Are you looking for a healthy, nutritious, and delicious meal to make this summer? This fresh and easy Mediterranean tuna salad is the perfect answer. It’s ideal for hot days when you don’t feel like cooking but still want something satisfying and packed with flavor.

Made with white albacore tuna, garbanzo beans (chickpeas), creamy Greek yogurt and plenty of fresh vegetables, this healthy tuna salad is bursting with Mediterranean-inspired ingredients. Crisp cucumbers, juicy tomatoes, black olives and avocado add texture and flavor, while fresh lemon and parsley brighten every bite.

Best of all, this Mediterranean tuna salad without mayo comes together in just 10 minutes, making it perfect for a quick lunch, light dinner or easy meal prep throughout the week.

Editor’s Note (June 2026): This healthy Mediterranean tuna salad recipe was originally published on Fountain of 30 and has been updated and republished for summer 2026. It’s still one of our favorite quick, high-protein lunches and easy no-cook meals for warm-weather days.

Why You’ll Love This Recipe

• Ready in just 10 minutes
• No cooking required
• High in protein and fiber
• Made without mayonnaise
• Full of fresh Mediterranean flavors
• Great for meal prep lunches
• Naturally gluten-free
• Perfect for hot summer days

Healthy Mediterranean Tuna Salad

Everyone raves about the benefits of avocados, and for good reason. They’re a great source of potassium, fiber, folate and heart-healthy monounsaturated fats. This recipe includes avocado along with protein-rich tuna and chickpeas, creating a satisfying meal that’s both nourishing and delicious.

Brightened with fresh lemon juice, parsley, and simple seasonings, this Mediterranean-inspired tuna salad is packed with flavor while remaining light and refreshing. It’s also a healthier alternative to traditional tuna salad because it’s made with nonfat Greek yogurt instead of mayonnaise.

Not only is this recipe high in protein, but it’s also rich in fiber and healthy fats. And at just 277 calories per serving, it’s an easy lunch or light dinner you’ll want to make all summer long.

Serving Tip: Enjoy this Mediterranean tuna salad on a bed of greens, stuffed into a whole wheat pita, or served with crackers for an easy and satisfying meal.

Mediterranean Tuna Salad Recipe

Yields: 4 servings

Prep: 10 minutes | Cook: 0 minutes | Total: 10 minutes

Ingredients:

• 2 5 oz. cans Solid White Albacore Tuna in water, drained
• ½ cup garbanzo beans
• ¼ cup cherry tomatoes, quartered
• ½ avocado, chopped
• ¼ cup black olives, quartered
• ½ cup cucumber, seeds removed, cubed
• ¼ cup fresh parsley, chopped (+ extra for garnish)
• ¼ cup plain Greek yogurt
• 1 tablespoon extra virgin olive oil
• Juice of 1 lemon
• Himalayan pink salt
• Garlic pepper

Directions

1. Add drained tuna, garbanzo beans, cherry tomatoes, avocado, black olives, cucumber and fresh parsley to a large bowl. Stir to combine.
2. Add Greek yogurt, extra virgin olive oil and lemon juice to a small bowl. Whisk to combine.
3. Pour the yogurt sauce into the tuna mixture and stir to completely coat the ingredients.
4. Season with salt and garlic pepper, taste and add more as needed.
5. Garnish with fresh parsley and serve chilled.

Continue to Content

Yield: 4

Mediterranean Tuna Salad

5.0 Stars (1 Review)

Print

Prep Time 10 minutes

Total Time 10 minutes

Ingredients

• 2 5 oz. cans Solid White Albacore Tuna in water, drained
• ½ cup garbanzo beans
• ¼ cup cherry tomatoes, quartered
• ½ avocado, chopped
• ¼ cup black olives, quartered
• ½ cup cucumber, seeds removed, cubed
• ¼ cup fresh parsley, chopped (+ extra for garnish)
• ¼ cup plain Greek yogurt
• 1 tablespoon extra virgin olive oil
• Juice of 1 lemon
• Himalayan pink salt
• Garlic pepper

Instructions

1. Add drained tuna, garbanzo beans, cherry tomatoes, avocado, black olives, cucumber and fresh parsley to a large bowl. Stir to combine.
2. Add Greek yogurt, extra virgin olive oil and lemon juice to a small bowl. Whisk to combine.
3. Pour the yogurt sauce into the tuna mixture and stir to completely coat the ingredients.
4. Season with salt and garlic pepper, taste and add more as needed.
5. Garnish with fresh parsley and serve chilled.

Nutrition Information:

Yield:

4

Serving Size:

1
Amount Per Serving: Calories: 277Total Fat: 12gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 9gCholesterol: 49mgSodium: 600mgCarbohydrates: 11gFiber: 4gSugar: 2gProtein: 31g

Some days you just want something healthy, easy, and delicious without turning on the stove. This Mediterranean tuna salad checks all the boxes. It’s fresh, satisfying, and perfect for those hot summer days when cooking feels like too much effort.

You may also like to try more of our healthy recipes like Amazing Low Carb Cauliflower “Potato” Salad and Easy To Make Anti-Inflammatory Tumeric Lemon Chicken.

This post contains affiliate links which may give us a commission at no additional cost to you.

Are you following Fountain Of 30 on Facebook, X, Instagram and Pinterest? We’ve got lots going on, so join in on the fun! Subscribe to our newsletter here. You don’t want to miss a post and promise not to bug you to death. Join our Facebook Group called Growing Younger where women discuss everything good and bad about being over 50. Additionally Lauren hosts a bi-weekly podcast called Beauty is a Bitch! 

Please pin!