Tuna Chickpea Salad That Actually Fills You Up – A Protein-Packed Midday Fix
This no-cook tuna chickpea salad is packed with lean protein, fiber-rich chickpeas, fresh veggies, and a zesty olive oil lemon dressing. It’s naturally gluten-free, meal-prep friendly, and customizable—perfect for quick lunches, post-workout refueling, or a light summer dinner.
Ingredients
- 2 5 oz cans tuna in olive oil, drained
- 1 15 oz can chickpeas, rinsed and drained
- ¼ red onion thinly sliced
- ½ cup chopped parsley
- Juice of 1 lemon
- 2 tbsp olive oil
- Salt and black pepper to taste
- Optional: red pepper flakes capers, diced cucumber, cherry tomatoes
Instructions
- Drain the tuna and break it up with a fork in a large bowl.
- Rinse and drain the chickpeas, then add to the bowl.
- Add sliced red onion, chopped parsley, lemon juice, and olive oil.
- Season well with salt, pepper, and red pepper flakes (if using).
- Mix everything gently to avoid breaking the chickpeas too much.
- Serve immediately or refrigerate for up to 4 days.
Notes
Secret Tips for the Best Tuna Chickpea Salad
- Use Tuna in Olive Oil: It adds more richness and depth than water-packed tuna—no extra dressing needed.
- Mash a Few Chickpeas: Gently mash 1/4 of the chickpeas for creaminess without mayo.
- Lemon Zest Boost: Add a pinch of lemon zest to the dressing for extra zing that brightens the whole salad.
- Chill Before Serving: Let the salad rest in the fridge for 30 minutes—flavors meld and intensify.
- Salt After Mixing: Taste and season after tossing—olives and feta already bring salt to the party.
- Layer for Meal Prep: If prepping ahead, layer ingredients in jars (dressing at the bottom, tuna last) to keep everything crisp.
- Don’t Skip the Dijon: That tiny spoonful gives the dressing balance and body—skip it and you’ll miss it.