Healthy Chickpea Tuna Salad Recipe

If you’re on the lookout for a light, flavorful, and nourishing lunch or snack, then you’re going to absolutely love this Healthy Chickpea Tuna Salad Recipe. It’s one of those quick fixes that feels fresh and vibrant but also gives you that satisfying protein punch you need to power through your day. Trust me, this salad has become a staple in my kitchen because it’s easy to whip up and so versatile — you’ll find yourself reaching for it again and again.

this Recipe

Ingredients You’ll Need

What I love about the ingredients in this Healthy Chickpea Tuna Salad Recipe is how well they balance nutrition with fresh, vibrant flavors. Each bite offers a great mix of textures and tastes, and you don’t need any complicated or hard-to-find items. Here’s what you’ll gather before you start:

• Chickpeas: Canned chickpeas are super convenient, and I sometimes rinse them with cold water to reduce excess sodium.
• Tuna: I prefer tuna packed in water for a lighter option, but olive oil tuna adds richness if you fancy that.
• Celery: Adds a satisfying crunch and freshness to balance the creaminess of the yogurt dressing.
• Red onion: Just a small amount diced finely gives a sharp bite—great if you don’t want overpowering onion flavor.
• Cucumber: Adds coolness and moisture, keeping things fresh.
• Capers: Small bursts of briny goodness; they take this salad to the next level.
• Cherry tomatoes: Quartered for juicy pops of sweetness.
• Kalamata olives: Their bold flavor complements the tuna beautifully.
• Fresh parsley: Finely chopped for a herbaceous lift.
• Fat-free Greek yogurt: Acts as a creamy, tangy base for the dressing without any added fat.
• Extra virgin olive oil: Just a touch enriches the dressing and helps meld the flavors.
• Lemon juice: Adds brightness and a little zing that wakes up the whole salad.
• Dijon mustard: Gives a subtle kick and depth to the dressing.
• Sea salt and black pepper: Season to taste and bring everything together.
• Garlic cloves: Freshly crushed for an aromatic punch.
• Feta cheese: Crumbled on top for a salty, creamy finish.

Variations

I love that this Healthy Chickpea Tuna Salad Recipe is super flexible — adapting it to what you have around or your taste preferences is a breeze. Here are a few ways I’ve made it my own:

• Adding Avocado: Creamy avocado slices make it even more filling and add healthy fats; I sometimes toss them in just before serving.
• Spicy Kick: A pinch of chili flakes or a drizzle of hot sauce wakes up the salad if you like a bit of heat.
• Herb Swap: I sometimes swap parsley for fresh dill or cilantro depending on my mood — each changes the vibe subtly but deliciously.
• Plant-Based Alternative: Skip the tuna and add extra chickpeas or some marinated tofu for a vegetarian-friendly spin.

How to Make Healthy Chickpea Tuna Salad Recipe

Step 1: Prep Your Veggies and Mix the Salad Base

Start by draining your chickpeas and tuna well — I gently pat the tuna to avoid too much moisture. Dice the celery, red onion, cucumber, and quarter the cherry tomatoes. Toss all these into a large mixing bowl along with the chickpeas, tuna, capers, olives, and fresh parsley. This combination creates a colorful, textured base that’s already looking delicious before the dressing.

Step 2: Whip Up the Tangy Yogurt Dressing

In a smaller bowl, combine the Greek yogurt, extra virgin olive oil, freshly squeezed lemon juice, Dijon mustard, crushed garlic, a pinch of sea salt, and ground black pepper. Whisk everything together until smooth and creamy. This dressing is light but packed with flavor, and you’ll love how it ties the salad together without overpowering the fresh ingredients.

Step 3: Combine and Toss

Pour the dressing over your salad base and gently toss everything together until all ingredients are well coated. You want to be careful not to mash the chickpeas or tuna too much — keeping some texture is key to this salad’s charm. Once combined, transfer the salad to serving bowls and sprinkle with crumbled feta cheese just before serving.

How to Serve Healthy Chickpea Tuna Salad Recipe

Garnishes

I often finish this salad with extra crumbled feta and a sprinkle of freshly chopped parsley for color and freshness. Sometimes a few toasted pine nuts add a lovely crunch, especially when serving for guests. A drizzle of good-quality olive oil on top never hurts either.

Side Dishes

My go-to pairing is a warm piece of whole grain pita or a side of roasted sweet potatoes. When I want something lighter, I enjoy this salad alongside steamed green beans or a simple arugula salad dressed with lemon.

Creative Ways to Present

For special occasions, I’ve served this salad in hollowed-out avocado halves or stuffed inside colorful bell pepper cups. It’s also lovely spread on toast for a twist on tuna toasties. Little lettuce wraps are a great way to turn it into finger food for a casual get-together.

Make Ahead and Storage

Storing Leftovers

I keep leftovers tightly covered in an airtight container in the fridge, and it usually stays fresh for up to 2 days. Just be aware that the salad can get a bit drier as it sits, so stirring in a touch more lemon juice or a splash of olive oil when serving helps revive it.

Freezing

This salad isn’t the best candidate for freezing due to the fresh veggies and yogurt dressing, which can turn watery or grainy afterward. I recommend enjoying it fresh or within a couple of days if you want the best texture and flavor.

Reheating

Since this is a cold salad, I don’t usually reheat it. But if you prefer it slightly warmed, bring it to room temperature instead. If you want a warm plate, try pairing the salad with a side of warm pita or grilled veggies.

FAQs

Final Thoughts

This Healthy Chickpea Tuna Salad Recipe has really earned a special place in my meal rotation. It’s refreshing yet satisfying, brimming with fresh ingredients that make you feel nourished without feeling weighed down. Whether you’re meal prepping for the week or need a quick fix on a busy day, it delivers every time. I honestly recommend giving it a try — if you’re anything like me, it might just become your new favorite salad to make and share.

Healthy Chickpea Tuna Salad Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 4.9 from 141 reviews

• Author: Hannah
• Prep Time: 10 minutes
• Cook Time: 0 minutes
• Total Time: 10 minutes
• Yield: 8 servings 1x
• Category: Salad
• Method: No-Cook
• Cuisine: Mediterranean
• Diet: Low Fat

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Description

A fresh and protein-packed Chickpea Tuna Salad combining tender chickpeas, flaky tuna, crisp vegetables, and a zesty Greek yogurt dressing, perfect for a quick, healthy lunch or light dinner.

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Ingredients

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Salad Ingredients

• 240 g Chickpeas canned; drained weight
• 102 g Tuna canned; drained weight
• 1 rib Celery, diced
• 0.5 Red onion, diced
• 0.25 Cucumber, diced
• 1 tablespoon Capers
• 8 Cherry tomatoes, quartered
• 8 Kalamata olives, halved
• 5 g Fresh parsley, finely chopped
• 15 g Feta, crumbled

Dressing Ingredients

• 2 tablespoons 0% Fat Free Greek yogurt
• 1 tablespoon Extra virgin olive oil
• 0.5 Lemon, juice only
• 1 teaspoon Dijon mustard
• 2 cloves Garlic, crushed
• 2 pinch Sea salt
• 2 pinch Ground black pepper

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Instructions

1. Combine Salad Ingredients: In a large mixing bowl, add the drained tuna, chickpeas, diced cucumber, quartered cherry tomatoes, diced celery, diced red onion, capers, halved Kalamata olives, and finely chopped fresh parsley. Mix gently to combine all ingredients evenly.
2. Prepare Dressing: In a separate small mixing bowl, whisk together the 0% fat free Greek yogurt, extra virgin olive oil, freshly squeezed lemon juice, Dijon mustard, crushed garlic cloves, sea salt, and ground black pepper until smooth and well combined.
3. Toss Salad with Dressing: Pour the yogurt-based dressing over the salad ingredients in the large bowl. Toss thoroughly to ensure every component is evenly coated with the dressing, enhancing the flavors and moistness.
4. Serve and Garnish: Transfer the dressed salad into serving bowls or a platter. Top generously with crumbled feta cheese for a creamy and tangy finish. Serve immediately or refrigerate briefly before serving to chill.

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Notes

• To speed up preparation, use a vegetable chopper to finely dice the vegetables.
• Leftovers may lose some flavor over time; refresh by adding a squeeze of lemon juice and extra fresh herbs before serving.
• Leftover salad pairs deliciously in a pita bread with some cooked halloumi cheese for a hearty meal.
• You can peel off the outer ‘skin’ of the chickpeas if you prefer a smoother texture, but leaving them on adds extra fiber.

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Nutrition

• Serving Size: 1 serving (approx. 150g)
• Calories: 150 kcal
• Sugar: 3 g
• Sodium: 350 mg
• Fat: 5 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 3 g
• Trans Fat: 0 g
• Carbohydrates: 15 g
• Fiber: 5 g
• Protein: 13 g
• Cholesterol: 20 mg