• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
Homemade & Yummy
  • Home
  • ABOUT ME
  • CONTACT
  • Recipes
    • Recipe Roundups
  • Brand Influencer
    • Work With Me
  • Privacy Policy
    • Disclosure & Copyright
  • Subscribe
menu icon
go to homepage
  • Home
  • About
  • Contact
  • Recipes
  • Subscribe
  • Brand Influencer
  • Work With Me
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • subscribe
    search icon
    Homepage link
    • Home
    • About
    • Contact
    • Recipes
    • Subscribe
    • Brand Influencer
    • Work With Me
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • ×

    Home » Recipes » Salads

    Mediterranean Tuna Avocado Salad

    February 7, 2023 *Updated* February 7, 2023 / By: Gloria Duggan | Homemade & Yummy 104 Comments

    This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases. Disclosure Policy.
    Jump To Recipe

    Mediterranean Tuna Avocado Salad is packed with flavours, and hearty enough to be a meal. No time to make dinner? This quick and easy salad is what you need. A great meatless meal.

    Italian-style tuna salad without mayo is healthy and delicious. Avocado is the key. Perfect for lunch boxes too. Using canned tuna in recipes is such a great idea. Give this tuna pasta recipe a try.

    Mediterranean Tuna Salad with no mayo is great meatless meal.

    Avocados are so healthy and so delicious. You can enjoy them grilled too. These stuffed avocado boats are the perfect summer appetizer. Once you try them you will be hooked.

    Affordable recipes are a must these days. Canned fish works so well, and is budget-friendly. Sardine Pasta is the perfect example. Made in under 30 minutes. 

    Join Our Mailing List

    You will receive a FREE PANTRY STAPLES PRINTABLE and easy recipes to make with them.

    RECIPE and INSTRUCTIONS for this tuna salad can be found at the bottom of this post.

    I am always looking for new and interesting combinations, and the healthier the better. Like my modern twist in this quinoa and tuna casserole. The classic recipe gets a makeover.

    Healthy Tuna Salad Ingredients

    Ingredients to make a Mediterranean-style tuna and avocado salad.
    • avocado
    • canned tuna
    • tomatoes
    • feta cheese
    • Romano beans
    • spinach
    • canned artichokes
    • lemon juice
    • olive oil
    • fresh basil
    • black pepper

    Mediterranean Tuna Avocado Salad Is Simple

    This Mediterranean salad is so easy to make. Full instructions are in the recipe card below.

    Mixing the tuna salad ingredients in a bowl.
    • Combine your salad dressing ingredients and set aside.
    • Add the tuna, beans, avocado, feta, and artichokes to a large bowl.
    • Add the salad dressing and toss well.
    • Place spinach onto serving plates.
    • Top with tuna mixture.
    • Garnish with fresh basil and pepper.
    • Serve.

    Suggestions/ Recipe Tips

    Beans can be replaced with red or white kidney beans, pinto beans, chickpeas or even black-eyed peas. Lentils are always an option as well.

    Canned tuna packed in oil or water, either will work.

    Feta can be replaced with other cheese of your choice.

    Avocado is best fresh, but frozen will work. Just thaw and chop.

    A bowl of no mayo tuna salad.

    Greens can be spinach, lettuce, kale or a combination.

    Canned artichokes in oil or water are both great in this recipe. Be sure to drain before chopping.

    Garnish with fresh herbs or even olives.

    Store the tuna mixture separate from the greens. It can be made ahead of time, but you may want to add the avocado in at the last minute to avoid it going brown. This will last for 2-3 days in a container in the fridge.

    A nice hearty dinner salad is perfect for entertaining. This recipe is easy to double, and an economical way to feed a crowd. Heck, I would double it just to have leftovers (the flavours are awesome the next day too).

    When easy dinner salads are packed with nutrition and awesome flavour, you won’t miss the “big” meal at all.

    Italian tuna salad with beans and avocado.

    FAQ

    What do you eat on a Mediterranean diet?

    A highly plant-based diet is full of whole grains, vegetables, fruits, legumes, nuts, seeds, spices, herbs, and lots of olive oil.

    Is canned tuna ok on a Mediterranean diet?

    Yes, it is low in calories, high in protein and an excellent source of omega-3.
    Fish and seafood are the main meat proteins, along with lean chicken and eggs.

    Looking for more easy meals? Give these a try.

    • Smashed Avocado on Toast
    • Egg Tacos
    • Smoked Salmon Sandwich
    • Smoked Salmon Stuffed Potatoes

    Be sure to CLICK THE SUBSCRIBE BUTTON located in the TOP MENU. You will get a FREE PRINTABLE and recipes! FOLLOW ME on social media too.

    Mediterranean Tuan Salad pin.

    No Mayo Mediterranean Tuna Salad

    This no mayo version of tuna salad is super hearty and healthy. The perfect dinner salad.
    5 from 86 votes
    Pin Recipe Print Rate Save Saved!
    Prevent your screen from going dark
    Course: Dinner Salad, Meatless Meal, Salad
    Cuisine: Canadian
    Keyword: Canned tuna, Mediterranean diet
    Prep Time: 15 minutes
    Total Time: 15 minutes
    Servings: 4 servings
    Calories: 270kcal
    Author: Gloria Duggan | Homemade & Yummy

    Ingredients

    For the Salad:

    • 6 ounces avocado (1 large/chopped)
    • 160 grams Rio Tuna (1 can/drained)
    • 6 ounces tomatoes (fresh) (chopped/drain excess liquid)
    • ¼ cup feta cheese (crumbled)
    • 19 ounces Romano beans (1 can/drained/rinsed)
    • 4 ounces canned artichokes (Packed in oil/chopped)
    • 2 tablespoons fresh basil (chopped/for garnish)
    • 4 cups fresh spinach
    • ¼ teaspoons cracked black pepper (or to taste)

    For the Dressing:

    • 1 tablespoon lemon juice (fresh squeezed)
    • 1 teaspoon olive oil (I used Tuscan flavoured)
    US Customary – Metric

    Instructions

    For the Dressing:

    • Mix the lemon juice and olive oil in a jar (or container). Shake and set aside till ready to use.
      1 tablespoon lemon juice, 1 teaspoon olive oil

    For the Salad:

    • In a large bowl add the rinsed can of beans, chopped avocado, feta, drained tuna and chopped artichokes.
      6 ounces avocado, ¼ cup feta cheese, 19 ounces Romano beans, 4 ounces canned artichokes, 160 grams Rio Tuna
    • For the tomatoes, I placed them in a blender to roughly chop. Drain in a sieve to get rid of the excess liquid. Add to the bowl.
      6 ounces tomatoes (fresh)
    • Add the dressing to all the ingredients in the bowl. Mix until nicely coated.
    • Place the spinach on the serving plates.
      4 cups fresh spinach
    • Top with salad mixture.
    • Garnish with pepper and chopped fresh basil.
      ¼ teaspoons cracked black pepper, 2 tablespoons fresh basil

    Nutrition Information

    Calories: 270kcal | Carbohydrates: 18g | Protein: 18g | Fat: 16g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Cholesterol: 16mg | Sodium: 418mg | Potassium: 856mg | Fiber: 8g | Sugar: 6g | Vitamin A: 4566IU | Vitamin C: 43mg | Calcium: 149mg | Iron: 3mg

    Notes

    This salad is great for entertaining…you can easily double the recipe. Economical too!!
    Tried this recipe?Take a picture and tag @homemadeandyummy
    Nutritional information on this site is generated via a plugin. I am not responsible for the accuracy of the plugin information.

    More Salads

    • Smoked Salmon Salad
    • Healthy Chickpea Salad
    • Zucchini Caesar Salad
    • Easy Grilled Portobello Mushroom Caps

    MEET THE AUTHOR

    Gloria Duggan is the author for Homemade & Yummy, where she creates fun and easy recipes. She is also a brand ambassador/influencer for well-known companies. Gloria has judged food competitions and has posted about local food events. Gloria's work has been featured in magazines, and she has been interviewed on several podcasts. Read More…

    Reader Interactions

    Comments

    1. Kristene Kubenka

      March 19, 2023 at 1:04 pm

      What a great base to “play” with!!!
      Love to sub out different salad greens, add jalapeno, celery, grape, apple etc and herbs- cilantro, dill, oregano and use different cheeses like shredded parmesan or Xtra sharp cheddar shreds or small cubes, or just a slice on your own serving AND add OR sub for beans (I don’t eat them) nuts and seeds: sliced almonds, chopped pecans/walnuts, sunflower, chia, sesame seeds. Take an Asian, Italian, or Mexican flavor to it! Food is such awesome fun!!!😋

      Reply
      • Gloria Duggan | Homemade & Yummy

        March 20, 2023 at 8:50 am

        Having fun in the kitchen with ingredients is what enjoying food is all about.

    2. Jenny

      February 20, 2023 at 4:25 am

      We all loved your Mediterranean tuna salad. It was easy, fuss-free, and delicious. The combination of flavors is genius, the avocado works so well. It will go into our rotation. Thanks so much for your recipe.

      Reply
      • Gloria Duggan | Homemade & Yummy

        February 20, 2023 at 9:31 am

        You are very welcome. So glad you enjoyed this tuna salad recipe.

    3. Amy Casey

      February 19, 2023 at 7:06 pm

      This is my new favorite tuna salad. It’s packed with so much flavor. I loved the avocado, feta and artichoke hearts the best!

      Reply
      • Gloria Duggan | Homemade & Yummy

        February 20, 2023 at 9:31 am

        The flavours in this tuna salad recipe go very well together.

    4. Mikayla

      February 19, 2023 at 5:55 pm

      Such a hearty salad but light and refreshing too! I can imagine adding other cheeses, maybe shredded chicken as well.

      Reply
      • Gloria Duggan | Homemade & Yummy

        February 20, 2023 at 9:32 am

        You can certainly play around with the components of this tuna salad. It will turn out delicious.

    5. NATALIA

      February 19, 2023 at 5:54 pm

      My hubby and I loved this avocado tuna salad, especially the lemon dressing! So tasty and so delicious! I love all the flavors this salad brings out. Definitely making this salad again!

      Reply
      • Gloria Duggan | Homemade & Yummy

        February 20, 2023 at 9:32 am

        Glad he loved this recipe for tuna salad with a Mediterranean twist.

    6. Amy Liu Dong

      February 19, 2023 at 2:06 pm

      I love how easy and delicious this recipe is, even my husband loves it!

      Reply
      • Gloria Duggan | Homemade & Yummy

        February 20, 2023 at 9:33 am

        Well if hubby loves it I guess it is a win all around.

    « Older Comments

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    This site uses Akismet to reduce spam. Learn how your comment data is processed.

    Primary Sidebar

    Gloria headshot

    Hi, I'm Gloria! Homemade food should be tasty, easy and satisfying. Let me help you create food your family will love.

    More about me →

    Connect with me

    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube

    Breakfast/Brunch

    • Goat Cheese Log
    • Smashed Avocado On Toast
    • Easy Muesli Recipe
    • Poached Eggs & Lentil Hash

    Popular Favourites

    • Easy Classic Pickled Eggs Recipe
    • Simple Smoked Salmon Sandwich
    • Ukrainian Lazy Cabbage Roll Casserole
    • Quinoa Tuna Casserole

    Footer

    Footer

    ↑ back to top

    About

    • Privacy Policy
    • Disclosure

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact
    • Brand Influencer
    • Work with Me

    As an Amazon Associate I earn from qualifying purchases.

    Copyright © 2023 Homemade & Yummy