Tuna Tomato Salad

Bright, fresh, and irresistibly simple, this Tuna Tomato Salad is the perfect balance of vibrant flavors and wholesome ingredients. Featuring flaky canned tuna, sweet cherry tomatoes, crisp cucumber, and aromatic parsley all tossed together in a zesty homemade dressing of olive oil, lemon juice, and garlic, this salad is a versatile delight that works as a light lunch, side dish, or healthy dinner option. The punch of red onion adds a bold contrast, while optional baby spinach or mixed greens create a refreshing base for added texture and nutrients. Ready in just 15 minutes and requiring no cooking, this high-protein, gluten-free recipe is ideal for busy weeknights and meal prepping alike. Serve it chilled or at room temperature for a Mediterranean-inspired dish that’s as visually appealing as it is delicious. Keywords: tuna tomato salad recipe, easy no-cook salad, healthy Mediterranean recipe, gluten-free tuna salad.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:0 mins

Total Time:15 mins

Servings: 4

Ingredients

• 2 cans (5 oz each) Canned tuna (in water or olive oil, drained)
• 2 cups Cherry tomatoes (halved)
• 1 medium Cucumber (diced)
• 0.25 cup Red onion (thinly sliced)
• 2 tablespoons Fresh parsley (chopped)
• 3 tablespoons Olive oil
• 2 tablespoons Fresh lemon juice
• 1 clove Garlic (minced)
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 2 cups Baby spinach or mixed greens (optional)

Directions

Step 1

Drain the tuna and transfer it to a large mixing bowl. Use a fork to break it into smaller chunks.

Step 2

Add the halved cherry tomatoes, diced cucumber, sliced red onion, and chopped parsley to the bowl with the tuna.

Step 3

In a small bowl, whisk together olive oil, fresh lemon juice, minced garlic, salt, and black pepper to create the dressing.

Step 4

Pour the dressing over the tuna and vegetables. Gently toss everything together to ensure it's evenly coated.

Step 5

If using baby spinach or mixed greens, layer them on a serving platter or individual plates.

Step 6

Spoon the tuna tomato mixture over the greens if desired, or serve it as is.

Step 7

Taste and adjust seasoning if needed before serving. Serve chilled or at room temperature.

Nutrition Facts

Serving size	821.4 grams (821.4g)

Amount per serving	% Daily Value*
Calories	595

Total Fat 44.20g	57%
Saturated Fat 6.80g	34%
Polyunsaturated Fat 4.00g
Cholesterol 20mg	7%
Sodium 1468mg	64%
Total Carbohydrate 32.70g	12%
Dietary Fiber 8.90g	32%
Total Sugars 15.00g
Protein 23.60g	47%

Vitamin D 45IU	227%
Calcium 228mg	18%
Iron 6mg	35%
Potassium 2031mg	43%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 63.9%

Protein: 15.2%

Carbs: 21.0%