This Mediterranean Tuna Salad was a crowd favorite when I ran my meal prep business—and it’s nothing like the bland, mayo-loaded version you’re probably picturing. Instead, this version is Greek-inspired, bursting with flavor, and packed with brain-boosting nutrients.
Even better? It takes just minutes to prep and tastes even more incredible the next day.
Curious about why the Mediterranean lifestyle is so powerful? Check out my post about eating like a European.
🥄 How to Eat It (Because Options Are Everything)
This salad plays well in pretty much any setting. You can…
- Serve it in a lettuce wrap
- Pile it onto toast or into a sandwich
- Scoop it up with crackers
- Or just grab a spoon and dive in
Either way, it’s fast, filling, and full of flavor.
🛒 Here’s What You’ll Need
Let’s go over what makes this salad so next-level. These ingredients bring texture, brightness, and serious nutrition to the table.
- 4 cans albacore tuna, drained
- 1 can quartered artichoke hearts, drained and trimmed
- ½ red bell pepper, chopped
- ¾ cup Greek olives, halved
- ½ small red onion, chopped
- ¼ cup fresh parsley, chopped
- 1 Tbsp partially dried basil
- 2 cloves garlic, finely chopped
- 1 tsp dried oregano
- Juice of 1 lemon
- 1 tomato, sliced
- ½ cup mayo
- ¼ tsp fine sea salt
- ¼ tsp ground black pepper
🌿 Let’s Talk About Artichokes (Because They Deserve the Spotlight)
Artichokes don’t always get the love they deserve—but they’re nutritional powerhouses. One medium artichoke delivers around 7 grams of fiber. That’s a big deal for digestion, blood sugar regulation, and overall gut health.
Not only that, they’re packed with vitamins C and K, plus essential minerals like magnesium, potassium, phosphorus, and iron.
Historically, artichokes have been used in Mediterranean cultures for their healing benefits. In fact, some studies suggest they support liver function, reduce inflammation, and help regulate cholesterol. All that, and they taste amazing too? Yes, please.
👩🍳 Here’s How to Make It
This recipe is basically foolproof. Just follow these three steps:
- Combine all the ingredients in a large mixing bowl.
- Stir until everything is evenly coated and well mixed.
- Either serve it right away or refrigerate it for later.
Pro tip: Let it chill overnight. When the flavors have time to mingle, everything gets even more delicious.
Ingredients
- 4 cans albacore tuna drained
- 1 can quartered artichoke hearts drain and remove hard parts
- ½ red bell pepper chopped
- 3/4 cup greek olives halved
- ½ small red onion chopped
- ¼ cup fresh parsley chopped
- 1 Tbsp partially dried basil
- 2 cloves garlic finely chopped
- 1 tsp dried oregano
- lemon juiced
- 1 tomato sliced
- ½ cup mayo
- ¼ teaspoon fine sea salt
- ¼ teaspoon ground black pepper
Instructions
- In a large bowl, combine all ingredients and gently fold together until well combined.
- Serve on gluten-free pita cut in half (1/2 cup of tuna salad in each half) with a slice of tomato and 1/4 romaine lettuce leaf in each half. You can also serve it wrapped in lettuce instead of the pita.
Nutrition
📖 This Recipe Is Featured in Eat Clean 21
This one’s straight from my clean eating reset book, Eat Clean 21. And no—it’s not one of those restrictive programs.
Instead of obsessing over calories, it focuses on real, nourishing food that gives your body what it actually needs. If you’re ready to ditch the food guilt and fuel up with purpose…
👉 Grab your copy of Eat Clean 21 on Amazon and load up on meals that are clean, easy, and packed with flavor.
💌 Please Share This Mediterranean Tuna Salad
If this recipe made your lunch 100x better—share the love!
📌 Pin it, post it, or text it to someone who could use a new go-to. Every share helps my little blog grow, and I truly appreciate your support.