Raise your hand if you’re in a lunch slump!
Breakfasts are a no brainer for me. Eggs, sausage, coffee. Boom. The past couple of days smoked salmon slices under the eggs because I was feeling extra fancy at the grocery store earlier this week and picked up a package whilst imagining the entire thing piled atop a warm and chewy bagel smeared with cold cream cheese causing me to almost lose my shiz. YOWZA. Can you even imagine? Drippy egg yolk on top will have to do.
Dinner takes a little more effort but not too much considering we’re on a just fine by me weekly rotation of Leek and Mushroom Chicken Skillet, Shortcut Vegetable Ragu (toddler approved, and no, there’s not Ragu brand pasta sauce in there, Dad!) something grilled, and vegetable Chipotle burrito bowls, what with their offensively large blob of guacamole that’s 100% IGE approved dolloped on top.
But lunches? I don’t even know where to begin. Lettuce-based salads take too much time to assemble then eat when I’ve got a hungry, busy toddler to feed at the same time. Sandwiches are out because there are zero decent gluten-free breads on the market, and well, the fact that my lip didn’t stop sweating (I said it) for two and half hours when I went to an outdoor event with a friend the other day indicates that soup’s just not in the cards until it cools down a touch.
Just when it seemed I was destined to do the empty cupboard eye sweep for all of my lunch eating days, inspiration struck. Mediterranean Tuna Salad is totally kicking me out my lunch slump!
Let it be known that I’m not a huge tuna salad sandwich lover. I think the last time I had one was when the sub shop I used to frequent in college was out of turkey or something ridiculous like that and it was the next best option. It’s not that I don’t like tuna, but the thought of it combined with globs of mayonnaise, pickles, and celery just doesn’t really do it for me. For some folks, like Ben who makes this combo almost weekly, it does, but I don’t know, I’ve just never been able to get into it.
THIS version though, you guys, this version is rocking my world. Flaky tuna is combined with bright, Mediterranean-inspired flavors like chopped kalamata olives, red onion, fresh basil, fire-roasted red peppers (yes, I did it!) and tons of tangy capers. They are without a doubt my favorite part of the mix. I kept the mayo but used it sparingly. Just enough to keep the salad together, plus added a drizzle of fresh lemon juice to really brighten things up.
Honestly this Mediterranean Tuna Salad is so good I whispered “oh my gosh!” to myself after taking a bite. Like a crazy person. I think you will too.
Tuna salad is a fantastic lunch choice because it’s packed with protein to keep you full all afternoon, and super portable. Serve it in a fresh tomato like I’m showing here, pack it in a container then dip into it with crunchy crackers, spread it between two slices of bread, or even stuff it into a pita pocket. Quick, easy, fresh, healthy, and absolutely delicious.
Plus, really, anything that can be eaten via cracker or edible vessel has to be good, right?!
For two lunches you’ll need 2, 5oz cans tuna packed in water. Drain the tuna then add it to a big bowl.
Next add all the goodies including 1/4 cup chopped kalamata or mixed olives, 2 Tablespoons minced red onion, 2 Tablespoons chopped fire roasted red peppers (I don’t even know what inspired me to add them but I loved the addition!!) 2 Tablespoons chopped fresh basil, and 1 Tablespoon capers. Three cheers for only needing to clean a bowl, cutting board, and Tablespoon after making this dish!
Finally add 1/4 cup olive oil mayonnaise, 1 Tablespoon lemon juice, salt, and pepper then mix to combine.
To serve the Mediterranean Tuna Salad in a tomato cup, choose a large ripe tomato then slice it into sixths without cutting all the way through. Gently pry it open then scoop the salad into the center and serve!
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Mediterranean Tuna Salad
Description
Mediterranean Tuna Salad is fresh and light - serve in a tomato, on a salad, between two slices of bread, or with crackers!
Ingredients
- 2, 5oz cans tuna packed in water, drained
- 1/4 cup mayonnaise
- 1/4 cup chopped kalamata or mixed olives
- 2 Tablespoons minced red onion
- 2 Tablespoons chopped fire roasted red peppers
- 2 Tablespoons chopped fresh basil
- 1 Tablespoon capers
- 1 Tablespoon fresh lemon juice
- salt and pepper
- 2 large vine-ripened tomatoes
Directions
- Add all ingredients except tomatoes in a large bowl then stir to combine. Slice tomatoes into sixths, without cutting all the way through, then gently pry open. Scoop Mediterranean Tuna Salad mixture into the center then serve.
Notes
- Could also serve tuna salad as a sandwich, in a pita pocket, on a bed of greens, or with crackers.
This recipe is courtesy of Iowa Girl Eats, http://iowagirleats.com.
Like I said, this is the perfect quick or portable lunch if you need it, packed with fresh flavors and protein. You will LOVE it!! Enjoy!
This sounds so good – I have made something similar with garbanzo beans and a little vinaigrette instead of mayo. What are those crackers in the picture?? They look amazing.
Thanks for all you do – love your blog!
OOOoo! that sounds great, Nora! Although I am great with mayo in moderation but my husband hates mayo…would you mind sharing this chick pea alternative?
I actually use tuna packed in olive oil – add a little dijon or red wine vinegar (start with a teaspoon) add some salt and pepper. I just open a can a beans, rinse and drain and add to the tuna.
They’re Mary’s Gone Crackers crackers. Love them!
Yum! Where do you find the crackers at?
I get them at my regular grocery store (HyVee) and have seen them at Whole Foods before too. I think Costco sells them too!
Thank you! That was going to be my question, too!
Yay! Love this lunch idea! I am with you 100% on the lunch slump! Keep those ideas coming because I pack my lunch daily for work and am forever searching the cupboards trying to make this lunch thing work!
This is awesome tuna salad! I make mine with some greek yogurt and hot sauce, this is so much better! And Mediterranean flavors are my all time favorite ever! :) Also going to try that smoked salmon with my eggs!
I love you for posting this—I found out recently that I need to mega up my protein intake, so I’ve been on the hunt for healthy, high protein lunches. This is perfecto!
Kristen, I’m also gluten free and definitely feel your pain when it comes to decent GF bread. I found Canyon Bakehouse bread at Target, it’s about $5.50 a loaf, but it’s by far the best GF bread I’ve ever had. It’s moist and chewy. Tastes good as toast, and as bread. I’d definitely recommend it.
Ditto!! Diagnosed with Celiac 8 years ago and I’ve tried so many nasty breads. Canyon Bakehouse is amazing. My gluten eating hubby even likes it!
Ok awesome!! I will definitely buy a loaf then! I was never a huge bread girl but like they say, you only want it when you can’t have it. :)
If you can’t stand the idea of so much mayo you can replace half of it with Greek yogurt. You’ll maintain the creamy texture and taste and it’s a lot healthier!
I love any form of mediterranean salads and this looks delish. Like others have said I’d probably mix mine with some greek yogurt (nothing against mayo) for a little tang.
This is right up my alley! Can’t wait to try it.. I might try canned salmon because I prefer it to canned tuna!
Have you tried TJ’s new whole grain gluten free bread? I think it’s really good!
I’m a picky tuna and mayo eater, but once I saw the capers I was sold! I’ll probably be making this in the next week!!
Looks yummy! And is so beautifully served!
Sounds just wonderful! Pinning and putting on my menu. Thanks. :)
[…] Mediterranean Tuna Salad– Iowa Girl Eats […]
Tuna is not really my jam, but I am NUTSO over chicken salad. I would love to see your take on a chicken salad recipe.
I agree! Not a huge tuna fan, but always looking for new chicken salad recipes – especially since chicken salad is a staple in my lunches! Keep the great lunch ideas coming – it IS a tough meal to plan for!
p.s. I recently your shrimp/avocado salad – so delicious, fresh and filling! Especially loved the marinade that doubled as the dressing. :)
***recently made…can’t type this evening, apparently!
Not really a fan of tuna but just had to say that I love the presentation of this!
Sounds delicious with an attractive way of serving. Cheers!
*Raises hand* YES I am totally in a lunch slump!! I am putting this on my list for sure!
[…] Mediterranean Tuna Salad Serves 6 Adapted from Iowa Girl Eats […]
[…] i heard on a pod cast from the BBC that after working at the gym you only need 1 egg or a tuna sandwich, not tons of protein. I’ve recently reduced from half a scoop to 13g per serve and doing […]
Just tried tuna with mashed avacado and lemon juice instead of mayo (which always gives me terrible heartburn). It was delicious and im going to add your extras in next time. Yummy and full of protein and healthy fat.
THE SALAD LOOKS GREAT, BUT THOSE CRACKERS LOOK YUMMY TOO! WHAT KIND OF CRACKERS ARE THOSE???
The brand is called “Mary’s Gone Crackers” :)
This looks sooo good! Do you happen to know the calories per serving?
I don’t know what anti inflammatory diet this is but tomatoes are a no no… ALL nightshade vegetables cause inflammation. Tomatoes are at the top of the list.
[…] The Recipe can be found HERE […]
[…] The Recipe can be found HERE […]
[…] Get the recipe » […]
[…] Mediterranean Tuna Salad // Iowa Girl Eats […]
[…] The Recipe can be found HERE […]
Have you ever made this with Tuna Steak? Not much for Tuna in a can
I haven’t, but that would be just fine!
[…] Make and divide Mediterranean Tuna Salad […]
[…] The Recipe can be found HERE […]
I am doing Weight Watchers and made this for my lunch this week. I scooped my serving into Romaine Hearts and added diced tomato on top. Only addition to the recipe I made was a few glugs of red wine vinegar. It is so delicious! Thanks for sharing so many wonderful recipes!
I liked the additives in this recipe. Very good and light. I have always liked tuna but ate it plain with just mayo and relish. The crackers pictured look like a healthy choice as well. Can you tell me the brand on those?
I DEFINITELY recommend adding cucumber! Everything Mediterranean has cucumber and it’s a wonderful addition 😊 I also nixed the capers (I don’t have any and I’m not a huge fan) but it tastes awesome!
I made this recipe, it was delicious. I put the recipe on my blog with your link at the end of the page, I hope you don’t mind.
[…] Get the recipe! […]
What kind of crackers are in the pic or did I miss it?
These are Mary’s Gone Crackers crackers. :)
Made several times. Great summer lunch or light dinner.
would like some recipes for three days only. Please