Mediterranean Style Tuna Quinoa Salad

Name: Mediterranean Style Tuna Quinoa Salad
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Cuisine: Mediterranean
Ingredients: 1/2 cup uncooked quinoa; 425g/ 15oz can tuna, in extra virgin olive oil*; 2 celery stalks, diced; 1 red bell pepper (capsicum), diced; 1/2 cup crumbled feta cheese; 1/3 cup Kalamata olives, sliced; 1/2 red onion, diced; 2 tablespoons reserved tuna oil*; 1/4 cup lemon juice; 1/4 cup olive brine; 1 1/4 teaspoon dried oregano; 1 teaspoon salt; 1/4 teaspoon black pepper

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This Mediterranean-style tuna quinoa salad features feta, bell peppers, celery, and a simple lemon dressing. It’s hearty, nutritious, and a fantastic option for healthy meal prep!

Salad in large serving bowl with celery stalks on the side.

As the warm summer air begins to roll in, there’s nothing quite like embracing the season with a wholesome and hearty tuna quinoa salad. This salad features a robust base of quinoa, crunchy celery (instead of cucumbers to avoid a watery texture), vibrant bell peppers, and protein-packed canned tuna. Olives and feta add a delightful Mediterranean touch, all drizzled with a delicious lemony dressing.

Whether you’re seeking a filling lunch, a side dish for a family dinner, or something to bring to a picnic, this recipe is your go-to for summer.

Ingredients you'll need

You only need 9 wholesome ingredients to make this tuna quinoa salad:

Tuna: Use the best quality canned tuna you can find. I prefer chunk-style tuna in extra virgin olive oil, which also serves as part of the dressing.
Quinoa: I used tri-color quinoa, but regular white quinoa works just as well. Using pre-cooked quinoa can save you time!
Celery: I prefer celery over cucumbers in this salad, as it helps prevent a watery texture.
Bell Peppers (Capsicum): Any color of bell pepper will work in this recipe. I find that red or yellow peppers tend to have a sweeter flavor.
Red Onion: Adds beautiful colour and a slightly spicy, sharp taste to the salad. If you’re not a fan of onions, feel free to omit them or substitute with shallots for a milder flavor.
Lemon Juice: A splash of lemon juice adds acidity and enhances the flavor of the dressing.
Feta Cheese: Crumbled feta adds saltiness and creaminess. Avocado also makes a delicious addition!
Kalamata Olives: Use olives packed in brine for extra flavour in the dressing, and choose pitted olives to avoid any unpleasant surprises while enjoying the salad.
Oregano: A pinch of dried oregano is essential for the dressing!

Complete list of ingredients and amounts is located on the recipe card below.

How to Make Tuna Quinoa Salad

Cook Quinoa: Rinse ½ cup of uncooked quinoa and cook it with 1 cup of water according to the package instructions.

Chop Veggies: While the quinoa is cooking, finely chop the celery, bell peppers, onion, and olives.

Make the Dressing: In a small bowl or screw-top jar, combine lemon juice, 2 tablespoons of tuna oil, olive brine, salt, and pepper. Whisk or shake the jar to mix well.

Combine Ingredients: In a large bowl, combine the salad ingredients along with the cooked quinoa, then crumble the feta cheese on top.

Add Dressing: Pour the dressing over the salad and stir well to coat all the ingredients.

Serve: Top with chunks of tuna and enjoy!

Recipe Variations

Here are a few suggestions to jazz up this recipe:

Different Grains: Try using other grains like bulgur, couscous, or farro in place of quinoa for varied textures and flavors.
Vegetable Substitutions: Incorporate grated carrots, raw beetroot, baby spinach, or cherry tomatoes for added variety.
Dressing Alternatives: Experiment with different dressings, such as a citrus vinaigrette made with orange juice and zest or a creamy avocado dressing for a unique taste experience.
Protein Options: Substitute canned tuna with canned salmon, sardines, grilled chicken, or tofu for alternative sources of protein.
Fruit Additions: Add fresh or dried fruits like cranberries, diced apples, or grapes for a sweet touch.

Quinoa tuna salad in large serving bowl with spoons.

How to store

Store leftover quinoa tuna salad in an airtight container in the fridge for 3-4 days.

Recipe FAQ

What’s the best tuna to use?

I recommend skipjack tuna in extra virgin olive oil. It’s the most sustainable option and has a milder flavor compared to solid white albacore, along with a slightly softer texture. Any canned tuna will work well, but I suggest using one packed in oil so it can double as the dressing.

Can I use a different type of fish instead of tuna?

Absolutely! You can substitute tuna with other types of fish, such as grilled or poached trout, or even cooked shrimp.

Can I make this salad vegetarian?

Yes, you can easily make this salad vegetarian or vegan by omitting the tuna or replacing it with plant-based proteins like tofu, tempeh, or chickpeas.

How can I make this salad more filling?

To make the salad more filling, consider adding additional protein sources such as hard-boiled eggs or canned lentils or beans. You can also increase the portion size of the quinoa or add more tuna or feta for extra protein.

Tuna quinoa salad in large serving bowl with celery stalks, feta cheese and extra dressing on the side.

More tuna recipes

Buffalo Tuna Salad

Avocado Tuna Egg Salad

Air fryer tuna melt

Tuna Cabbage Salad

If you try this tuna quinoa 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.