Name: High Protein Greek Salad with Chickpeas and Tuna Recipe
Prep time: 20 min
Total time: 20 min
Cuisine: Mediterranean
Ingredients: 3 mini cucumbers, chopped; 1 bell pepper (any color), chopped; 1/4 cup red onion, diced; 1 1/2 cups cherry tomatoes, halved; 1 can chickpeas, drained and rinsed (about 15 oz); 2 cans solid white albacore tuna, drained (5 oz each, water or olive oil packed); 1 cup feta cheese, crumbled; 1/2 cup sliced kalamata olives; 1/2 cup banana peppers (optional); 3/4 cup extra virgin olive oil; 1/4 cup red wine vinegar; 1 tsp Dijon mustard; 1/2 tsp dried oregano; 1/2 tsp kosher salt; 1/4 tsp black pepper

Jump to Recipe· 4.2 from 4 reviews

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If you’re craving a fresh, vibrant salad that is as nutritious as it is delicious, you have to try this High Protein Greek Salad with Chickpeas and Tuna Recipe. It perfectly combines the Mediterranean flavors we all love with a powerhouse of protein coming from chickpeas, tender tuna, and crumbly feta cheese. What makes this salad truly special is its no-cook simplicity and hearty texture, making it an ideal meal prep option that stays crisp and tasty throughout the week. Ready in just 20 minutes, it’s your new go-to for an easy, satisfying lunch that keeps you energized and delighted bite after bite.

Ingredients You’ll Need

The image shows four layers of chopped vegetables neatly placed on a wooden cutting board. The top layer has bright red chopped bell peppers with a smooth, shiny texture. Below them is a layer of green cucumber pieces that appear fresh and crisp with a slight shine. The next layer is made of purple diced onions with a slightly translucent texture. The bottom layer features a colorful mix of halved cherry tomatoes in red, yellow, and dark purple colors, looking juicy and fresh. The background is a white marbled texture. photo taken with an iphone --ar 4:5 --v 7

Gathering the right ingredients is the first step to nailing this High Protein Greek Salad with Chickpeas and Tuna Recipe. Each component is carefully chosen to bring a beautiful balance of flavors, colors, and textures to your bowl, making every forkful a celebration of fresh and wholesome goodness.

3 mini cucumbers, chopped: Adds a crisp and refreshing crunch to keep the salad light and fresh.
1 bell pepper (any color), chopped: Brings vibrant color and sweet juiciness that brightens the bowl.
1/4 cup red onion, diced: Delivers a sharp bite that balances the creaminess of the feta and tuna.
1 1/2 cups cherry tomatoes, halved: Bursting with juicy sweetness, they add a luscious texture contrast.
1 can chickpeas, drained and rinsed: A plant-based protein superstar that also packs a satisfying, nutty flavor.
2 cans solid white albacore tuna, drained: The main protein punch, tender and delicate in texture.
1 cup feta cheese, crumbled: Offers a tangy creaminess that makes every bite soulful.
1/2 cup sliced kalamata olives: Infuses a savory, briny depth that’s signature to Greek cuisine.
1/2 cup banana peppers (optional): Adds a mild, zesty kick if you want a little extra peppery flavor.
Greek vinaigrette: A simple combination of 3/4 cup extra virgin olive oil, 1/4 cup red vinegar, 1 tsp Dijon mustard, 1/2 tsp dried oregano, 1/2 tsp Kosher salt, and 1/4 tsp black pepper that unites the salad ingredients beautifully.

How to Make High Protein Greek Salad with Chickpeas and Tuna Recipe

Step 1: Prep the Fresh Vegetables

Start by chopping your mini cucumbers and bell pepper into bite-sized pieces. Dice the red onion finely so it blends without overpowering. Halve the cherry tomatoes to release their natural juiciness. Toss all these bright, crunchy veggies into a large salad bowl, setting the fresh foundation for your salad.

Step 2: Add the Protein and Bold Flavors

Drain and rinse the chickpeas to rid them of excess salt and liquid, then add them to the bowl. Next, carefully flake in the drained tuna, making sure to keep some chunky texture for variety. Sprinkle in the crumbled feta and sliced kalamata olives, which bring tang and saltiness. If you love a bit of tangy heat, stir in the banana peppers. This step layers the salad with hearty protein and savory notes that will keep you fueled.

Step 3: Whip Up the Greek Vinaigrette

In a small bowl, combine the extra virgin olive oil, red vinegar, Dijon mustard, dried oregano, Kosher salt, and black pepper. Whisk vigorously using a fork or a small whisk for about 30 seconds to 1 minute until the dressing thickens slightly and the flavors meld beautifully. This dressing will coat every ingredient with tangy, herbaceous goodness.

Step 4: Toss and Enjoy

Pour roughly half a cup of the dressing over your salad (feel free to add more or less based on your taste preferences). Gently toss everything together using salad spoons, making sure each bite gets a hint of that luscious dressing. Now, all that’s left is to dive in and enjoy your fresh, protein-packed masterpiece.

How to Serve High Protein Greek Salad with Chickpeas and Tuna Recipe

The image shows three clear glass jars filled with a colorful layered salad. Each jar contains layers of chopped red and yellow cherry tomatoes, orange bell pepper strips, pieces of cucumber, black beans, chickpeas, and bits of light-colored grains or meat, topped with some small green herbs or lettuce pieces. The jars are placed on a light-colored cloth on top of a white marbled textured surface, with parts of a purple onion and two small tomatoes nearby. The layers inside the jars are vibrant and mixed but still have visible color and texture differences. Photo taken with an iphone --ar 4:5 --v 7

Garnishes

Adding a few extra garnishes can elevate this salad to new heights. Consider topping with fresh chopped parsley or dill for herbal brightness. A sprinkle of toasted pine nuts brings subtle crunch and a nutty aroma. Lemon wedges on the side offer a fresh citrus burst to brighten flavors at mealtime.

Side Dishes

This salad shines on its own as a complete meal, but if you want to complement it, try serving with warm pita bread or crunchy whole grain crackers. A light bowl of lentil soup or a simple tzatziki dip pairs beautifully and adds texture contrast. These sides can turn your meal into a satisfying Mediterranean feast.

Creative Ways to Present

For an inviting presentation, serve the salad in individual mason jars layered with the dressing at the bottom and beans and tuna on top, ready to be shaken. Or plate it elegantly by arranging each ingredient in sections for a deconstructed look. This way, guests can appreciate the vibrant colors and textures before mixing their own perfect bites.

Make Ahead and Storage

Storing Leftovers

Because this salad uses no lettuce, it keeps wonderfully in the fridge for up to 4 days without turning soggy. Store it in an airtight container, ensuring the dressing is well mixed in to keep flavors lively. Give it a gentle stir before serving leftovers to redistribute the dressing.

Freezing

This salad isn’t ideal for freezing since the fresh vegetables and dressing lose their texture and flavor when thawed. It’s best enjoyed fresh or refrigerated for several days instead.

Reheating

Since this is a cold salad, reheating is not recommended. However, if you want to serve it warm, you could warm the tuna and chickpeas separately before mixing them into the fresh veggies and dressing. Otherwise, enjoy it chilled for the best experience.

FAQs

Can I use tuna packed in olive oil instead of water-packed?

Absolutely! Tuna packed in olive oil adds a richer flavor to the salad and extra healthy fats. Just make sure to drain it well to avoid the salad becoming too oily.

Is this salad suitable for meal prepping?

Yes! Since it contains no lettuce, the salad stays fresh and crisp for several days when refrigerated, making it perfect for quick lunches throughout your week.

Can I substitute the feta cheese with a different cheese?

Feta’s tang and crumbly texture are classic in this dish, but you can swap in goat cheese or halloumi for a twist. Just keep the flavors balanced so the salad remains vibrant.

What if I don’t like banana peppers? Can I leave them out?

Of course! Banana peppers are optional and add a mild zing. If that’s not your thing, omit them or substitute with pickled jalapeños for more heat.

How much protein does one serving provide?

Each serving of this High Protein Greek Salad with Chickpeas and Tuna Recipe packs about 28 grams of protein, making it an excellent choice for a fulfilling and nourishing meal.

Final Thoughts

This High Protein Greek Salad with Chickpeas and Tuna Recipe is a wonderful way to enjoy the best of Mediterranean flavors while fueling your body with plenty of protein and fiber. Easy to make, colorful, and fresh, it’s perfect for lunchboxes, quick dinners, or meal prep. I’m excited for you to try it and discover just how delicious and satisfying a no-cook salad can be. Trust me, once you taste it, this vibrant salad will become a fast favorite in your kitchen!

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High Protein Greek Salad with Chickpeas and Tuna Recipe

Ingredients You’ll Need