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Meal prep glass container filled with protein-packed tuna garbanzo bean salad, featuring sliced cucumbers, chickpeas, red onion, cherry tomatoes, parsley, white cheese cubes, and a lemon wedge.

Protein-Packed Tuna Garbanzo Bean Salad (High-Protein, No-Cook, Meal Prep Friendly)

Molly
This protein-packed tuna garbanzo bean salad is a quick and nutritious no-cook meal made with canned tuna, chickpeas, fresh herbs, and a zesty lemon-olive oil dressing. Perfect for clean eating, meal prep, or a high-protein lunch that’s light, refreshing, and satisfying.
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Prep Time 10 minutes
Total Time 10 minutes
Course Dinner, Lunch, Meal Prep, Salad
Cuisine American, Mediterranean-Inspired
Servings 4 servings
Calories 320 kcal

Ingredients
  

  • 2 5 oz cans of wild-caught tuna, drained
  • 1 15 oz can of garbanzo beans (chickpeas), drained and rinsed
  • ¼ cup finely chopped red onion
  • ¼ cup fresh parsley chopped
  • ⅓ cup extra virgin olive oil
  • 2 tablespoons fresh lemon juice
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper
  • Optional: 1/2 teaspoon smoked paprika or crushed red pepper flakes
  • Optional: 1/4 cup crumbled feta or diced cucumber for extra texture

Instructions
 

  • Drain and rinse the canned goods. Rinse your chickpeas under cold water to remove excess sodium and drain both the beans and tuna well.
  • Combine the base. In a large bowl, toss together the tuna, chickpeas, red onion, and parsley.
  • Make the dressing. In a small jar or bowl, whisk or shake the olive oil, lemon juice, salt, pepper, and optional paprika or chili flakes.
  • Dress it up. Pour the dressing over the salad and mix until everything is coated evenly.
  • Let it marinate. Let the salad rest for 10 minutes at room temp to allow the flavors to meld.
  • Serve or store. Eat it right away or refrigerate in airtight containers for up to 4 days.

Notes

Secret Tips for the Perfect Cilantro Lime Steak and Rice Bowls

1. Let the Steak Rest: After cooking, always let your steak rest for at least 5 minutes before slicing. This locks in the juices and keeps every bite tender and flavorful.
2. Marinate Longer for More Zing: While 30 minutes works, marinating the steak in your cilantro lime mixture for 2–4 hours (or overnight) deepens the flavor and tenderizes the meat even more.
3. Use Day-Old Rice: For fluffier, better-textured cilantro rice, use day-old cooked rice. It absorbs the lime and herb flavors without turning mushy.
4. Grill for Char: If you’ve got the time, toss those steak tips on a hot grill instead of the pan to get smoky edges and restaurant-level flavor.
5. Double the Sauce: That creamy cilantro lime drizzle? Make extra. It’s great over roasted veggies, tacos, or as a dip for chips during the week.
6. Quick Broil Finish: Want crispy steak edges? Pop the sliced steak under the broiler for 2–3 minutes after cooking for a seared finish that elevates the entire bowl.
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