Mediterranean Tuna Salad

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This Mediterranean Tuna Salad is a fast and healthy lunch that you can make ahead of time! This mayo-free tuna salad is great served in an avocado, in a sandwich or you can even use it as a dip!

Mediterranean tuna salad with tomatoes in an avocado

This Mediterranean Tuna Salad came about after 2 visits in one week to a restaurant that serves one of my favorite dishes. They call it a Tuscan Bean Salad and it’s a molded salad of white beans, chopped tomatoes, red onions, feta and a balsamic drizzle. I’m sure there’s more in there, but that’s the basic gist.

It is SO good and if you’re ever in Hershey, PA shoot me a message and I’ll let you know where to find it. In the meantime, this Mediterranean Tuna Salad is a fantastic, homemade alternative!

I decided to leave out the white (cannellini) beans for mine to save on carbs. If you aren’t worried about low carb or keto, then feel free to add them back in to bulk up your meal a little more. Without the beans, though, this is a great keto lunch that can be meal prepped ahead of time!

How to Make Mediterranean Tuna Salad

My favorite part of this recipe is the tuna salad dressing! It’s an olive oil based dressing so the end result is a healthy tuna salad without mayo that’s much better for you!

I use solid white albacore tuna in water. I really recommend that’s what you use as well. It’s a nice hearty, tuna that holds together well and isn’t too greasy. This recipe uses 2 12-ounce cans and you’ll want to be sure to drain all the water out of them.

In a medium bowl, add the drained tuna and use a fork to lightly flake it apart into smaller pieces. Then you’ll add diced red onion, olive oil, red wine vinegar, lemon juice, dried basil, chives, salt, pepper and quartered cherry tomatoes. Mix it all up well until the dressing coats everything nicely.

Tuscan tuna salad in half an avcado

At this point, you can store it in the refrigerator until it’s ready to serve. I prefer my tuna salad cold, so I like to put it in the fridge for at least an hour to let it chill and let the flavors blend. You absolutely can eat it right away, though, if that’s what you prefer!

To serve, I just divide the greens among 4 plates. Then cut 2 avocados in half and remove the pits. Use a spoon to carefully scoop out each avocado half from the skin. Place the avocado half on top of the greens and fill with the Mediterranean Tuna Salad.

Suggestions for Mediterranean Tuna Salad

  • I serve it in half an avocado over greens because that’s how I like it! Don’t get hung up on that, though! If you’re thinking that you’re never making this because you don’t like avocados… reframe that thinking! The tuna salad is good enough on its own that you could eat it with a spoon! You don’t even need the avocado! Or serve it straight on the lettuce for an actual salad!
  • You could also just serve this as a dip with some pita wedges or crackers! Or even better, toast some thin slices of a French baguette and brush them with olive oil then just pile the tuna salad on top! Perfection!
  • Like I mentioned up above, feel free to add cannellini beans if you want as well. I would probably add about 1 cup of drained beans to this recipe.
  • You could really use any type of tomato you wanted for this recipe or leave them out completely if you’re strict low carb. I do love the fresh little pop of flavor they add, though!
  • And finally, feel free to replace the dried herbs with fresh basil and chives if you have it. I’m terrible at using fresh herbs up before they go bad, but I definitely agree they taste better so go for it! I would use about 1 tablespoon of fresh herbs in place of the dried.

plate with greens, avocado halves and Mediterranean Tuna Salad

plate with greens, avocado halves and Mediterranean Tuna Salad
Print Recipe
5 from 5 votes

Mediterranean Tuna Salad

This Mediterranean Tuna Salad is a fast and healthy lunch that you can make ahead of time! This mayo-free tuna salad is great served in an avocado, in a sandwich or you can even use it as a dip!
Prep Time10 mins
Total Time10 mins
Course: Appetizer, Main Course, Salad
Cuisine: American
Keyword: mayo free tuna salad, mediterranean tuna salad, tuna salad
Servings: 4
Calories: 219kcal
Author: Natalie Dixon

Ingredients

  • 2 12 ounce cans Solid White Albacore Tuna in water drained
  • 1/2 cup Red onion diced
  • 1 Tbsp. Extra Virgin Olive Oil
  • 1 Tbsp. Red Wine Vinegar
  • 1 Tbsp. Lemon Juice
  • 1 tsp. Dried Basil
  • 1 tsp. Dried Chives
  • 1/2 tsp. Kosher Salt
  • 1/4 tsp. Black Pepper
  • 1/2 cup Cherry Tomatoes quartered
  • 3 cups Greens
  • 2 Avocados

Instructions

  • In a medium bowl, add drained tuna. Use a fork to flake it apart in smaller pieces. 
  • To the same bowl, add diced onion, olive oil, red wine vinegar, lemon juice, basil, chives, salt, pepper and tomatoes. Toss carefully until it is well mixed and dressing is evenly distributed.
  • Divide greens among 4 small plates. Cut avocados in half and remove pits. Use a small spoon to scoop avocados out from skins. Place half an avocado on the center of each plate. Divide tuna salad evenly over all 4 avocados and serve!

Nutrition

Calories: 219kcal | Carbohydrates: 13g | Protein: 3g | Fat: 18g | Saturated Fat: 2g | Sodium: 260mg | Potassium: 677mg | Fiber: 8g | Sugar: 2g | Vitamin A: 28.4% | Vitamin C: 39.2% | Calcium: 5.8% | Iron: 12.3%

If you’re looking for other keto/low carb recipes, these are some of my favorites:

And be sure to pin this post so you can always find it!

tuscan tuna salad on an avocado half

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4 Comments

  • Reply
    Sandi
    May 29, 2019 at 5:42 am

    This recipe was a big hit with our family at our cookout last weekend!

  • Reply
    Candi Elm
    May 29, 2019 at 1:26 pm

    You can’t go wrong with Tuna Salad and I love how many colors you have in this recipe. I am a big fan of Avocado so this woud be a winning recipe in my kitchen.

  • Reply
    Sandra Shaffer
    May 31, 2019 at 1:23 am

    Delicious dish for a pack ‘n go lunch. I meal prepped this for lunch and absolutely added the avocado. I just cut it at work so the avo wouldn’t turn brown while being transported. Super flavorful!

  • Reply
    Taryn
    May 31, 2019 at 3:30 pm

    Nice change to standard tuna salad! I’m going to try it with chicken too!

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