Mediterranean Tuna Salad With Toast

Let me tell you something about tuna salad. Most versions are a sad, mayo-drenched mess served on squishy white bread. And honestly? I’ve eaten my share of those. But this Mediterranean Tuna Salad is not that.

We’re talking flaky tuna, crunchy celery, briny artichoke hearts, sweet roasted red peppers, sharp red onion, fresh parsley and basil, and salty capers. All tossed in lemon juice and olive oil instead of mayo. It’s bright, fresh, and so flavorful you won’t miss the mayo for a second.

Pile it on toasted whole grain bread, and you’ve got lunch in 10 minutes.

No cooking. No dairy. High protein. Meal prep friendly. This is my go-to when I want something that tastes like summer but takes almost no effort.

Let’s make some tuna salad.

Try my Goat Cheese, Mango and Honey Toast recipe.

Why You’ll Love This Recipe

>> 10 minutes. Faster than waiting for a sandwich shop.

>> No mayo. Lemon juice and olive oil keep it bright and fresh.

>> Packed with Mediterranean flavors. Artichokes, roasted red peppers, capers, fresh herbs.

>> Dairy free + high protein. Fits almost every diet.

>> Meal prep friendly. Make a batch. Eat for days.

>> No cooking. Just chopping and mixing.

Try my Avo Feta Toast recipe.

What You’ll Need to Make

You’ll need a medium bowl, a cutting board, a knife, a can opener, a measuring spoon, and a toaster.

Ingredients (Serves 2):

• 1.5 cans tuna in brine (5.2 oz./150g total)
• 1 stalk celery, finely chopped
• ¼ cup (40g) roasted red peppers, chopped
• ½ can (7 oz./200g) artichoke hearts, chopped
• ½ red onion, diced
• 4 tbsp. parsley, chopped
• 4 tbsp. basil leaves, chopped
• 2 tbsp. capers, drained
• 1 tbsp. lemon juice
• 2 tbsp. extra virgin olive oil (divided – 1 tbsp for salad, 1 tbsp reserved)
• ¼ tsp. sea salt
• ¼ tsp. black pepper
• 2 slices whole grain bread

Try my Creamy Avocado Toast with Garlic Mushrooms recipe.

What You’ll Need to Do

Prep Time: 10 mins | Cook Time: 0 mins | Serves: 2

Alright, let’s make tuna salad that’ll ruin the mayo version for you forever.

1| First, drain your tuna. Open the cans and drain off the brine. You don’t want watery tuna. Flake it with a fork right in the can or dump it into your bowl.

2| Grab a medium bowl. Add the flaked tuna, finely chopped celery, chopped roasted red peppers, chopped artichoke hearts, diced red onion, chopped parsley, chopped basil, and drained capers.

3| Drizzle with lemon juice and 1 tablespoon of olive oil. Not both tablespoons save the other one for drizzling on the toast later.

4| Gently toss everything together. Don’t mash it. You want the tuna to stay in nice chunks, not turn into paste. The vegetables should be evenly distributed.

5| Season with salt and pepper. Taste it. Need more salt? More lemon? Adjust now.

6| Toast your bread. Pop those two slices of whole grain bread into the toaster. Toast until golden and crunchy.

7| Drizzle the remaining 1 tablespoon of olive oil over the warm toast. This adds richness and prevents the bread from getting soggy.

8| Pile the tuna salad high on each piece of toast.

9| Serve immediately. Eat it while the toast is still crunchy.

10| Use a fork and knife. Or pick it up like a sandwich. Your call.

Try my Smashed Edamame Toast recipe.

Easy Ingredient Swaps

1| No tuna? Use canned salmon, canned chicken, or chickpeas (mashed slightly) for a vegetarian version.

2| No celery? Use cucumber or bell pepper for crunch.

3| No roasted red peppers? Use fresh bell pepper or sun-dried tomatoes.

4| No artichoke hearts? Use olives or roasted zucchini.

5| No fresh herbs? Use 1 tbsp dried parsley and 1 tbsp dried basil. Fresh is better but dried works.

6| No capers? Use chopped green olives or skip them.

7| No whole grain bread? Use sourdough, rye, or gluten-free bread. Or serve over greens for a low carb option.

Try my Tofu Scramble on Avo Toast recipe.

Some Twist and Tweak Ideas

1| Spicy version: Add ½ tsp red pepper flakes or a dash of hot sauce.

2| Add olives: Kalamata olives chopped up. Salty, briny, perfect.

3| Add feta (if not dairy free): Crumbled feta cheese takes this over the top.

4| Add avocado: Sliced or mashed avocado on the toast under the tuna salad.

5| Add cucumber: Diced cucumber for extra crunch and freshness.

6| Wrap it: Skip the toast. Wrap the tuna salad in a tortilla or lettuce cup.

7| Over greens: Serve the tuna salad on a bed of mixed greens instead of toast. Low carb and delicious.

Try my Pesto Chickpea and Squash Toast recipe.

Some Helpful Tips

1| Drain the tuna well. Brine = water. Water = soggy salad. Press the lid down on the can to squeeze out extra liquid.

2| Chop everything evenly. Small, uniform pieces mean every bite has a little bit of everything.

3| Don’t overmix. Gently toss. You want distinct chunks of tuna and vegetables, not a paste.

4| Toast the bread well. Soggy toast is sad toast. Toast it until it’s sturdy enough to hold the salad.

5| Drizzle oil on the toast. This creates a barrier so the tuna juice doesn’t soak through.

6| Make it ahead. The tuna salad actually tastes better after a few hours in the fridge. The flavors meld together.

Try my Avocado Mushroom Toast recipe.

Some Budget-Friendly Tips

1| Canned tuna is cheap. Buy it on sale. Stock up. It lasts forever.

2| Canned artichoke hearts. Cheaper than fresh or frozen. One can lasts for multiple meals.

3| Roasted red peppers from a jar. One jar lasts for weeks. Use them on sandwiches, salads, or pizza.

4| Fresh herbs from a garden. Parsley and basil grow like weeds. One plant costs a few dollars and keeps giving.

5| Capers are an investment. A jar lasts for months. Store in the fridge after opening.

6| Whole grain bread from the day-old section. Same bread, half the price. Freeze what you don’t use.

Some Serving Ideas

1| As open-faced toast. Classic. Pile it high. Eat with a fork and knife.

2| As a sandwich. Use two slices of bread per serving. Press it down. Cut in half.

3| In a wrap. Roll the tuna salad in a whole wheat tortilla with extra greens.

4| Over a salad. Skip the bread. Serve on a bed of mixed greens with lemon vinaigrette.

5| With crackers. Serve as a dip with whole grain crackers or pita chips.

6| Stuffed in avocado. Halve an avocado, remove the pit, fill the hole with tuna salad.

7| For meal prep. Make a big batch. Portion into containers. Pack bread separately.

Some Storage and Reheating Tips

This recipe is meal prep gold.

Fridge (tuna salad): Store in an airtight container for up to 4 days. The flavors actually get better on day 2 and 3.

Fridge (toast): Don’t store assembled toast. Toast fresh each time.

Freezer: Do not freeze tuna salad. The texture gets weird. Make fresh.

Reheating: No reheating needed. This is a cold salad. Serve cold or at room temperature.

Meal prep strategy: Make the tuna salad on Sunday. Store in a container. Each day, toast fresh bread, drizzle with olive oil, top with tuna salad. Lunch in 2 minutes.

Do not assemble ahead of time. The bread gets soggy. Keep components separate until serving.

Final Thoughts

Look, I love a classic tuna sandwich as much as the next guy. But sometimes you want something brighter, fresher, and not weighed down by mayo. This Mediterranean Tuna Salad is exactly that.

Artichokes, roasted red peppers, capers, fresh herbs, lemon, olive oil every bite is packed with flavor. And it takes 10 minutes. No cooking. No stress.

Make it for lunch. Make it for a quick dinner. Make it because you have a can of tuna in the pantry and no idea what to do with it.

However you end up here, you’re getting a dairy free, high protein, meal prep friendly meal that tastes like the Mediterranean in a bowl.

Now go chop some herbs.

~ Danny Davis

P.S. If you try the version with Kalamata olives, let me know. That’s my go-to upgrade. Extra briny, extra delicious.