Mediterranean Tuna Salad – Fresh, Hearty & Packed with Flavor

When you need a nutritious, filling, and flavor-packed meal, this Mediterranean Tuna Salad delivers — and then some. Unlike your standard tuna salad, this vibrant version is loaded with colorful chopped veggies, creamy Danish feta, briny olives, and a zingy lemon-feta dressing that brings it all together.

This isn’t just another salad. It’s a full, satisfying meal in a bowl — bursting with the fresh herbs, bold flavors, and textures the Mediterranean is famous for. Whether you’re packing lunch, feeding a crowd, or looking for a low-carb dinner, this salad hits every mark.

Table of Contents

Table of Contents

Why You’ll Love This Recipe

• Full of Flavor: Briny olives, creamy feta, rich tuna, and tangy dressing = unmatched taste.
• Nutrient-Dense: High in protein, fiber, and healthy fats — without feeling heavy.
• Meal Prep Hero: Holds up beautifully in the fridge, even with the dressing.
• Customizable: Great base for adding grains, eggs, or other proteins.
• Perfect for Any Occasion: Serve it in a bowl, stuff it in pita pockets, or pack it for lunch.

What makes this Mediterranean Tuna Salad shine is the homemade whipped feta dressing — it’s creamy, lemony, and loaded with umami, pulling the whole dish together effortlessly.

Ingredients Needed

Grouped for clarity, these ingredients balance texture and flavor for a refreshing, hearty salad.

For the Salad Base

• 3 cups finely chopped curly kale (about 6–7 stems, packed tightly).
• 2 ripe tomatoes, diced into small cubes (save those juices!).
• 1 red bell pepper (capsicum), chopped into 1/3″ pieces.
• 1 cucumber, sliced lengthwise into wedges, then chopped into chunks.
• 1 cup fresh parsley leaves, roughly chopped.
• 8 red radishes, chopped into bite-size pieces (or sub with 1 small red onion or 2 scallions).
• ½ cup whole kalamata olives, pitted and quartered.
• 50g (1.5 oz) Danish feta, the creamy kind (not dry and crumbly).
• 1 can (425g / 15 oz) tuna in oil, drained. Choose sustainably sourced when possible.

Tip: Kale gives structure and bite; be sure it’s finely chopped for the best texture.

For the Dressing

• 100g (3.5 oz) Danish feta.
• 3 tbsp lemon juice, freshly squeezed.
• 4 tbsp extra virgin olive oil.
• ½ small garlic clove, minced or crushed.
• ½ tsp kosher salt.
• ¼ tsp black pepper.
• 1 tbsp water, added gradually if needed to thin out consistency.

Why it works: This tangy, creamy dressing doubles as a dip — you’ll want to use it on everything.

Optional Serving Suggestion

• Warm pita bread pockets, cut in half, for stuffing or scooping.
• Add-ons: roasted chickpeas, boiled eggs, or quinoa.

How to Make Mediterranean Tuna Salad

This recipe is broken into clear, purposeful steps so you can make it perfectly every time.

1. Prepare the Dressing

• In a tall jar or cup (just wide enough for your immersion blender), add feta, lemon juice, olive oil, garlic, salt, and pepper.
• Blend with a stick blender until smooth and creamy.
• If it’s too thick, add water 1 teaspoon at a time until it reaches a pourable, thick-drizzle consistency.
• Taste and adjust salt — feta saltiness can vary by brand.

Pro Tip: The dressing should cling to the salad, not pool at the bottom.

2. Build the Salad Base

• In a large mixing bowl, combine chopped kale, tomatoes (with juice), bell pepper, cucumber, parsley, radish, and olives.
• Drizzle all the prepared dressing over the top.
• Toss well to coat every bit of veg.

Why it matters: Tossing the kale with dressing softens it slightly, making it more pleasant to eat.

3. Add Feta and Tuna

• Crumble in 50g of creamy feta and give it a gentle toss.
• Add the drained tuna, breaking it into bite-sized chunks, and fold in carefully to avoid overmixing.

Mini Tip: Leaving some tuna in larger pieces gives the salad better texture and visual appeal.

4. Final Adjustments & Serve

• Taste and add more lemon juice or salt if needed.
• Serve immediately or chill for up to an hour before serving.

Serving and Storage Tips

Serving Ideas

• Spoon into bowls and serve with warm pita bread on the side.
• Use it to stuff pita pockets or wrap in a flatbread.
• Add a soft-boiled egg or avocado slices on top for extra creaminess.
• Sprinkle with toasted pine nuts or pumpkin seeds for crunch.

Storage Tips

• Store in the fridge in an airtight container for up to 3 days.
• The kale holds up well even when dressed.
• Do not freeze — feta and fresh veggies don’t thaw well.

Helpful Notes

• Feta swaps: Goat cheese or labneh work in place of Danish feta.
• Make it dairy-free: Skip feta and use hummus or tahini dressing instead.
• Want carbs? Add cooked couscous, farro, or quinoa for a grain bowl.
• Low-sodium option: Use no-salt-added tuna and reduce olives or rinse them.

Conclusion

This Mediterranean Tuna Salad is everything a great salad should be: fresh, hearty, nutritious, and layered with flavor. With every bite, you get creamy feta, rich tuna, crunchy veggies, and that irresistible lemony dressing.

If you make this recipe, don’t forget to leave a ⭐️ star rating and a comment — we love seeing how you make it your own!
📌 Save it on Pinterest, tag us on Instagram, or share with a friend who loves a good tuna salad.
Have you tried stuffing it into a pita or adding couscous? Let us know below!

Frequently Asked Questions (FAQ)

Can I make Mediterranean Tuna Salad in advance?

Yes! It actually tastes better after sitting for a bit. Store in an airtight container in the fridge and eat within 3 days.

Is this salad gluten-free?

Yes — all ingredients are naturally gluten-free. Just ensure your pita (if using) is gluten-free.

Can I use fresh tuna instead of canned?

Absolutely. Grilled or seared tuna works beautifully here. Just flake or slice it and add after the dressing.

Can I make the dressing without a blender?

Yes. Use crumbled feta and mash it well with a fork or whisk until creamy. It won’t be as smooth but still delicious.

Is this freezer-friendly?

No — freezing will ruin the texture of the veggies and dressing. Best enjoyed fresh or chilled.