This Mediterranean-style tomato tuna salad combines rice and quinoa, fresh herbs, tangy feta cheese, and a light balsamic dressing. It's easy to make, hearty, and bursting with vibrant flavours!

Let me introduce you to one of my go-to lunches right now: Mediterranean-style tomato tuna salad. It’s a simple, wholesome way to turn a can of tuna into a flavorful, satisfying meal with minimal effort!
This dish comes together effortlessly with pantry and fridge staples. You’ll need a bag of pre-cooked rice and quinoa blend (or any cooked grain you have on hand), a can of tuna, juicy tomatoes, fresh parsley for that tabbouleh-inspired touch, and crumbled feta cheese for a tangy, salty boost. The feta not only enhances the flavor but also ups the protein, making the salad more filling. Toss everything in a light balsamic and olive oil dressing, and just like that—lunch is served!
Ingredients You’ll Need
This tuna tomato salad comes together with just 8 wholesome ingredients:
- Tuna: Opt for high-quality canned tuna, like skipjack. I prefer it packed in spring water for a clean, light flavor.
- Tomatoes: Sweet and juicy, they bring a vibrant contrast to the herbs. Firm, ripe varieties like Roma work best.
- Red Onion: Adds vibrant color and a sharp, slightly spicy bite. For a milder option, swap with shallots or omit entirely.
- Parsley: A whole bunch, finely chopped, replaces typical leafy greens and delivers bold, fresh flavour in every bite, giving the salad a tabbouleh-like vibe.
- Feta Cheese: Choose firm, crumbly Greek-style feta for the best texture and a tangy flavor boost.
- Quinoa and Rice Blend: Pre-cooked bags from the grain or pasta aisle make this salad super quick to assemble.
- Balsamic Vinegar: A splash adds acidity, sweetness, and depth, perfectly balancing the salad's sweet and savory elements.
- Olive Oil: Use a high-quality extra virgin olive oil. Just a small amount is enough to coat and enhance the ingredients.
Complete list of ingredients and amounts is located on the recipe card below.
How to Make Tuna Tomato Salad
This salad is quick and easy to prepare in just four simple steps:
Chop Veggies and Prepare Tuna: Dice the tomatoes into small chunks, finely chop the red onion and parsley. Add the tuna to a large mixing bowl and flake it with a fork (or your fingers, if you prefer).
Make the Dressing: In a small bowl or screw-top jar, combine balsamic vinegar, olive oil, salt, and pepper. Whisk or shake well until fully emulsified.
Combine Ingredients: In a large bowl, mix the pre-cooked rice and quinoa, flaked tuna, diced tomatoes, red onion, parsley, and crumbled feta cheese.
Add Dressing: Pour the dressing over the salad and toss thoroughly to ensure everything is evenly coated.
Serve and Enjoy: Dish out and savor this fresh, flavourful salad!
Recipe Variations
- Grain Swaps: Use farro, couscous, bulgur, or barley instead of rice and quinoa for a different texture and flavor.
- Vegetable Additions: Mix in diced cucumbers, roasted red peppers, shredded carrots, or baby spinach for extra freshness and crunch.
- Dressing Alternatives: Experiment with a lemon-olive oil vinaigrette, red wine vinegar dressing, or a creamy tahini sauce for a new take.
- Protein Swaps: Try canned salmon, canned mackerel, mashed chickpeas or hard-boiled eggs instead of tuna for variety.
- Add Nuts or Seeds: Toss in toasted almonds, sunflower seeds, or pumpkin seeds for added crunch and healthy fats.
- Spice It Up: Sprinkle in chili flakes or a dash of smoked paprika for a little heat and smokiness.
- Herb Combinations: Add fresh mint, dill, or cilantro alongside parsley for for a different flavor profile.
- Low-Carb Option: Skip the grains and bulk up the salad with extra vegetables for a lighter version.
How to store
Store leftover tomato tuna salad in an airtight container in the fridge for 3 days.
Recipe FAQ
I used a 250g microwavable packet of pre-cooked rice and quinoa blend for convenience and to save time, but you can cook them fresh if you prefer. Brown rice, white rice, or even wild rice work well in this recipe.
Red wine vinegar or apple cider vinegar are great substitutes, though they will slightly alter the flavor. I recommend adding 1-2 teaspoons of honey or maple syrup for a subtle hint of sweetness.
Yes, this salad is great for meal prep. Store it in the fridge and add the dressing just before serving to keep it fresh.
High-quality tuna packed in water or olive oil works best. Skipjack tuna is a sustainable and flavorful option.
More Tuna recipes
Mediterranean Style Tuna Quinoa Salad
If you try this tuna tomato salad recipe or have a question, please let me know! Leave a comment and rate it below. I love to hear what you think, or any changes you make.
PrintMediterranean Tomato Tuna Salad
- Total Time: 15 minutes
- Yield: Serves 4
Description
This Mediterranean-style tomato tuna salad combines rice and quinoa, fresh herbs, tangy feta cheese, and a light balsamic dressing. It's easy to make, hearty, and bursting with vibrant flavours!
Ingredients
- 425g (15 oz) can of tuna in spring water, drained
- 380g (13 oz) (approx. 4 large) roma tomatoes, diced
- 100g (3.5 oz) greek-style feta cheese, crumbled
- 1 cup finely chopped parsley
- 1 small red onion, finely diced
- 250g (8.8 oz) bag pre-cooked rice and quinoa
Dressing:
- 3 tablespoons balsamic vinegar
- 1 tablespoon olive oil
- 1 teaspoon salt
- ¼ teaspoon black pepper
Instructions
- Dice the tomatoes into small chunks, finely chop the red onion and parsley. Add the tuna to a large mixing bowl and flake it with a fork (or your fingers, if you prefer).
- In a small bowl or screw-top jar, combine balsamic vinegar, olive oil, salt, and pepper. Whisk or shake well until fully emulsified.
- In a large bowl, mix the pre-cooked rice and quinoa, flaked tuna, diced tomatoes, red onion, parsley, and crumbled feta cheese.
- Pour the dressing over the salad and toss thoroughly to ensure everything is evenly coated.
- Serve and enjoy!
Notes
- Store leftover salad in an airtight container in the fridge for 3 days.
- Prep Time: 15 minutes
- Category: Salads
- Method: Chop
- Cuisine: Mediterranean
Nutrition
- Serving Size: ¼ recipe
- Calories: 322
- Sugar: 5.3g
- Fat: 11.2g
- Saturated Fat: 0.7g
- Carbohydrates: 30.9g
- Fiber: 3.3g
- Protein: 46.3g
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