For years, I was a religious food tracker. Not just calories, but energy. I was hunting for patterns, and I found a big one: the 3 PM slump.
I’d look at my lunch data. On days I had my standard, mayo-heavy tuna salad, that afternoon crash was almost guaranteed. On days I tried a sad “diet” version—just plain tuna from a can—I was hungry and irritable an hour later.
Neither was a win. I needed food that was truly satisfying but also felt energizing.
This Mediterranean Tuna Salad was the solution. It’s a total flavor explosion that’s packed with protein and vibrant, fresh ingredients. This is the “no mayo tuna salad recipe” that actually keeps me full and focused all afternoon. No slump, just satisfaction.
More Flavor, Not Less: A Better Kind of Tuna Salad
Let’s be clear: this isn’t a “diet” recipe. It’s an upgrade. We’re not just removing the mayo; we’re replacing it with things that are way more interesting.
The flavor here comes from a powerhouse combination of briny, punchy ingredients. You get the saltiness from Kalamata olives and capers, a savory bite from marinated artichokes, and a crisp, cool crunch from cucumber and red onion.
But the real magic is the dressing. It’s a zesty, bright lemon-Dijon vinaigrette that gets a ton of fresh flavor from a generous amount of dill and mint. It’s a truly nourishing and balanced bowl that proves a “healthy tuna salad recipe” can be the most delicious option, not a boring compromise.
How This 20-Minute Lunch Comes Together
This is genuinely one of the fastest, most rewarding lunches you can make. It’s just two main parts.
First, the dressing: I have one key tip here. Mix the minced garlic and lemon juice together first and let them sit for 10 minutes. This is a great little trick that mellows the raw “bite” of the garlic. After that, just whisk in the Dijon, herbs, and olive oil.
Second, the salad: This is just a bit of chopping. Flake your tuna (I highly recommend using tuna packed in olive oil for the best flavor) and toss it in a big bowl with all those delicious herbs, vegetables, and brined items.
Pour the dressing over the top, give it a gentle toss, and you’re done. I do recommend letting it chill for at least 20-30 minutes if you can—it really helps all those amazing flavors come together.
A Few Simple Tips & Variations
Once you have this base, you can easily tweak it. Here are a few of my favorite ways to serve and change it up.
- To Rinse or Not to Rinse? The recipe suggests rinsing the brined items (olives, capers, artichokes). This is a great idea if you’re mindful of sodium. Personally, if I know I’m using low-sodium tuna, I sometimes skip it for an extra briny kick.
- Serving Ideas: My go-to is serving this in big, crisp lettuce cups (like butter or romaine) for a light, high-protein lunch. It’s also fantastic with whole-grain crackers, scooped onto avocado halves, or stuffed into a pita.
- Add More Protein & Fiber: Want to stretch this even further? Try mixing in a can of rinsed chickpeas. It adds great texture and a nice boost of plant-based protein and fiber.
- Make It Creamy (Without Mayo): If you really miss the creaminess, try mashing half an avocado and folding it in just before serving.
Ultimate Mediterranean No-Mayo Tuna Salad
Ingredients
For the Salad
- 3 cans ≈5 oz/142 g each tuna in olive oil, drained and flaked
- 1½ cups marinated artichoke hearts drained and roughly chopped
- ¾ cup Kalamata olives pitted, halved or quartered
- ¾ cup red onion finely chopped
- ¾ cup English cucumber diced
- ½ cup roasted red peppers jarred, drained and chopped
- 3 tbsp capers drained
- ½ cup fresh dill finely chopped
- ½ cup fresh mint finely chopped
- ½ cup green onions thinly sliced
For the Zesty Lemon-Herb Dressing (Adjusted)
- 1/3 cup extra-virgin olive oil reduced from 1/2 cup
- Juice of 1 large lemon ≈3–4 tbsp
- 2 –3 cloves garlic minced (reduced from 6)
- 1½ tsp Dijon mustard increased from ¾ tsp
- 1½ tsp dried oregano
- 1/8 tsp fine sea salt or to taste (reduced from 3/8 tsp)
- 1/4 tsp freshly ground black pepper or to taste
Instructions
- Macerate the garlic: In a small bowl, combine the lemon juice and the minced garlic; let sit 10 minutes to mellow the sharpness.
- Make the dressing: Whisk in Dijon, oregano, pepper, and salt. Slowly drizzle in the olive oil, whisking until emulsified.
- Prep the brined items (optional but recommended for lower sodium): Briefly rinse and pat dry the olives, capers, artichokes, and roasted peppers.
- Combine the salad: In a large bowl, add the drained, flaked tuna, artichokes, olives, red onion, cucumber, roasted peppers, capers, dill, mint, and green onions.
- Dress & toss: Pour the dressing over the salad and toss gently until evenly coated. Adjust salt/pepper to taste.
- Chill: Cover and refrigerate 20–30 minutes for flavors to marry.
- Serve: Spoon into lettuce cups, pita, or enjoy as is.
Notes
- This tuna salad makes an excellent appetizer served with pita chips or slices of crusty bread.
- For a satisfying low-carb meal, consider serving it in avocado halves or large lettuce wraps.
- Store any leftover salad in an airtight container in the refrigerator. It is best enjoyed within 2 days.
- Calories: ~312 kcal
- Protein: ~17 g
- Fat: ~23.6 g
- Saturated Fat: ~3.5 g
- Carbohydrates: ~10.1 g
- Fiber: ~3.6 g
- Sugar: ~2.1 g
Quick Questions, Answered
How long does this no-mayo tuna salad last?
Because it doesn’t have mayo, it stores beautifully. Keep it in an airtight container in the fridge for 2-3 days. The flavors actually get even better on day two!
What kind of tuna is best?
I find that high-quality, solid white albacore tuna packed in olive oil gives the richest flavor and best texture for this salad. Drain it well before flaking.
Can I use different herbs?
Absolutely. The dill and mint are a fantastic combination, but fresh parsley would be a great addition or substitution. If you don’t have fresh herbs, you can use dried, but remember to use less (about 1 teaspoon of dried for 1 tablespoon of fresh).
This recipe is my proof that you don’t have to settle for boring or heavy lunches. This is vibrant, deeply satisfying, and just plain delicious. I hope you love it as much as I do.
