Easy Chickpea Tuna Salad (High Protein)

This chickpea tuna salad is one of those lunches I keep coming back to when I want something filling but still fresh and crisp. Made with canned tuna, chickpeas, crunchy vegetables, feta, herbs, and a lemon garlic dressing, it holds up so well in the fridge for 3 to 5 days without getting soggy, making it perfect for meal prep.

Prep Time10

Total Time10

Course: Main Course, Salad

Cuisine: American

Keyword: chickpea tuna salad

Servings: servings

Author: Jean Choi

Ingredients

Chickpea Tuna Salad

15 oz can of chickpeas rinsed and drained
5-6 oz canned tuna
1/2 cup sliced red onion
1 cup corn kernels canned or frozen
1 cup cherry tomatoes halved
2 Persian cucumbers halved lengthwise and thinly sliced
1/2 cup feta crumbled
1/2 cup parsley chopped
2 stalks green onions thinly sliced

Dressing

1/4 cup extra virgin olive oil
3 tbsp lemon juice
2 garlic cloves minced
1 tsp sea salt
1/2 tsp cumin
1/2 tsp ground black pepper
1/4 tsp crushed red pepper flakes

Instructions

Place all ingredients for the chickpea tuna salad in a large bowl. If using canned corn, rinse under cold running water and drain before adding. If using frozen corn, rinse under cold running water until defrosted, and drain before adding.
15 oz can of chickpeas, 5-6 oz canned tuna, 1/2 cup sliced red onion, 1 cup corn kernels, 1 cup cherry tomatoes, 2 Persian cucumbers, 1/2 cup feta, 1/2 cup parsley , 2 stalks green onions
Add the dressing ingredients in a small bowl and whisk until combined.
1/4 cup extra virgin olive oil, 3 tbsp lemon juice, 2 garlic cloves, 1 tsp sea salt, 1/2 tsp cumin, 1/4 tsp crushed red pepper flakes, 1/2 tsp ground black pepper
Pour over the salad and toss to combine well.
Taste to adjust seasoning, if needed. Enjoy!

Notes

Dry the vegetables well after rinsing. Even a little extra water can dilute the dressing once the salad sits in the fridge.
Cut the cucumbers, onion, and tomatoes into similar-sized pieces so you get a little bit of everything in each bite.
If you’re making this ahead, wait to add extra salt until right before serving. The feta and tuna already bring saltiness, and chilled salads tend to taste less seasoned straight from the fridge.
After a day or two in the refrigerator, the chickpeas soak up some of the dressing. A squeeze of lemon juice or small drizzle of olive oil freshens everything back up quickly.
Store the salad in an airtight container in the refrigerator for up to 4 days.
The vegetables stay surprisingly crisp, especially if everything is drained well before mixing. If the salad tastes a little flat after chilling, add another squeeze of lemon juice before serving.
I don’t recommend freezing this salad since the cucumbers and tomatoes lose their texture once thawed.

Nutrition