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

Easy chickpea tuna salad served in a white bowl

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.

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 (like in this Tuna Pasta Salad, Italian Tuna Salad, or Niçoise Salad).

Think fresh, bright, creamy, and crunchy.

This chickpea tuna salad is all of the above! (And try Salmon Salad for another healthy protein and source of Omega-3s.)

Tuna salad with chickpeas in a bowl

5 Star Review

“Oh wow, this was absolutely delicious! Everyone wanted more!! Thank you for this amazing recipe.”

— Virginia —

How to Make Chickpea Tuna Salad

Thanks to protein + fiber-rich chickpeas and protein-rich tuna, this 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.

This easy salad can hold its own against (and dare I say beat) any premade salad you’d find in a grocery store case.


The Ingredients

  • Tuna. Frequently overlooked, canned tuna is truly a fantastic ingredient. It’s high in protein, packed with vitamins, easy, and affordable. Look for wild-caught, solid pack albacore tuna in water or olive oil.
  • Veggies. For freshness and crunch, I added lots of crisp veggies like bell peppers and cucumbers. Red onion gives the salad just enough edge to keep it interesting.
  • Chickpeas. Chickpeas add texture, protein, and filling fiber.
  • Tomatoes. Juicy tomatoes are a delightful addition.
  • Arugula. Bold arugula forms the base of the salad and livens things up.
  • Feta. Creamy, salty feta is the ideal way to finish the salad.
  • Parsley. For a final burst of freshness.
  • Dressing. For the dressing, I used a simple blend of lemon juice, garlic, and olive oil. It’s easy and exactly what this tuna salad needs.

The Directions

  1. Soak the onion in water.
  2. Add the salad ingredients to a bowl.
  3. Stir the dressing together, then drizzle it over the salad. Top with the feta and parsley, tossing to combine. ENJOY!

Dietary Note

I don’t recommend omitting the tuna from this recipe, as it will be left with little going on. If you are looking for a vegetarian salad with the texture of tuna salad, check out this Chickpea Salad Sandwich instead. This Roasted Vegetable Salad is also wonderful.

A bowl of the best chickpea tuna salad

Storage Tips

  • To Store. 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.

Storage Tips

If your 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.

Meal Prep Tip

Slice the red onion, cucumber, tomatoes, bell pepper, parsley, and garlic up to 1 day in advance. Refrigerate each ingredient in a separate airtight storage container until you’re ready to assemble the salad.

healthy chickpea tuna salad in a bowl

Leftover Ideas

Pile leftover salad into a pita or wrap for a scrumptious sandwich.

What to Serve with Chickpea Tuna Salad

Chickpea Tuna Salad

4.68 from 31 votes
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!

Prep: 25 minutes
Cook: 0 minutes
Total: 25 minutes

Servings: 4 servings

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:


Instructions
 

  • 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 aftertaste).
  • To a large mixing bowl, add the chickpeas, tomatoes, cucumber, onions, and bell pepper. Drain the tuna and flake into the bowl. Add the arugula.
  • 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!

Notes

  • To Store: 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.

Nutrition

Serving: 1(of 4), about 2 cups with all dressing addedCalories: 360kcalCarbohydrates: 26gProtein: 29gFat: 18gSaturated Fat: 4gCholesterol: 41mgFiber: 7gSugar: 6g

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Erin Clarke

Hi, I'm Erin Clarke, and I'm fearlessly dedicated to making healthy food that's affordable, easy-to-make, and best of all DELISH. I'm the author and recipe developer here at wellplated.com and of The Well Plated Cookbook. I adore both sweets and veggies, and I am on a mission to save you time and dishes. WELCOME!

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Recipe Rating




38 Comments

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    1. This is delicious and so easy to make. I appreciate that you can easily swap out the veggies for whatever you happen to have in your fridge. Love it!!5 stars

  1. 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!

  2. 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 stars

  3. 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.

  4. 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?4 stars

    1. 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!

  5. This was one of the best new recipes I have tried in a while. This is perfect for a well balanced low calorie diet. It was simple and quick to prepare and oh so refreshing to the pallet. I used fresh raw broccoli instead cucumbers and chopped baby spinach instead of arugula. I also added the zest from the lemon before squeezing for a little more tang. There are so many different combinations of ingredients which all add to the excitement of this dish. When I made it was only for my wife and myself but I am looking forward to a much bigger audience for my next attempt.5 stars

  6. Looks very tasty! One question though…after you chill the onion in the cool water, where do you add them in at? LOL! I got all the way through the recipe and realized they were still in the water chilling out! I swapped out the arugula for baby spinach. Can’t wait to try it after letting it setup over night.

  7. It sounds really yummy…can’t wait to try it. Just one question: you have a 5 minute cook time listed. What are you cooking. Nothing is indicated in recipe. Thanks

    1. Hi Jill! Nothing needs to be cooked for the recipe. I apologize for any confusion. I hope you enjoy the recipe if you try it!

  8. This salad was the first one I’ve actually tried making at home and it was amazing. I’ll definitely be making it again.5 stars

  9. Oh wow, this was absolutely delicious! We have a daughter who doesn’t care for tuna, so I kept it on the side. Everyone wanted more!! Thank you for this amazing recipe.5 stars

  10. This was easy, delicious and colorful! I added some white balsamic vinegar and used ricotta salata instead of the feta b/c it was what I had on hand.5 stars