Name: Healthy Chickpea Tuna Salad
Prep time: 15 min
Total time: 15 min
Cuisine: Mediterranean
Ingredients: 1 (5 oz) can tuna, drained; 1 (15 oz) can chickpeas, rinsed and drained; 2 tbsp red onion, finely chopped; 2 tbsp celery, diced; 1/4 cup cucumber, diced; 1/4 cup cherry tomatoes, halved; 2 tbsp fresh parsley, chopped; 1 tbsp lemon juice; 1 tbsp olive oil; Salt to taste; Black pepper to taste

This healthy chickpea tuna salad is hearty, fresh, and full of flavor. I like how the chickpeas add extra protein, fiber, and texture, making the salad more filling while still light. It’s a perfect option for lunch, meal prep, or a quick snack, and it comes together in just minutes.

Healthy Chickpea Tuna Salad

Why You’ll Love This Recipe

I like this recipe because it’s simple, healthy, and versatile. The tuna gives lean protein, the chickpeas make it extra hearty, and the fresh veggies add crunch. I enjoy how it works as a sandwich filling, a topping for greens, or even just eaten straight from the bowl.

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

canned tuna, drained
canned chickpeas, rinsed and drained
red onion, finely chopped
celery, diced
cucumber, diced
cherry tomatoes, halved
fresh parsley, chopped
lemon juice
olive oil
salt
black pepper

Directions

I mash about half of the chickpeas in a large bowl to create a creamy base.
I stir in the tuna, onion, celery, cucumber, tomatoes, and parsley.
I drizzle with lemon juice and olive oil, then season with salt and pepper.
I mix everything until combined and serve immediately or chill before eating.

Servings and timing

This recipe makes about 3–4 servings. It usually takes me 15 minutes to prepare from start to finish.

Variations

I sometimes add avocado for creaminess or swap the parsley for cilantro for a different flavor. When I want extra protein, I stir in some cooked quinoa. For a Mediterranean version, I add olives and a sprinkle of feta cheese.

storage/reheating

I store the salad in an airtight container in the refrigerator for up to 3 days. I don’t reheat it since it’s meant to be enjoyed cold, but I like to give it a quick stir before serving.

FAQs

Can I use dried chickpeas instead of canned?

Yes, I cook dried chickpeas until tender and let them cool before using them in the salad.

Can I make this salad ahead of time?

Yes, I often prepare it the night before, and it tastes even better the next day as the flavors meld.

What kind of tuna works best?

I usually use chunk light or albacore tuna, packed in water, but any variety works depending on preference.

Is this salad vegan?

Not as written, but I can skip the tuna and add extra chickpeas or white beans for a vegan-friendly version.

Can I serve this in a sandwich?

Yes, I love stuffing it into pita bread, whole grain wraps, or on toast for a quick and filling meal.

Conclusion

This healthy chickpea tuna salad is one of my favorite easy meals because it’s fresh, filling, and full of good-for-you ingredients. I like how it’s flexible enough to enjoy as a salad, wrap, or sandwich. Whenever I want something quick, nutritious, and satisfying, this recipe is a go-to for me.