Chickpea Tuna Salad

Please join me for our latest episode of the hit series Easy, Healthy Lunches You’ll Thank Yourself for Later, Chickpea Tuna Salad.

Healthy, easy Chickpea Tuna Salad. A bright, healthy meal prep salad that's perfect for healthy lunches and healthy dinners! One of our favorite vegetarian recipes. Gluten free and packed with protein and fresh veggies!

This easy Chickpea Tuna Salad is a colorful mix of fresh summer vegetables and two staples you can always (and I mean ALWAYS) find in my pantry: canned chickpeas and canned tuna.

Yes, canned tuna. This is not a vegan tuna substitute recipe (if you are looking for something with the texture of tuna salad but that is fish-free, check out this ultra tasty reader favorite: Chickpea Salad Sandwich).

Maybe I spent too much time at the nerd table in middle school with the other kids who shared my misfortune of needing braces and glass at the same time, but I have a deep appreciation for ingredients like canned tuna that are often passed over.

Not only is canned tuna an inexpensive, healthy source of protein, healthy fats, and Omega-3s, but also its flavor is actually quite pleasant when you pair it with the right ingredients to balance it out. Think fresh, bright, creamy, and crunchy.

This Chickpea Tuna Salad is all of the above!

Chickpea and Tuna Salad with fresh vegetables and lemon dressing.

About this Chickpea Tuna Salad Recipe

To give the Chickpea Tuna Salad freshness and crunch, I added lots of crisp veggies like bell peppers and cucumbers. Bold arugula forms the base of the salad and livens things up, while red onion gives the salad just enough edge to keep it interesting.

For the dressing, I used a simple blend of lemon juice, garlic, and olive oil. It’s easy and exactly what the Chickpea Tuna Salad needs.

To finish the Chickpea Tuna Salad, you’ll want to add a handful of feta (it’s nice and creamy), along with a shower of parsley for a final burst of freshness. Toss it together and you have a tuna and chickpea salad that can hold its own (and dare I say outtaste) any premade salad you’d find in a grocery store case.

Healthy Chickpea Tuna Salad with fresh vegetables and lemon vinaigrette. A filling and delicious chickpea salad recipe!

Thanks to protein + fiber-rich chickpeas and protein-rich tuna, this Chickpea Tuna Salad is plenty filling enough to be a whole meal on its own. Like this Moroccan Chickpea Salad and this Mediterranean Chickpea Salad (two of my other favorite easy, healthy chickpea recipes), it’s easy to pack and take to work for lunch too.

The chickpea salad will last several days in the refrigerator. The arugula does get quite wet/soft as it sits, so if that bothers you, you can prep the salad and include everything but the arugula, then add the arugula only to the part you will be enjoying that day.

Filling, healthy, easy Chickpea Tuna Salad.

If your Chickpea Tuna Salad leftovers lose some of their punch (the flavor of the lemon in the dressing tends to fade over time), just wake them back p with a quick squeeze of lemon juice, or make a little extra dressing to serve with the salad leftovers later on.

Healthy, easy Chickpea Tuna Salad. A bright, healthy meal prep salad that's perfect for healthy lunches and healthy dinners! One of our favorite vegetarian recipes. Gluten free and packed with protein and fresh veggies!
4.75 from 4 votes
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Chickpea Tuna Salad

Prep Time:
20 mins
Cook Time:
5 mins
Total Time:
25 mins
An easy Chickpea Tuna Salad that's filled with bright flavor and fresh ingredients like tomatoes and bell pepper. Canned tuna has never been so delicious!

Ingredients

For the Chickpea Tuna Salad

  • 1/2 small red onion — thinly sliced, about 1/2 cup
  • 1 15-ounce can reduced sodium chickpeas, rinsed and drained
  • 1 pint  cherry or grape tomatoes —  halved
  • large seedless English cucumber — halved lengthwise and cut into 1/4-inch slices (I leave the peel on)
  • 1 red bell pepper — cored and cut into 1/4 inch strips, then cut into halves (or thirds if very long)
  • 12 ounces solid pack albacore tuna in water — wild caught if possible
  • 3 cups arugula
  • 1/4  cup parsley — finely chopped
  • 1/4 cup  Feta Cheese

For the Dressing

  • 1/4 cup freshly squeezed lemon juice — from about 1 large lemon
  • 3 tablespoons extra virgin olive oil
  • 2 cloves garlic — minced (about 2 teaspoons)
  • 1 teaspoon kosher salt
  • 1/2 teaspoon ground black pepper

Instructions

  1. Place the red onion in a small bowl and cover with cold water. Let sit while you prepare the rest of the salad (this preserves its flavor but takes off some of the harshness...and the continual red onion after taste).
  2. To a large mixing bowl, add the chickpeas, tomatoes, cucumber, and bell pepper. Drain the tuna and flake into the bowl. Add the arugula.
  3. Prepare the dressing: In a small bowl or measuring cup, stir together the lemon juice, olive oil, garlic, salt and pepper. (You can also shake them all together in a mason jar with a tight fitting lid). Drizzle enough over the salad to moisten it, then toss to coat. Sprinkle the feta and parsley over the top, then toss lightly again. Taste and add additional salt, pepper, or dressing as desired. Enjoy!

Recipe Notes

  • Store leftovers in the refrigerator for 2-3 days. The arugula does wilt as it sits, so if you'd like to preserve its texture, store the arugula separately, then mix it with only the portion of the chickpea/tuna mixture you plan to eat that day. I also like to wake up my leftovers with a little extra dressing or squirt of lemon juice and a pinch of kosher salt.
Course: Salad
Cuisine: American
Keyword: Chickpea Tuna Salad, Healthy Tuna Salad

Nutrition Information

Amount per serving (1 (of 4), about 2 cups with all dressing added) — Calories: 360, Fat: 18g, Saturated Fat: 4g, Cholesterol: 41mg, Carbohydrates: 26g, Fiber: 7g, Sugar: 6g, Protein: 29g

Did you try this recipe? I want to see! Follow Well Plated on Instagram, snap a photo, and tag it #wellplated. I love to know what you are making!

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About Erin Clarke

I’m fearlessly dedicated to making healthy food taste incredible. Wearer of plaid, travel enthusiast, and firmly convinced that sweets and veggies both deserve a place at the table. MORE ABOUT ERIN…

14 comments

  1. shawnna Griffin Reply

    hey girl- this is my kind of salad! So yummy!

  2. Ooooh so crunchy and crisp—can’t wait to try!

  3. I think I may make this today when I go home for lunch. I love canned tuna and salmon! My friends always make fun of me and say there’s nothing I can make them that will get them to eat canned salmon (or tuna for some), but there’s a reason that nutritionists all eat it – good for you and yummy!

  4. I made this salad last night. I substituted the cucumber (which I don’t like!) with celery for a nice added crunch. I have kept my salad greens separate though, as I am planning to take this for my lunches this week. I will just add my greens each day so they don’t wilt. I can see doing this recipe in variations of using black beans or other kinds instead of chick peas. Also, cooked chicken would also be a substitute for the tuna. This recipe with variations each week is going to get me through the rest of the summer. I prep my lunches on Sundays for the work week ahead. Thanks Erin.

  5. Tuna is one of my favorite sea fish. Your Chickpea Tuna Salad seems very delicious. I shall try this items in this weekend. Thanks Erin for this recipe.

  6. I never tried Chickpea Tuna Salad before but your recipe seems delicious. Gonna try once. Thanks for sharing.

  7. My new go to healthy salad! So delicious and satisfying. All the ingredients go together perfectly!

  8. I have made this twice now, one with tuna and other with chicken. Awesome!

    Only issue I had was with the dressing going a little thick in the fridge overnight, any suggestions?

    • Hi Trev, it will thin out some as it comes to room temperature, but you can always hit it with a drizzle of olive oil and extra lemon until it reaches a consistency you’re happy with. I’m glad you love the salad!

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