The DELICIOUS Greek Tuna Salad BEST High Protein Low Carb Lunch

A truly great salad should be so much more than just lettuce—it should be a complete filling meal rich in protein healthy fats and vibrant vegetables. When balancing the need for healthy dinner recipes or light but substantial lunches the combination of CLASSIC Greek flavors with the meaty goodness of tuna is an ULTIMATE solution.

I find that many people searching for low carb meal ideas often rely on repetitive protein sources. The key to making a tuna salad exciting is moving beyond mayonnaise and embracing the bright tangy world of a Mediterranean vinaigrette.

This Greek Tuna Salad recipe is the definitive answer—an incredibly simple and DELICIOUS salad that is naturally a high protein lunch and fits perfectly into a low carb meal plan. It layers the familiar flavors of a Greek salad (olives feta cucumber) with flaky oil-packed tuna and a simple lemony vinaigrette.

This recipe is a must-pin for anyone searching healthy dinner recipes because it is a quick meal prep solution that is ready in minutes and deeply satisfying. If you are looking for the BEST Mediterranean salad that will keep you full and energized this simple method is your guaranteed winner.

Why You’ll Love This Greek Tuna Salad

This recipe is a massive success because it delivers exceptional flavor with zero cooking and is easily adaptable to dietary needs.

• The BEST High Protein Low Carb Meal This salad is naturally very low in net carbs (around 5g per large serving) and high in protein (around 28g). This makes it the BEST low carb meal and high protein lunch option for fitness and weight management goals.
• DELICIOUS Greek Flavor Profile This salad is a celebration of Greek cuisine. It is packed with CLASSIC ingredients like briny Kalamata olives zesty red onion and tangy feta cheese all tossed in a simple but powerful lemony vinaigrette based on olive oil and red wine vinegar.
• Quick Meal Prep Perfection Since this is a no-cook recipe assembly takes literally minutes. This makes it an ULTIMATE quick meal prep choice for busy weeknights or preparing ahead for work lunches. It is the easiest healthy dinner recipe you will ever make.
• Oil-Packed Tuna Secret The choice of tuna is key. Using oil packed tuna (such as yellowfin or albacore) provides far superior flavor and texture compared to water-packed tuna. The rich oil enhances the Mediterranean salad experience and adds healthy fats.

Ingredients and Instructions The Lemony Vinaigrette

The key to the DELICIOUS Greek Tuna Salad is using quality flavorful ingredients especially the tuna and olives and whisking the simple dressing until it is emulsified.

• Oil Packed Canned Tuna 3 ounces drained
• Romaine Lettuce 2 cups chopped
• Sweet Bell Peppers 1/4 cup chopped
• Cucumbers 1/2 cup chopped (seedless preferred)
• Red Onion 2 tablespoons thinly sliced
• Radish 1 sliced (optional for crunch)
• Kalamata Olives 5
• Castelvetrano Green Olives 5
• Crumbled Feta Cheese 1 ounce
• Dressing
• Extra Virgin Olive Oil 2 tablespoons
• Red Wine Vinegar 1 tablespoon
• Fresh Garlic 1 clove crushed
• Dried Oregano 1/4 teaspoon
• Salt and Black Pepper To taste
• Prep Vegetables Chop all the vegetables and lettuce into bite-sized pieces and place them in a large salad bowl. Add both the Kalamata and Castelvetrano olives.
• Whisk Dressing In a small ramekin or bowl whisk together the extra virgin olive oil red wine vinegar crushed garlic oregano salt and pepper until well combined. The dressing should be slightly emulsified.
• Toss and Top Pour the dressing over the salad base and toss the salad well to coat all the vegetables.
• Finish Top the salad with the crumbled feta cheese and chunks of the drained oil packed tuna and serve immediately.

Step by Step Mastering the Mediterranean Salad

The challenge with this Greek Tuna Salad is ensuring the balance of acid and fat in the dressing and maximizing the high protein lunch experience. My early attempts sometimes had a weak dressing; I learned the quality of the oil is vital.

Here is the detailed human-written guide to mastering this spectacular low carb meal:

• Use Quality Oil The extra virgin olive oil is a foundational ingredient in this Mediterranean salad. Use a good-quality oil with a strong olive flavor as it contributes significantly to the final Greek taste of the vinaigrette.
• Fresh Garlic is Mandatory While you can substitute dried garlic powder using fresh garlic that is crushed or minced is necessary to give the vinaigrette its proper sharpness and aroma. The fresh element is key to the overall DELICIOUS taste.
• Sturdy Salad Base Use a lettuce variety with crunch like romaine lettuce or iceberg. Delicate greens like spring mix will wilt quickly under the vinaigrette and the weight of the tuna.
• Customizing Olives I love the flavor combination of briny Kalamata and buttery Castelvetrano olives but you can use any variety you prefer. Just ensure they are pitted before adding them to the salad.
• Toppings and Variations For an extra healthy dinner recipe boost add a few slices of avocado or some chopped fresh mint or parsley to the finished salad. If you are not watching carbs serve it with warm pita bread.

Variations Serving and Storage Tips

This core Greek Tuna Salad recipe is an ULTIMATE base for versatile healthy dinner recipes and quick meal prep.

• Substitute Protein Substitute the tuna with grilled chicken slices salmon or hard-boiled eggs for a different high protein lunch.
• Make It Vegan Omit the tuna and feta cheese. Add a can of rinsed and drained chickpeas (garbanzo beans) instead for a DELICIOUS vegan Greek salad.
• Spice It Up Add a pinch of red pepper flakes to the dressing for a touch of heat.
• Add Tomatoes Although not listed in the recipe for sturdiness feel free to add a handful of cherry tomatoes or sun-dried tomatoes if serving immediately.

Serving Suggestions

This BEST Mediterranean salad is perfect for:

• Quick Lunch Serve as is in a large bowl.
• Low Carb Wrap Serve the tuna mixture wrapped in large lettuce leaves for a low carb meal sandwich alternative.
• Dinner Side Serve a smaller portion as a healthy dinner recipe side alongside grilled lemon fish or chicken souvlaki.

Storage and Recipe Notes

• Dressing Storage Store the dressing separately for the BEST texture. The dressing can be made ahead and stored in the refrigerator for up to 3 days.
• Salad Storage Store the undressed chopped vegetables and protein separately in the refrigerator. Assemble and dress just before eating.
• Single Serving The recipe provides a very large single serving but can easily be divided into two smaller portions.
• Olive Oil Hack If the oil and vinegar separate whisk vigorously just before pouring over the salad.

Conclusion Your Most DELICIOUS Healthy Dinner Recipe

The Greek Tuna Salad recipe is the perfect blend of vibrant flavor and functional nutrition. It’s the BEST healthy dinner recipe solution that guarantees a DELICIOUS high protein lunch and low carb meal every time.

By embracing this simple no-cook quick meal prep method you ensure your kitchen is filled with wholesome flavorful Mediterranean salad options.

Pin this low carb meal today and enjoy the BEST DELICIOUS Greek Tuna Salad