Are you looking for a healthy, protein-packed meal that’s quick and easy to prepare? Look no further! This Chickpea Tuna Salad without mayo is not only delicious but also incredibly nutritious. This dish is perfect for those who want a satisfying meal without the added calories and fats that come with traditional mayo-based salads. Plus, it's versatile enough to serve as a main course, a side dish, or even a quick snack. Keep reading to discover how to make this flavorful salad, along with tips, variations, and answers to common questions.

What is Chickpea Tuna Salad?
Chickpea Tuna Salad is a refreshing and hearty dish that combines the robust flavors of canned tuna and chickpeas with fresh vegetables and herbs. This salad is a fantastic option for anyone seeking a high-protein, low-calorie meal. It’s especially great for those who are health-conscious or following a specific diet plan, such as keto, paleo, or Mediterranean. The absence of mayonnaise makes it lighter and more digestible, while still being creamy and flavorful thanks to the combination of olive oil, lemon juice, and fresh herbs.
Ingredients List for Chickpea Tuna Salad
Here’s a detailed list of ingredients you’ll need to make this Chickpea Tuna Salad:
- ½ cup tuna, canned in brine, drained: Tuna is a great source of lean protein and omega-3 fatty acids. Canned tuna is convenient and packed with nutrients, making it a staple in many healthy recipes.
- 1 ½ cup canned chickpeas, rinsed and drained: Chickpeas are rich in protein, fiber, and essential vitamins and minerals. They add a delightful texture to the salad and help make it more filling.
- 2 tomatoes, chopped: Tomatoes add juiciness and a burst of fresh flavor. They are also high in vitamins A and C, which are great for your immune system and skin health.
- 1 cucumber, chopped: Cucumbers are hydrating and provide a satisfying crunch. They’re low in calories but high in important nutrients like vitamin K and antioxidants.
- 1 jalapeño, chopped: For those who like a bit of heat, jalapeños add a spicy kick. They’re also packed with vitamin C and can help boost your metabolism.
- 1 garlic clove, minced: Garlic is known for its powerful health benefits, including its ability to fight off colds and flu, lower blood pressure, and improve cholesterol levels.
- 1 cup greens, chopped: Use your favorite leafy greens like spinach, arugula, or kale. Greens add a boost of vitamins and minerals, along with a lovely green hue.
- ½ small red onion, chopped: Red onions provide a sharp, tangy flavor and are rich in antioxidants. They also add a nice crunch to the salad.
- ½ cup olives, pitted: Olives add a salty, savory flavor to the salad. They’re also a good source of healthy fats and antioxidants.
- 1 tablespoon olive oil: Olive oil is a heart-healthy fat that helps to bring all the flavors together. It’s rich in monounsaturated fats and has numerous health benefits.
- ½ teaspoon dry basil: Dried basil adds a subtle, sweet flavor that complements the other ingredients perfectly. It’s also a great source of vitamins and antioxidants.
- ½ lemon, juice of: Fresh lemon juice brightens up the salad with its zesty flavor. It’s also high in vitamin C and aids in digestion.
- Salt and pepper to taste: Seasoning is key to enhancing the flavors of the salad. Adjust the amount of salt and pepper according to your taste preferences.
Substitutions and Variations
One of the best things about this Chickpea Tuna Salad is its versatility. You can easily swap out ingredients or add others based on your personal preferences or dietary needs. Here are some substitutions and variations you can try:
- Tuna: If you’re not a fan of tuna or want to try something different, you can use canned salmon, grilled chicken, or even tofu for a vegetarian option.
- Chickpeas: If you’re looking for a different texture, you can replace chickpeas with other legumes like black beans, kidney beans, or lentils.
- Tomatoes: Instead of regular tomatoes, try using cherry tomatoes for a sweeter, more intense flavor. You can also use sun-dried tomatoes for a more robust taste.
- Cucumber: For a different crunch, consider using sliced bell peppers, zucchini, or even radishes.
- Jalapeño: If you prefer a milder salad, you can omit the jalapeño or substitute it with a milder pepper like a bell pepper or banana pepper.
- Garlic: Roasted garlic can add a deeper, sweeter flavor compared to raw garlic.
- Greens: Feel free to mix and match different leafy greens. For example, using a combination of spinach and arugula can add a peppery note to the salad.
- Red Onion: Swap red onion with green onions or shallots for a milder onion flavor.
- Olives: If you’re not a fan of olives, you can leave them out or replace them with capers for a different briny flavor.
- Basil: Fresh herbs like parsley, cilantro, or dill can be used instead of dried basil for a more vibrant flavor.
- Olive Oil: Try using flavored olive oils, such as garlic or lemon-infused, to add another layer of flavor to the salad.
- Lemon Juice: If you don’t have fresh lemon juice, you can use lime juice or a splash of apple cider vinegar for a tangy alternative.
Step-by-Step Cooking Instructions
Creating this Chickpea Tuna Salad is a breeze. Follow these simple steps to bring this delicious dish to life:

Step 1: Prepare the Ingredients
Start by prepping all the ingredients. Drain the tuna and chickpeas and chop the tomatoes, cucumber, jalapeño, garlic, greens, and red onion. Make sure everything is cut into bite-sized pieces so that the salad is easy to eat.
Step 2: Mix the Salad
In a large mixing bowl, combine the drained tuna, chickpeas, tomatoes, cucumber, jalapeño, garlic, greens, red onion, and olives. Toss the ingredients together until they are evenly distributed.
Step 3: Add the Dressing
Drizzle the olive oil over the salad, then sprinkle the dried basil. Squeeze the juice of half a lemon over the top. Season the salad with salt and pepper to taste.
Step 4: Toss the Salad
Gently toss the salad to ensure the dressing is evenly distributed and all the ingredients are well-coated. Taste the salad and adjust the seasoning if needed.
Step 5: Serve Immediately
Once the salad is well-mixed, it’s ready to serve. You can enjoy it immediately or let it sit for a few minutes to allow the flavors to meld together.
How to Cook Chickpea Tuna Salad: A Step-by-Step Guide
Cooking isn’t required for this no-mayo Chickpea Tuna Salad, making it a perfect recipe for hot days or when you’re short on time. The key steps involve preparing the ingredients, mixing them together, and adding the dressing. The freshness of the ingredients and the balance of flavors are what make this salad so delicious. Whether you’re making it for a quick lunch, a picnic, or a light dinner, this salad is sure to satisfy.
Common Mistakes to Avoid
Even though this recipe is simple, there are a few common mistakes you’ll want to avoid:
- Not draining the tuna and chickpeas properly: Excess water can make the salad soggy and dilute the flavors. Make sure to drain both ingredients thoroughly before adding them to the salad.
- Overmixing the salad: Toss the salad gently to avoid breaking up the tuna and chickpeas too much. Overmixing can result in a mushy texture.
- Using too much or too little dressing: It’s important to balance the amount of olive oil and lemon juice. Too much can make the salad greasy, while too little can leave it dry.
- Forgetting to season the salad: Salt and pepper are essential for bringing out the flavors in this dish. Don’t forget to season the salad to your taste.
- Serving the salad too cold: While it’s tempting to serve this salad straight from the fridge, allowing it to sit at room temperature for a few minutes before serving can enhance the flavors.
Serving and Presentation Tips
Presentation is key when serving this colorful and nutritious salad. Here are some tips to make your Chickpea Tuna Salad look as good as it tastes:
How to Serve Chickpea Tuna Salad
- Individual Bowls: Serve the salad in individual bowls for a more personal touch. This is especially great for meal prepping or if you’re serving the salad as a main dish.
- On a Bed of Greens: To make the salad even more visually appealing, serve it on a bed of mixed greens or arugula. The vibrant green color will contrast nicely with the other ingredients.
- In Lettuce Cups: For a fun and unique presentation, serve the salad in large lettuce leaves, like romaine or butter lettuce, creating lettuce cups. This also makes the salad easy to eat without utensils.
Presentation Ideas for Chickpea Tuna Salad
- Garnish with Fresh Herbs: Add a sprinkle of fresh herbs, such as parsley, cilantro, or basil, on top of the salad for a pop of color and freshness.
- Use a Colorful Plate: Present the salad on a bright, colorful plate to make the dish more visually appealing. The vibrant colors of the salad will stand out beautifully.
- Add a Lemon Wedge: Place a lemon wedge on the side of the plate for an extra splash of color and to allow guests to add more lemon juice if they like.
Chickpea Tuna Salad Recipe Tips
- Make Ahead: This salad can be made ahead of time and stored in the fridge for up to three days. Just wait to add the greens until right before serving to keep them fresh and crisp.
- Customize the Spice Level: If you like your salad spicier, you can add more jalapeño or even a dash of hot sauce. For a milder version, omit the jalapeño altogether.
- Pair with Crusty Bread: Serve the salad with a slice of crusty whole-grain bread or pita for a more substantial meal. The bread can help soak up the delicious dressing.
Frequently Asked Questions (FAQs)
Q: Can I use fresh tuna instead of canned tuna? A: Yes, you can use fresh tuna if you prefer. Cook the tuna as you like (grilled, seared, etc.), let it cool, and then flake it into the salad.
Q: Is this salad gluten-free? A: Yes, this Chickpea Tuna Salad is naturally gluten-free. Just make sure any additional ingredients you use, like seasonings or dressings, are also gluten-free.
Q: How long does this salad keep in the fridge? A: This salad will keep well in the fridge for up to three days. Just store it in an airtight container and wait to add the greens until just before serving.
Q: Can I use dried chickpeas instead of canned? A: Absolutely! Just cook the dried chickpeas according to the package instructions before adding them to the salad. Canned chickpeas are quicker and more convenient, but dried chickpeas can offer a slightly firmer texture.
Q: What can I serve with this salad? A: This salad pairs well with whole-grain bread, crackers, or a side of roasted vegetables. It’s also great on its own as a light meal.
Conclusion
This Chickpea Tuna Salad without mayo is a healthy, delicious, and easy-to-make dish that’s perfect for any occasion. With its vibrant flavors, nutritious ingredients, and endless customization options, it’s sure to become a favorite in your meal rotation. Whether you’re looking for a quick lunch, a light dinner, or a nutritious snack, this salad has got you covered. Try out the recipe today and enjoy the refreshing, satisfying taste of this delightful salad!
PrintChickpea Tuna Salad (No Mayo) Recipe
This Chickpea Tuna Salad is a nutritious, no-mayo recipe combining protein-rich tuna and chickpeas with fresh veggies like tomatoes, cucumber, and greens. The salad is flavored with a simple lemon and olive oil dressing, along with herbs like basil, making it a refreshing and light meal option. Perfect for those seeking a healthy, quick, and satisfying dish.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Total Time: 15 minutes
- Yield: 4 servings 1x
- Category: Salad
- Method: Tossing
- Cuisine: Mediterranean
- Diet: Gluten Free
Ingredients
- ½ cup tuna, canned in brine, drained
- 1 ½ cup canned chickpeas, rinsed and drained
- 2 tomatoes, chopped
- 1 cucumber, chopped
- 1 jalapeno, chopped
- 1 garlic clove, minced
- 1 cup greens, chopped
- ½ small red onion, chopped
- ½ cup olives, pitted
- 1 Tbsp olive oil
- ½ tsp dry basil
- ½ lemon, juice of
- Salt and pepper to taste
Instructions
- In a large bowl, combine the drained tuna and chickpeas.
- Add chopped tomatoes, cucumber, jalapeno, garlic, greens, red onion, and olives.
- Drizzle with olive oil and lemon juice.
- Sprinkle with dry basil, salt, and pepper.
- Toss everything together until well combined.
- Serve immediately or refrigerate for later.
Notes
- Adjust the seasoning to taste, and feel free to add other herbs like parsley or cilantro.
- This salad can be stored in the refrigerator for up to 2 days.
Nutrition
- Serving Size: 1 cup
- Calories: 210
- Sugar: 3g
- Sodium: 520mg
- Fat: 9g
- Saturated Fat: 1.5g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 19g
- Fiber: 6g
- Protein: 14g
- Cholesterol: 15mg
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