Easy Tuna Salad with Chickpeas and Avocado. No Mayo!
This Tuna Salad with Chickpeas and Avocado is one of my go-to quick meals. It’s fresh, flavorful, and loaded with protein and healthy fats. Best of all, it takes just minutes to make — perfect for lunch, a light dinner, or meal prep. This tuna salad will fuel your body with so many essential nutrients. One serving provides you with a good amount of protein, complex carbohydrates, fiber and healthy fats. I love to have it right after a workout, because it always restores my energy and helps me recover.
The flavors in this salad are inspired by the Mediterranean diet. It has a fresh and vibrant taste because of the chickpeas, olives, lemon juice, and olive oil. Year after year, the Mediterranean diet is ranked as the healthiest in the world thanks to its emphasis on wholesome, nutrient-rich ingredients. Unlike traditional tuna salads, this version doesn’t contain any mayonnaise. It tastes so light and refreshing while still being satisfying and filling.
Why Should You Make This Tuna Salad?
- No cooking required – Even if you have zero cooking experience, you can prepare this recipe with ease. No stove, no oven, no hassle — and no heating up the house during hot summer days.
- Fast and easy – It takes about 10 minutes to add all the ingredients to a bowl, stir, and serve. Perfect for busy days or quick lunches.
- Highly nutritious – This salad contains all the essential macronutrients, vitamins, minerals, and amino acids your body needs to feel energized and satisfied.
- Affordable way to enjoy seafood – If fresh fish feels too pricey, canned tuna is a budget-friendly option that still delivers the same heart-healthy benefits.
- Naturally gluten- and dairy-free – Suitable for those with gluten sensitivity, lactose intolerance, or anyone following a gluten-free or dairy-free diet.
- Meal prep friendly – Make a batch ahead of time and store it in the fridge for a healthy, delicious meal ready to enjoy anytime — no reheating required.
Ingredients
- Chickpeas – A great source of plant-based protein, fiber, and complex carbohydrates that keep you feeling full. You can use canned chickpeas for convenience or cook your own from dry beans.
- Avocado – Packed with heart-healthy monounsaturated fats, potassium, and antioxidants. Choose one that yields slightly to gentle pressure for the perfect creamy texture.
- Canned tuna in olive oil – Rich in protein and omega-3 fatty acids, which support heart and brain health. Tuna packed in olive oil adds flavor and healthy fats; choose sustainably caught options when possible.
- Cherry tomatoes – Sweet, juicy, and bursting with vitamin C. Look for firm, brightly colored tomatoes without wrinkles for the best flavor.
- Olives – You can use any kind you like (green, Kalamata, Castelvetrano, etc.). Olives provide healthy fats and a delicious briny bite.
- Fresh lemon juice – Brightens the flavor of the salad and adds a dose of vitamin C. Use freshly squeezed juice for the best taste.
- Salt and pepper – Essential for balancing and enhancing the flavors of the salad.
- Fresh parsley or cilantro – Adds a burst of color and fresh herb flavor. Choose vibrant green leaves without any yellowing for the best quality.
How to choose the Best Canned Tuna?
Know your tuna types – Skipjack tuna generally has the lowest mercury levels, making it a safer choice for frequent consumption. Yellowfin tuna tends to have more mercury than skipjack but usually less than albacore. Albacore (white tuna) is often higher in mercury and should be eaten in moderation.
Check the label for origin and method – Look for tuna that’s sustainably caught, such as “pole and line caught” or “dolphin safe.” This helps protect marine life and often ensures better quality.
Pick tuna packed in olive oil or water – Olive oil adds healthy fats and flavor, while water-packed tuna keeps calories lower. Choose based on your dietary needs and recipe you are preparing.
Inspect the can before buying – Avoid cans with dents, bulges, or rust, as these can be signs of damage or contamination risk.
Read the ingredient list – The best canned tuna should contain just tuna, oil or water, and possibly a little salt — no unnecessary additives.
Mercury caution for pregnancy – Pregnant women and young children should avoid high-mercury fish like albacore or bigeye tuna, and limit overall tuna consumption to reduce risk.
Storing and serving the tuna salad
This tuna salad is best served fresh, either on its own, over a bed of leafy greens, or with crusty bread or pita on the side. It also makes a delicious filling for wraps or lettuce cups if you want a lighter option.
Leftovers can be stored in an airtight container in the refrigerator for up to 2–3 days. Keep in mind that the avocado may lose some of its vibrant green color as it sits, but the flavor will still be delicious. If you’re making the salad ahead of time for meal prep, you can add the avocado just before serving to keep it looking fresh.
Easy Tuna Salad with Chickpeas and Avocado
Ingredients
- 1 can chickpeas 14-15 oz
- 1 avocado cubbed, pit and skin removed
- 1 can tuna in olive oil 5 oz
- ½ cup cherry tomatoes or grape
- ½ cup sliced olives black or kalamata are best
- freshly squeezed lemon juice to taste
- salt and pepper to taste
- 2 Tbsp chopped fresh parsley or to taste, cilantro works too
Instructions
- Open a can of tuna in olive oil and add it to a bowl. Use a fork to break it apart.
- Open a can of chickpeas (garbanzo beans). Drain and rinse them under running water. Add them to the bowl with the tuna.
- Wash the cherry (grape) tomatoes and add them to the bowl. If they are bigger you can slice them in half.
- Drain and chop olives of your choice. Add them to the rest of the ingredients in the bowl.
- Slice the avocado in two lengthwise. Remove the pit and chop the avocado to cubes. Add to the bowl.
- Season with salt pepper, lemon juice and chopped parsley to taste and stir well.
- Serve right away. Refrigerate leftovers in a container with a lid for up to 2 days.
Notes
Other Tuna Recipes you Might like
Easy Tuna Salad Recipe. Only Five Ingredients
Asian Fish Cakes From Canned Tuna (Gluten Free)