Description
This High Protein Greek Salad with Chickpeas and Tuna is a quick and nutritious no-cook meal perfect for lunch or meal prepping. Packed with 28 grams of protein and 8 grams of fiber per serving, it combines fresh vegetables, protein-rich chickpeas and tuna, creamy feta cheese, and a tangy homemade Greek vinaigrette for a satisfying Mediterranean-inspired dish that stays fresh without lettuce.
Ingredients
High Protein Greek Salad
- 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)
Greek Vinaigrette
- 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
Instructions
- Prepare Vegetables: Chop the mini cucumbers and bell pepper into bite-sized pieces. Dice the red onion finely and halve the cherry tomatoes. Place all the chopped vegetables into a large salad bowl.
- Add Protein and Extras: Drain and rinse the chickpeas, then add them to the bowl along with the drained tuna chunks. Add crumbled feta cheese, sliced kalamata olives, and banana peppers if using.
- Make the Dressing: In a small mixing bowl, combine extra virgin olive oil, red wine vinegar, Dijon mustard, dried oregano, kosher salt, and black pepper. Whisk vigorously with a fork or small whisk for 30 seconds to 1 minute until the dressing is emulsified and well blended.
- Toss the Salad: Drizzle about half a cup of the vinaigrette over the salad mixture, then use salad spoons or large utensils to toss everything together thoroughly, ensuring all ingredients are coated with the dressing.
- Serve and Enjoy: Serve the salad immediately or refrigerate for up to 3 days for easy meal prep. Enjoy a satisfying and protein-packed Mediterranean salad perfect for a quick healthy lunch.
Notes
- You can adjust the amount of dressing depending on your taste preferences.
- Replacing canned tuna with grilled chicken or chickpeas alone makes this vegetarian.
- The salad holds well in the fridge up to 3 days, making it an excellent meal prep option.
- Add fresh herbs like parsley or mint for extra flavor.
- To reduce sodium content, rinse the canned chickpeas and tuna thoroughly.
