This healthy and refreshing salad recipe has quickly become a staple in my kitchen: Quick Mediterranean Tuna Salad with No Mayo. Unlike the common assumption, this version is healthier and full of fresh, vibrant flavors, making it the viral recipe of 2025.

This quick salad is your saviour for a light dinner or something to bring to a potluck. Plus, you don’t have to go through a jargon of recipes to whip it up. 

What makes this salad so special is that it’s a complete package of nutrition. Tuna brings lean protein to the table, chickpeas add fiber, and all those colorful veggies deliver vitamins and antioxidants. 

Plus, it’s a perfect food-gift for those who keep counting their calories with every bite. Now let me share the “how to make it” part before the curiosity builds up and is damaged. But first comes the ingredients!

Ingredients

Canned Tuna (2 cans, drained)

I always prefer canned tuna to skip a few fussy steps. It is packed with protein and omega-3s, and brings a savory taste to the salad. Just drain it well before use.

Chickpeas (rinsed and drained)

These tiny legumes add the texture I like. They soak up flavors and are also loaded with fiber, which is a bonus.

Cherry Tomatoes (1 cup)

These sweet fruits enhance both the taste and the color dynamic of the salad bowl. The sweetness and tanginess contradict with the savory tuna and the red color makes it a party server.

Vegetables

Cucumber cuts through the richness with a refreshing crunch. The sharpness of finely chopped red onions goes far, balancing the salad with a zingy kick. Kalamata olives, pitted and sliced, add the last savory touch we need.. 

Herbs

Fresh parsley adds a bright, earthy note that ties the whole dish together. Whereas, mint sneaks in a cool, unexpected twist.

Greek yogurt

This is the swap for mayo. It is tangy in taste, and also protein-packed and gut-friendly. It keeps the salad light yet luscious.

Lemon Juice

Lemon juice brightens everything with a citrusy snap that cuts through the richness. Freshly squeezed is my go-to all kinds of salads.

Oil or Melted Butter

It adds a fruity, peppery hug that pulls the dressing together. Drizzle a good amount here, or according to your preference.

Dijon Mustard

Whenever you are adding mustard sauce in a salad or dressing, always start with a little amount, and build to taste. It can easily overpower all other flavors if not kept in check.

Garlic Clove

A quick mince of this adds a smoky depth that rounds things out. One clove’s just enough to keep it friendly.

Salt And Pepper

The ultimate seasoning duo that no salad could do without. Add it to your taste.

How To Make This Salad?

Most of the ingredients will already be in your pantry or fridge, which is one reason why I love making this recipe. So, let’s start with the cooking, or mixing, since no stove is needed.

1- Grab a big bowl and toss in the drained tuna, chickpeas, cherry tomatoes, cucumber, red onion, olives, parsley, and mint.

Give it a gentle stir to create a homogeneous mixture. I love how the colors pop here, giving the ‘Mediterranean party in a bowl’ vibe.

2- In a small bowl, whisk together the melted butter, lemon juice, Greek yogurt, Dijon mustard, and minced garlic. It takes almost 30 seconds and develops into a zesty dressing that takes the taste of this salad to the next level.

3- Pour that dressing over your salad and toss everything until it’s nicely coated. Add salt and pepper to taste. I go light on the salt because those olives bring their salty vibe. You can taste to test as you go.

4- Let it sit for 10 minutes. The flavors meld together beautifully, but if you’re like me and can’t wait, sneaking a forkful is not restricted.

In only four steps, and you’ve got a fresh, fast, and taste-buds-satisfying meal.

Serving Suggestions

This salad is a chameleon; it works however you want it to. Here are a few ideas I’ve tried myself:

• Stuff it into pita bread to make cute pita pockets for a grab-and-go lunch.
• Spoon it over spinach or arugula if you’re craving extra veggies.
• Upgrade it with a sprinkle of crumbled feta or some toasted pine nuts to make it fancy. 
• I’ve even added a handful of chopped bell peppers once when I had some lying around and it turned out delicious.

Why This Recipe Works

I’ve made this salad more times than I can count, and it never gets old, and here’s why: 

• The tuna and chickpeas make it filling enough to stand alone, but it’s light enough that you won’t feel weighed down. 
• The lemony dressing cuts through the richness of the olives and tuna, while the fresh herbs add a burst of brightness. 
• It’s super healthy. No mayo means you’re skipping extra calories and saturated fats, but you’re still getting a protein-packed, nutrient-rich dish. 

It’s the kind of recipe that makes you feel good about what you’re eating without sacrificing an ounce of flavor.

Tips & Tricks

Tip # 1 – Make-Ahead 

This keeps in the fridge for up to three days in an airtight container. Also, the flavors get even better after a night of chilling, so it’s perfect for meal prep. Just give it a quick stir before digging in.

Tip # 2 – Tuna Talk

When I buy tuna, I try to grab sustainably caught stuff. Look for “pole-caught” or “FAD-free” on the label. It’s a little pricier, but the quality’s worth it, and it’s better for the planet.

FAQs

Can I use flavored Greek yogurt instead of plain?

It’s tempting, but I wouldn’t because the flavored yogurt (like vanilla) can throw off the savory vibe. Stick with plain to keep the Mediterranean magic intact. You’ll love the tanginess!

What if I don’t have fresh herbs on hand?

No problem! Dried parsley or mint can do as well, though fresh is best. Use about a teaspoon each of dried, and it’ll still taste great, just a little less vibrant.