Name: Mediterranean Feta Tuna Salad with Olives
Prep time: 15 min
Total time: 15 min
Ingredients: 50 g red pepper, diced; 50 g cherry tomatoes, quatered; 70 g cucumber, diced; 75 g tinned chickpeas, drained; 30 g black olives, chopped; 1 spring onion, chopped; 180 g tinned tuna in spring water; 60 g Greek yogurt; 40 g feta cheese; 1/2 tsp dijon mustard; 1 tsp dried oregano

Jump to Recipe

This delicious Feta Tuna Salad is bursting with the vibrant flavours of the Mediterranean and is an easy way to enjoy a healthy and nutritious lunch. Enjoy it as a light and refreshing salad or transform it into a satisfying sandwich filling – the perfect lunchbox companion for busy days!

This Mediterranean Feta Tuna Salad is a delicious twist on a Greek classic, the wonderful Greek salad! Combining fresh tomatoes, crunchy cucumber, salty feta and briny olives with the additions of tinned tuna, spring onions and extra protein from tinned chickpeas. This salad perfectly captures the Mediterranean’s flavours.

And if you’re a fan of all things Greek, be sure to check out my other Greek-inspired recipes like GREEK ROAST CHICKEN WITH GARLIC ROASTED POTATOES and MARINATED HALLOUMI, or my vegetarian AUBERGINE FETA CHEESE AND TOMATO BAKE. This Greek Tuna Salad offers a protein-packed alternative, perfect for busy weekdays, but still delivers those beloved Greek flavours we all know and love.

This recipe has a great balance of protein and healthy fats and not only is it a nutritious quick lunch but it’s a great way to incorporate some key components of a healthy whole food diet to support your diabetes management.

close up of tuna feta salad on top of lettuce in a bowl

A Whole Food Powerhouse Salad

It’s all about celebrating fresh, unprocessed ingredients that are bursting with flavour in my recipes. To help support a balanced diet to manage diabetes, it’s essential to know the nutrient breakdown of our meals. In this tuna salad there is a great balance of essential nutrients, vitamins, minerals, and healthy fats. Here’s a glimpse of the nutrient information for the ingredients in this Mediterranean Tuna Salad recipe:

Protein-rich tuna: Provides essential amino acids for muscle repair and satiety.
Salty feta: Adds flavour without excess sodium, I love to use feta as a seasoning replacement in my meals
Fresh vegetables: Red pepper, cherry tomatoes, cucumber and spring onion offer a variety of vitamins, minerals, and fibre to support stable blood sugar levels.
Olives: Rich in heart-healthy monounsaturated fats and antioxidants
Chickpeas: Have a low glycemic index and high fiber content which both help to support our blood sugar control.
Greek yoghurt: Provides probiotics for gut health and protein for sustained energy.

Customising Your Feta Tuna Salad

The beauty of this healthy recipe lies in its versatility. Here are some ways to make it your own:

Add a Kick: For a touch of heat, include a finely chopped chilli pepper or a sprinkle of cayenne pepper.

Bean Power: Swap the chickpeas for white beans or even black beans for a slightly different flavour and nutrient profile. I love this tuna salad with cannellini beans.

Veggies: Swap, add or exclude any of the diced vegetables to make this a salad completely to your preference. Change the spring onion for red onion or the colour of the peppers the choices are endless.

Fresh Herbs: Add any fresh herbs you like or need to use up. try dill, chopped fresh parsley is one of my faves, or even a sprinkle of fresh basil.

What you will need to make tuna Feta salad with olives

Ingredients for tuna feta salad with olives

Can of Tuna

Use any kind of tuna you prefer. I always opt for Albacore tuna steak in spring water

Always choose 100% MSC-certified pole and line-caught tuna

Feta cheese

A tangy and salty brined cheese

Spring onion

Adds a slightly milder onion flavour to this salad and a beautiful pop of colour

Cherry tomatoes

A good source of vitamins A, C, and E as well as antioxidants

Cucumber

Adds a delicious crunch to the tuna salad

Black olives

Rich in heart-healthy monounsaturated fats and antioxidants

I like the jarred Kalamata olives in my salads

Red pepper

Rich in Vitamin C and adds a delicious crunch

Chickpeas

A great source of plant based protein, rich in essential nutrients and fibre

They also have a a low glycemic index which is good for blood sugar control

Oregano

The ultimate Greek herb

Greek yoghurt

Adds a creamy twist to this salad and another source of healthy fat

Dijon Mustard

Adds a depth of flavour to the creamy dressing

Salt and pepper (to taste)

Equipment

Mixing bowls

Small whisk or fork

measuring spoon

Weighing scales

chopping board

sharp kitchen knife

How to make Mediterranean Tuna Salad

This protein-packed Feta Tuna Salad can be ready in under 15 minutes, making it a nutritious and unbelievably easy lunch option. Here is how to make it:

Step 1

Chop all of your vegetables into small pieces and drain the chickpeas and canned tuna

bowl of chopped vegetables for the greek salad

Step 2

In a large bowl, combine the diced green onions, cherry tomatoes, cucumber, red pepper, olives, and drained chickpeas.

greek yogurt mixed with feta in a bowl with a spoon

Step 3

In a small bowl, whisk together the Greek yoghurt, Dijon mustard, crumbled feta, oregano, and black pepper to create the dressing. Break down the feta until you have a slightly lumpy creamy dressing

tuna mixed with feta and Greek yogurt in a bowl with a spoon

Step 4

Add the tuna to the creamy dressing and mix well

Un mixed ingredients in a bowl for tuna feta salad

Step 5

Finally, add the dressing to the bowl of salad ingredients and gently mix until everything is evenly coated.

Step 6

Serve on top of your mixed salad leaves or stuff into a crispy toasted pitta for a deliciously healthy lunch.

Different Ways to Enjoy This Delicious Salad

This salad is incredibly versatile and can be enjoyed in several ways:

Simple Salad – Serve it on a bed of romaine lettuce for a light lunch or dinner.
Sandwich Spread – Stuff the salad into wholemeal pita bread or spread over wholemeal bread for a quick and filling lunch on the go.
Snacking Dip – this makes a super healthy dip to go with pita chips or corn tortillas
Pasta Salad – Mix in some cooked pasta of choice for a deliciously easy dinner
Healthy Dinner – Add a packet of whole grains such as cooked quinoa for a balanced and light dinner.

More Easy & Delicious Diabetic Recipes for BALANCED Blood SugARS:

Storing any leftovers

Here’s how to safely store any leftover Feta Tuna Salad:

Transfer any remaining salad to an airtight container. This will prevent bacteria growth and keep other fridge odours from seeping in. I prefer to use a glass container with a clippable lid as unlike with plastic the odours from teh fish can’t be absorbed into the container.

How Long Will It Last?

Leftover Feta Tuna Salad should stay fresh and safe to eat for up to 3 days in the refrigerator. However, it’s always best to use your senses – sight and smell – to determine freshness.

Diabetes Note

This protein-packed Feta Tuna Salad is a diabetic-friendly lunch option that ticks all the right boxes. The tuna and chickpeas provide a steady stream of protein and fibre to help regulate blood sugar levels and will help to keep you feeling satisfied. The healthy fats from the olives and greek yoghurt offer a great healthy kick and provide balance too.

Carb Counting

For this Salad recipe, the only ingredient that we would look to carb count for is the Greek yoghurt:

60g of Farge 5% fat Greek yoghurt – 1.8 g of carbs

If you enjoyed this article then leave a star rating and comment below. I would love to hear from you!

Don’t forget you can also FOLLOW ME on Instagram, Facebook and Pinterest. Click below to connect with me