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Easy & Healthy Greek Tuna and Tomato Salad: A No-Mayo Mediterranean Delight with Feta & Olives

Experience the vibrant, sun-drenched flavors of the Mediterranean with this incredibly refreshing, quick, and undeniably easy Greek tuna and tomato salad. Bursting with succulent fresh tomatoes, briny Kalamata olives, creamy crumbled feta cheese, and protein-rich tuna, all generously tossed in a zesty, homemade red wine vinaigrette, it stands out as a perfect no-mayo meal for balmy warm weather evenings or a satisfying, healthy lunch option. This recipe is designed for both culinary novices and seasoned home cooks seeking a simple yet profoundly flavorful dish.

This delightful Greek-style tuna and tomato salad recipe is a true testament to the power of fresh, quality ingredients. It masterfully combines the best of seasonal produce and pantry staples: juicy, ripe tomatoes, savory Kalamata olives, tangy feta cheese, hearty canned tuna, and the added texture and nutritional boost of garbanzo beans (chickpeas). Each component is perfectly complemented by a bright, aromatic red wine vinaigrette, creating a harmonious blend of flavors that transports you straight to the Greek islands with every forkful.

During the glorious months of summer, particularly when our gardens are overflowing with ripe, luscious heirloom tomatoes, this salad becomes a celebrated fixture on our dinner and lunch menus. It’s an unparalleled way to truly highlight the rich, complex, and deeply satisfying flavor that only in-season, sun-ripened tomatoes can offer. The natural sweetness and acidity of these tomatoes are exquisitely balanced by the salty olives and creamy feta, making it an ideal dish to savor the bounty of the harvest.

However, the inherent beauty of this recipe lies in its remarkable adaptability and year-round appeal. Even when heirloom tomatoes are out of season, and you’re relying on standard market tomatoes, this Greek tuna salad remains an exceptional choice. Its incredible ease of preparation, coupled with its irresistibly satisfying flavor profile, ensures it earns a consistent spot in our meal rotation. Furthermore, this recipe offers a wonderfully unique, healthy, and surprisingly delicious twist on utilizing a humble yet incredibly versatile and inexpensive pantry hero: canned tuna. Forget the heavy, mayo-laden versions often associated with tuna salad; this recipe delivers a light, fresh, and profoundly flavorful Mediterranean alternative that you’ll crave again and again.

Why This Greek Tuna and Tomato Salad Will Become Your New Favorite

Beyond its fantastic taste, there are countless compelling reasons why this Mediterranean-inspired tuna salad is poised to become a staple in your culinary repertoire:

Effortlessly Easy & Quick: This is truly a “chop and toss” recipe. With minimal preparation and absolutely no cooking required (unless you’re preparing dried garbanzo beans from scratch), this vibrant salad comes together in mere minutes. It’s the ultimate solution for busy weeknights, last-minute gatherings, or when you need a wholesome meal without fuss.
Bursting with Authentic Mediterranean Flavors: The thoughtful combination of briny Kalamata olives, tangy feta, sweet and acidic tomatoes, aromatic herbs, and a bright, garlicky vinaigrette creates a symphony of classic Greek flavors that will delight your palate and satisfy your cravings for fresh, wholesome food.
Incredibly Healthy & Nutritious: This salad is a nutritional powerhouse. It’s packed with lean protein from albacore tuna and fiber-rich chickpeas, boasts healthy monounsaturated fats from extra virgin olive oil, and provides an abundance of vitamins, minerals, and antioxidants from fresh vegetables. As a no-mayo tuna salad, it’s significantly lighter and fresher than traditional versions.
Highly Versatile & Customizable: Whether you enjoy it as a light standalone meal, a vibrant side dish, or as a component in a larger spread, this salad adapts beautifully. You can easily customize it with additional vegetables, different herbs, or a squeeze of lemon to suit your personal preferences.
Perfect for Any Occasion: From casual summer barbecues and elegant garden parties to quick desk lunches and hearty family dinners, this salad is always a crowd-pleaser. It’s also incredibly portable, making it ideal for picnics, potlucks, and meal prep. Plus, the flavors tend to deepen beautifully overnight, often tasting even better as leftovers.
Budget-Friendly Meal Solution: By leveraging affordable pantry staples like canned tuna and garbanzo beans, this recipe demonstrates that eating incredibly well and healthily doesn’t require a hefty grocery bill. It’s a smart and economical way to enjoy gourmet-level flavors at home.

Essential Ingredients for Your Authentic Greek Tuna Salad

The true brilliance of this Greek tuna and tomato salad recipe stems from the careful selection and combination of its simple, fresh ingredients. Each component plays a crucial role in constructing that distinct, refreshing, and genuinely Mediterranean flavor profile:

Fresh Tomatoes: These are undoubtedly the star! For the absolute best flavor and visual appeal, opt for ripe, firm, and fragrant tomatoes. During peak season, seek out heirloom varieties for their complex flavors and stunning colors. Otherwise, any high-quality ripe tomato like Roma, cherry, or beefsteak will yield delicious results. Their natural sweetness and essential acidity are fundamental to the salad’s balance.
Red Onion: A small amount of finely chopped red onion contributes a welcome, pungent sharpness and a beautiful splash of purple color without overpowering the other delicate flavors. If you find raw red onion too strong, a quick soak in cold water for 10-15 minutes can significantly mellow its bite.
Feta Cheese: Crumbled feta is a cornerstone of Greek cuisine, offering a distinct salty, tangy, and subtly creamy texture. For a superior flavor and a more authentic experience, choose block feta packed in brine and crumble it yourself, rather than opting for pre-crumbled varieties, which can often be drier and less flavorful.
Kalamata Olives: These iconic dark, purplish-black olives are a hallmark of Greek cooking. Their unique fruity, briny, and slightly smoky flavor is utterly irreplaceable in this salad. Always use pitted Kalamata olives for convenience and safety.
Canned Albacore Tuna: A readily available, healthy, and lean protein source. Albacore tuna is favored for its firm, meaty texture and mild flavor, which stands up well to the other robust ingredients. It’s crucial to drain the tuna thoroughly to prevent the salad from becoming watery. While tuna packed in water is common, tuna packed in olive oil can add an extra layer of richness, but still requires thorough draining.
Cooked Garbanzo Beans (Chickpeas): These legumes are a fantastic addition, providing a wonderful textural contrast and a significant boost of plant-based protein and dietary fiber. This makes the salad more substantial and satisfying. You can conveniently use canned chickpeas (ensure they are thoroughly rinsed and drained to remove excess sodium) or, for an even fresher taste, cook your own from dried beans. This recipe is an excellent way to utilize beans you’ve cooked and frozen ahead of time, a smart tip for economical and efficient meal prep.
Fresh Parsley and Dried Oregano: These essential herbs are vital for infusing the salad with vibrant, aromatic freshness. Fresh flat-leaf parsley adds a bright, clean, and slightly peppery note, while dried oregano delivers that classic earthy, warm, and subtly pungent Greek essence that ties all the flavors together.
Homemade Vinaigrette Dressing: This simple yet powerful dressing is what truly binds all the magnificent flavors together.
- Extra Virgin Olive Oil: The foundation of any authentic Mediterranean dressing, robust, fruity extra virgin olive oil provides depth, richness, and healthy fats.
- Red Wine Vinegar: Supplies the essential tangy acidity that brightens the entire salad and cuts through the richness of the feta and tuna.
- Balsamic Vinegar: A small amount of balsamic vinegar adds a subtle touch of sweetness and a layer of complex, aged flavor that beautifully complements the red wine vinegar.
- Fresh Minced Garlic: Provides a pungent, savory kick that is indispensable in Greek cuisine, elevating the entire dressing and awakening the other flavors.

Simple Step-by-Step Instructions to Assemble Your Greek Tuna Salad

As we’ve emphasized, the beauty of this Greek Tuna and Tomato Salad lies in its straightforward preparation. You’ll be amazed at how quickly and effortlessly you can bring this incredibly flavorful and healthy dish to your table:

Prepare and Combine Salad Ingredients: Start by gathering and preparing all the fresh components for your salad. Carefully core and cut the large, ripe tomatoes into generous, bite-sized chunks or wedges. Finely chop your red or sweet onion. Gently crumble the feta cheese. Quarter the pitted Kalamata olives. Thoroughly drain your canned tuna, ensuring no excess liquid remains. Lastly, have your cooked garbanzo beans ready (if using canned, rinse and drain them well). Place all these vibrant ingredients into a large, spacious mixing bowl. Add the chopped fresh parsley and dried oregano, then season generously with Kosher salt and freshly ground coarse black pepper to your taste preference.
Craft the Zesty Vinaigrette: In a separate, smaller bowl or a liquid measuring cup, combine the extra virgin olive oil, red wine vinegar, balsamic vinegar, and the minced fresh garlic. Whisk these ingredients vigorously until they are thoroughly combined and the dressing appears slightly emulsified. This homemade vinaigrette is the secret weapon that truly elevates the salad, providing a fresh, tangy, and aromatic counterpoint to the rich and savory ingredients.
Dress and Gently Toss the Salad: Pour the freshly prepared vinaigrette evenly over all the salad ingredients in the large mixing bowl. Using a gentle hand, perhaps with two large spoons or tongs, toss everything together carefully until all the components are lightly and uniformly coated with the dressing. Be mindful not to over-mix, which could break down the tender tomatoes or flake the tuna too much.
Serve Immediately or Chill for Enhanced Flavor: This magnificent salad is absolutely delicious served immediately after tossing, when the ingredients are at their freshest. However, for an even more profound and harmonious taste experience, cover the bowl and allow the salad to chill in the refrigerator for at least 30 minutes. This resting period allows the flavors to truly meld and deepen, creating an even more cohesive and enjoyable dish.

And there you have it – a truly vibrant, healthy, and incredibly flavorful Mediterranean meal, ready in minutes! You’ve got to appreciate recipes that deliver such impressive results with such minimal effort, making healthy eating both easy and enjoyable.

Creative Serving Ideas to Enjoy Your Greek Tuna Salad

This incredibly versatile Greek tuna and tomato salad offers a delightful array of serving options, ensuring it’s suitable for virtually any meal, occasion, or dietary preference. Here are some of our most cherished and creative ways to enjoy this Mediterranean masterpiece:

As a Classic Salad on Fresh Lettuce: The simplest and most timeless presentation involves serving generous scoops of this vibrant salad atop a crisp bed of fresh lettuce. Varieties like Romaine, butter lettuce, or a lively mix of spring greens provide a lovely textural contrast and a refreshing, healthy foundation.
Alongside Warm Artisan Bread: When presenting this salad for dinner, particularly when entertaining guests during the pleasant summer months, I often pair it with a freshly baked loaf of easy artisan bread or our equally delightful easy sourdough artisan bread. The crusty bread is absolutely perfect for soaking up all the delectable juices and flavorful vinaigrette that accumulate at the bottom of the bowl – it truly creates an almost perfect culinary harmony!
Stuffed in Warm Pita Pockets: For a heartier lunch, a satisfying snack, or a convenient grab-and-go meal, this salad is magnificent when spooned into warm pita bread. Simply cut the pita rounds in half, gently open the natural pockets, and generously fill them with the flavorful tuna and tomato mixture. For an extra layer of crunch and freshness, you can line the inside of the pocket with a crisp lettuce leaf before filling.
A Superb Side Dish: This salad makes an outstanding and vibrant companion to a variety of main courses. Its fresh, tangy, and savory profile beautifully complements grilled chicken, flaky baked fish, tender lamb, or even simple veggie burgers, balancing richer flavors with its bright acidity.
With Grains for a Complete Meal: To transform this salad into an even more substantial and deeply satisfying meal, consider serving it over a bed of fluffy cooked quinoa, pearly couscous, or even brown rice. This adds complex carbohydrates and makes it a fully balanced, wholesome, and incredibly filling dish.
In Refreshing Lettuce Wraps: For a lighter, low-carb, and gluten-friendly option, spoon the Greek tuna salad into large, sturdy lettuce cups (such as butter lettuce, endive leaves, or even large romaine leaves). These create a delightful, crunchy, and refreshing hand-held meal that’s perfect for a quick lunch or light dinner.
As Part of a Mediterranean Mezze Platter: Elevate your entertaining by incorporating this delicious salad into a larger Mediterranean-inspired mezze spread. Serve it alongside creamy hummus, cool tzatziki, an assortment of olives, crisp crudités, and warm flatbread for a truly delightful and communal grazing experience.

This quick and easy recipe excels at being both incredibly fresh and wonderfully filling at the same time. It’s a joy to prepare for daily lunches, and any leftovers store beautifully, often developing even deeper, more complex flavors by the next day as the ingredients continue to meld. It’s truly a gift that keeps on giving!

Greek Tuna And Tomato Salad Recipe

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Greek Tuna And Tomato Salad

Refreshing, quick, and easy this tuna and tomato salad flavored with greek olives and feta is a wonderful warm weather meal.

Prep Time20 minutes

Total Time20 minutes

Yield: 6 servings

Author: Jami Boys

Ingredients

Salad:

6 large tomatoes cored and cut into large chunks or wedges
1 small onion chopped (preferably red or sweet, but any will do)
4 ounces feta cheese crumbled
20 Kalamata olives quartered
2 6- ounce cans tuna drained
1 ½ cups cooked garbanzo beans or one 14-ounce can
2 tablespoons chopped fresh parsley
1/2 teaspoon dried oregano
1 teaspoon Kosher salt or to taste
1/2 teaspoon pepper coarsely ground pepper or to taste
lettuce for serving optional

Vinaigrette Dressing:

1/2 cup olive oil
1/4 cup red wine vinegar
1 tablespoon balsamic vinegar
1 teaspoon minced garlic

Instructions

Place the salad ingredients in a large bowl (tomatoes through black pepper).
Make the dressing: Whisk the oil, vinegars, and garlic together in a small measuring cup and then pour over the ingredients in the bowl.
Gently toss the salad and dressing together.
Serve on top of lettuce, if desired. It’s also nice served inside pita bread.

Notes

Make Ahead: Can be made up to a day ahead. Keep separate from lettuce and combine them right before serving.

Nutrition

Did you make this recipe?Mention @anoregoncottage or tag #anoregoncottage!

Expert Tips for Crafting the Best Greek Tuna and Tomato Salad

While this recipe is incredibly simple, a few expert tips can elevate your Greek Tuna and Tomato Salad from delicious to truly unforgettable:

Prioritize Ripe, Quality Tomatoes: The flavor of your tomatoes is paramount here. Always choose ripe, firm, and deeply colored tomatoes that are heavy for their size and have a fragrant aroma. In season, local farm-stand or heirloom tomatoes will yield unparalleled flavor.
Ensure Tuna is Well-Drained: Whether you opt for tuna packed in water or olive oil, it’s crucial to drain it very thoroughly. Excess liquid can dilute the vinaigrette and make your salad watery. You can press the tuna gently in a sieve to remove as much moisture as possible.
Taste and Adjust Seasoning: Before serving, always taste a spoonful of your salad. The saltiness of feta and olives can vary, as can the sweetness of tomatoes. You may wish to add more Kosher salt, freshly ground black pepper, or an extra splash of red wine vinegar to achieve your perfect balance.
Allow Flavors to Meld: While delicious immediately, giving the salad a brief chilling period (30 minutes to an hour) in the refrigerator allows the distinct flavors of the ingredients to marry and deepen. This simple step can significantly enhance the overall taste.
Proper Storage for Leftovers: Store any leftover Greek tuna salad in an airtight container in the refrigerator for up to 2-3 days. If you plan to serve it with fresh lettuce, keep the lettuce separate until just before eating to prevent it from wilting and becoming soggy.
Finely Chop Onions: To avoid an overwhelming onion flavor, chop your red onion very finely. If you’re particularly sensitive to raw onion, rinsing the chopped onion under cold water for a minute or soaking it in cold water for 10 minutes can temper its sharpness.

Delicious Variations to Customize Your Greek Tuna and Tomato Salad

This Greek tuna salad is exceptional in its original form, but it also serves as a fantastic canvas for your culinary creativity. Don’t hesitate to experiment with other fresh vegetables or complementary ingredients to perfectly suit your palate and dietary needs:

Cool Cucumber: Add diced English or Persian cucumber for an extra layer of refreshing crunch and a hint of coolness, especially on a hot day.
Colorful Bell Peppers: Incorporate finely chopped red, yellow, or green bell peppers for additional sweetness, vibrant color, and a pleasant crisp texture.
Briny Capers: A tablespoon of drained capers can introduce an additional layer of briny, tangy complexity, enhancing the Mediterranean character of the salad.
Brighten with Lemon: A squeeze of fresh lemon juice or a sprinkle of finely grated lemon zest can further brighten the homemade vinaigrette, adding an extra dimension of freshness.
Fresh Mint Leaves: A few chopped fresh mint leaves might sound unexpected, but they can add a surprisingly delightful, cool, and aromatic note that beautifully complements the other flavors.
Tender Artichoke Hearts: Quartered, marinated artichoke hearts (ensure they are well-drained) can bring another wonderful layer of tender texture and classic Mediterranean flavor to the mix.
Alternative Beans: While garbanzo beans are traditional, consider experimenting with other types of beans like cannellini beans for a slightly creamier texture or even kidney beans for a different flavor profile.
Spice it Up: A pinch of red pepper flakes can add a subtle kick if you enjoy a touch of heat in your salads.

Explore Other Healthy & Easy Salad Recipes from Our Collection

If you’ve thoroughly enjoyed creating and savoring this refreshing Greek Tuna and Tomato Salad, we encourage you to delve into more of our healthy and straightforward salad recipes. Each one is designed to be easy to make and packed with flavor:

Carrot Salad with Feta & Olives: A unique and flavorful combination that’s surprisingly delightful.
Healthy Sesame Kale Salad Recipe: A nutrient-dense and satisfying salad with an Asian-inspired dressing.
Asian Asparagus Noodle Salad – Easy 15 Minute Recipe: Quick to prepare and bursting with fresh, vibrant Asian flavors.
Tex-Mex Salad with Ranch-Style Beans & Homemade Dressing: A hearty and zesty salad perfect for a Mexican-themed meal.

We are continuously committed to providing our readers with the best and most current culinary information and recipes. This Greek Tuna and Tomato Salad recipe has been thoughtfully updated and enhanced to improve its clarity, SEO performance, and overall deliciousness. While it was originally published in October of 2010, we are thrilled to present this refined and enriched version to you, ensuring it remains a timeless favorite in your kitchen!