes, total!

Making the Mediterranean Salad Dressing

This creamy Salad Dressing is dairy free, Whole30, and Paleo, and one of the easiest healthy salad dressing recipes ever!

Creamy Mediterranean Lemon Salad Dressing Collage. In the first image, a lemon in being squeezed into a bowl of herbs and coconut cream. In the second image, the ingredients are being whisked together.

To make the Herby Lemon Salad Dressing, simply whisk together the 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.
  • If you’re not doing a Whole30, then feel free to substitute plain greek yogurt instead of coconut milk. This won’t be Whole30 compliant, but it will be very healthy and super delicious!

Once you’ve got the lemon salad dressing made, just drizzle it on top of the salad, mix it up, and enjoy!

Tossed Mediterranean Salad, finished dish in a gray bowl on a white marble board. Two large wooden serving spoons are tossing the salad.

Easy Whole30 Protein: Canned Tuna

Canned tuna is probably the easiest Whole30 compliant protein ever, and that’s why I use it in my lunch salads so often.

You literally just have to open a can and BOOM, done. Actually, they don’t even really make you use a can opener anymore! You just have to pop the top. They even have the kind that comes in little baggies now! It’s always portable and shelf stable, so as long as you have a fork with you, you can take it with you wherever. Just please don’t be that guy who opens a can of tuna on an airplane. Not cool. Wait until you’re there to open it. Okay?

What to look for when choosing canned tuna:

Try to source canned tuna carefully, if you can, but just try to 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! SafeCatch is one brand that tests each fish individually. It’s considered the safest tuna, suitable for pregnant women and children.

Flavor-wise, I personally prefer tuna packed in olive oil, and that’s what I used in this Mediterranean Salad recipe, but that’s just a taste thing. 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!

The finished tossed salad is served in two smaller white bowls with forks on a white marble board.

If you like this recipe, then be sure to check out some of my other healthy and easy recipes:

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Close up image of the finished dish with the text "Whole30 Paleo Mediterranean Salad" to be used for Pinterest.

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Close up shot of the finished dish in a gray bowl.
5 from 4 votes
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Easy Mediterranean Salad with Tuna and Creamy Lemon Dressing

A super fast and simple pescatarian salad made with canned tuna, lots of fresh vegetables, and a creamy lemon, dill and garlic dressing.

Course Main Course, Salad
Cuisine American, Mediterranean
Keyword Quick Lunch, Tuna
Prep Time 5 minutes
Cook Time 2 minutes
Total Time 7 minutes
Servings 2 servings
Calories 344 kcal

Ingredients

Mediterranean Salad

  • 2 cans tuna in olive oil
  • 4 cups romaine lettuce
  • 1/4 cup sundried tomatoes
  • 1 medium cucumber
  • 1 cup artichoke hearts
  • 2 tbsp pepitas
  • 1 red bell pepper

Creamy Lemon Garlic Dressing

  • 1/4 cup coconut milk or substitute plain greek yogurt (however this is NOT Paleo or Whole30 compliant)
  • 2 tbsp lemon juice
  • 1/4 tsp dried dill
  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 1/8 tsp black pepper

Instructions

Do the Prep Work

  1. Wash and chop the romaine. Dice the bell pepper, cucumber, and red onion.

Make the Salad Dressing

  1. Bring the coconut milk to room tempertature. Whisk together all the dressing ingredients.

Assemble & Serve!

  1. 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.

Recipe Notes

Salad Dressing 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. 

Protein Notes:

  • Feel free to swap out other protein sources, like hard boiled eggs, grilled chicken, or shrimp. They’ll all be delicious!!
Nutrition Facts
Easy Mediterranean Salad with Tuna and Creamy Lemon Dressing
Amount Per Serving
Calories 344 Calories from Fat 126
% Daily Value*
Fat 14g22%
Saturated Fat 7g44%
Cholesterol 61mg20%
Sodium 761mg33%
Potassium 1413mg40%
Carbohydrates 20g7%
Fiber 6g25%
Sugar 11g12%
Protein 41g82%
Vitamin A 10340IU207%
Vitamin C 94mg114%
Calcium 94mg9%
Iron 7mg39%
* Percent Daily Values are based on a 2000 calorie diet.