If you’re looking for a quick-and-easy lunch option that is nutritious, delicious, and perfect for taking on-the-go, then look no further than my 10 Minute Tuna Chickpea Salad. It’s made from wild-caught tuna, creamy greek yogurt, and tender chickpeas for a delicious, protein-packed salad that will fuel you throughout your workdays. I like serving it alongside crackers, on lettuce wraps, or even in a warm tuna salad melt, but no matter how you choose to enjoy it, you cannot go wrong!
Why You’ll Love This Easy 10 Minute Lunch Recipe
Some of my favorite recipes to develop are better-for-you twists on the classic recipes that you already know and love. Whether that’s a healthier ranch dressing (that can be enjoyed with just about anything) or a healthy, homemade take on the Taco Bell Crunchwrap, I fully believe that there is a way to make just about any recipe healthier, without sacrificing the flavor. And this 10 Minute Tuna Chickpea Salad is no exception!
When I was working in an office, tuna salad with crackers was one of my favorite lunches. Back then, I used to buy the Starkist brand ready-made tuna salad packets (you know which ones!) Which, while they were delicious, they admittedly didn’t have the best ingredients. They are high in sodium and contain not-so-great oils, which means… we can absolutely do better.
This tuna salad is not only filled with better-for-you ingredients such as olive oil and wild-caught tuna, but is also filled with another special ingredient… chickpeas!
Chickpeas, in my opinion, are a true superfood. Not only are they an excellent source of plant-based protein and healthy fats, but they are also incredibly inexpensive. A can of chickpeas, here in San Francisco, is less than $2, which is an absolute steal if you ask me! It’s the perfect way to sneak in some extra nutrients, especially when paired with the superfood tuna.
What You Need to Make This Simple & Delicious Tuna Salad
- Chickpeas: Chickpeas are one of my favorite plant-based sources of protein! And, not to mention, they’re also inexpensive, making them a great protein option for when you’re on a budget.
- Wild-Caught Tuna: Of course, it wouldn’t be a tuna salad without the tuna! I recommend using wild-caught canned tuna for the healthiest option.
- Red Onion: I love lots of diced onion in my tuna salad, because it adds so much flavor and crunch!
- Celery: Celery adds a delicious crunchy element to this tuna salad while also adding fiber. What’s not to love about that?
- Castelvetrano Olives: I love the addition of olives to this recipe, as the brininess pairs perfectly with the tuna. If you don’t like olives, you can also substitute capers instead!
- Fresh Dill: A little dill adds just the right amount of herbaceousness to this recipe.
- Greek Yogurt: While traditional tuna salad relies on mayo to give it a nice, creamy texture, this recipe uses greek yogurt instead. Not only does it achieve the same results that the mayo does, but it packs this recipe full of protein, making it a lighter and healthier option.
- Olive Oil: Olive oil adds healthy fats and a delicious flavor to this Tuna Chickpea Salad.
- Dijon Mustard: Dijon mustard adds the right amount of tang to this vinaigrette – don’t skip it!
- Lemon: You’ll need both the juice and the zest of one whole lemon, for this dressing.
- Garlic: I always recommend using fresh garlic whenever possible, especially in salad dressings. It adds the best flavor and truly takes the recipe to the next level!
- Sea Salt & Ground Black Pepper: A little salt and pepper adds the perfect balance of flavors to this tuna salad!
How to Make This Protein Packed Tuna Salad
To make this Tuna Chickpea Salad, start by preparing the vinaigrette. Add all of the vinaigrette ingredients (the plain greek yogurt, olive oil, dijon mustard, lemon, garlic, kosher salt, and ground black pepper) to a large bowl of measuring cup and whisk to fully combine. Taste and adjust the seasonings as needed. Then, set it aside while you prepare the salad.
Drain the tuna well and add it to a large bowl, using a fork to mash it into small pieces. Then, drain and rinse the chickpeas well and add it to the bowl with the tuna. Next, wash and chop the red onion, celery, olives, and dill, and add them to the bowl with the chickpeas and tuna.
Finally, pour the dressing over top of the salad and toss to fully combine. Once it’s done, serve and enjoy! Store any leftovers in an airtight container, in the fridge, for up to 4 days.
🐟 Ways to Serve This High Protein Tuna Salad
While I fully believe that this Tuna Chickpea Salad is so good that you could eat it straight from the bowl, these are some of my other favorite ways to enjoy it!
- Serve it with crackers: Tuna salad with crackers is a classic lunchtime combination, and this recipe is no exception to that! Pick your favorite crackers, enjoy them with this recipe, and you can’t go wrong.
- Enjoy it on a lettuce wrap: Crisp romaine lettuce leaves make for the perfect vessel to enjoy this Tuna Chickpea Salad.
- Make a melty tuna salad sandwich: A tuna melt is a classic sandwich that this tuna salad tastes delicious in. Simply take two slices of bread, butter each one, then place the tuna salad inside. Add a slice of cheese on top (I love mozzarella or white cheddar) and grill it in a pan for a warm and toasty way to enjoy this Tuna Chickpea Salad.
- Mix it with pasta: Don’t knock it until you try it – this Tuna Chickpea Salad tastes delicious when mixed into pasta. Think of it like a fun twist on pasta salad!
If you make this recipe, please be sure to leave a review and rating below! To see more recipes and behind the scenes, follow along on Instagram, TikTok, and Youtube! I’m also now on Pinterest, so stop by and take a look at what’s new.
** Photography by Tanya Pilgrim
Ingredients
For the Chickpea Salad
- 1 15 Ounce Can Chickpeas, dried and rinsed
- 2 Cans Wild Caught Tuna, drained and mashed
- ½ Red Onion, finely diced
- 3 Stalks Cerely, finely diced
- ½ Cup Castelvetrano Olives, finely diced – you can also substitute 2 tablespoons of capers, if you prefer
- ¼ Cup Fresh Dill, chopped
For the Creamy Lemon Dijon Vinaigrette
- ½ Cup Plain Greek Yogurt
- ¼ Cup Olive Oil
- 2 Tablespoons Dijon Mustard
- 1 Lemon, juiced and zested
- 2 Cloves Garlic, mashed
- ½ Teaspoon Kosher Salt
- ½ Teaspoon Ground Black Pepper
Instructions
- To make this Tuna Chickpea Salad, start by preparing the vinaigrette. Add all of the vinaigrette ingredients (the plain greek yogurt, olive oil, dijon mustard, lemon, garlic, kosher salt, and ground black pepper) to a large bowl of measuring cup and whisk to fully combine.
- Taste and adjust the seasonings as needed. Then, set it aside while you prepare the salad.
- Drain the tuna well and add it to a large bowl, using a fork to mash it into small pieces.
- Then, drain and rinse the chickpeas well and add it to the bowl with the tuna.
- Next, wash and chop the red onion, celery, olives, and dill, and add them to the bowl with the chickpeas and tuna.
- Finally, pour the dressing over top of the salad and toss to fully combine.
- Once it's done, serve and enjoy! Store any leftovers in an airtight container, in the fridge, for up to 4 days.
Rate & review
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What others are saying
anything chickpea related I’m inlove!
anything chickpea related I’m inlove!
Great recipe!
The dressing is so delicious, much better than using mayo. I didn’t add capers and olives and it tasted great. Will use this recipe for tuna again.
I am so happy you enjoyed it, Maryanne! Thank you for your review!
I just made this, it’s in the fridge while I figure out how I want to eat it (open faced sandwich, with crackers, or stuffed in a pita) it turned out SO GOOD!! I mashed the chickpeas to make it more cohesive. I used trader Joe’s green olives stuffed with jalapenos and garlic, and I also added 1/4 of chopped jalapeno (minus the seeds). I didnt have celery so used a few pickles (I love it tangy). I also only used about 3/4 of the dressing since I prefer mine not as “wet”. It’s SO DELISH! I hope it lasts me for a few meals but I’m thinking it’ll be gone by tomorrow. Thank you!<3
Wow, this was such an insightful review, Ali! Thank you so much for making this recipe and for taking the time to share your thoughts!