Tuna Chickpea Salad Bowl (Printable)

A protein-packed bowl featuring tuna, chickpeas, crisp veggies, and bright lemon dressing.

# Components:

→ Protein & Legumes

01 - 1 (15 oz) can chickpeas, drained and rinsed
02 - 2 (5 oz each) cans tuna in water, drained

→ Vegetables

03 - 1 cup cherry tomatoes, halved
04 - 1 small cucumber, diced
05 - 1/4 red onion, finely chopped
06 - 1/4 cup fresh parsley, chopped
07 - 1/4 cup pitted kalamata olives, sliced (optional)

→ Dressing

08 - 3 tbsp extra virgin olive oil
09 - 2 tbsp fresh lemon juice
10 - 1 tsp Dijon mustard
11 - 1 garlic clove, minced
12 - 1/2 tsp salt
13 - 1/4 tsp black pepper

→ Optional Toppings

14 - 1/4 cup crumbled feta cheese
15 - Pinch of red pepper flakes

# Method:

01 - In a large salad bowl, mix chickpeas, tuna, cherry tomatoes, cucumber, red onion, parsley, and olives.
02 - In a small bowl, whisk olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper until emulsified.
03 - Pour dressing over salad mixture and gently toss to coat all ingredients evenly.
04 - Sprinkle crumbled feta cheese and red pepper flakes on top, if desired.
05 - Serve immediately or cover and refrigerate up to 2 days to enhance flavor.

# Expert Advice:

01 -
  • It's actually filling enough to be real food, not just rabbit lettuce pretending to be a meal.
  • Twenty-five grams of protein per bowl means you stay satisfied through the afternoon without the 3 PM energy crash.
  • The whole thing comes together in the time it takes to boil water, which means no excuses on weeknight dinners.
02 -
  • Drain your canned ingredients thoroughly; extra liquid will make the dressing watery and sad, turning this from bright to soggy within hours.
  • Fresh lemon juice matters more here than anywhere else you'll use it—this entire recipe leans on that flavor, so bottled just doesn't have the same impact.
03 -
  • Toast your lemon on the counter before squeezing it—roll it back and forth under your palm and you'll get more juice out, which sounds small but actually matters when lemon is your entire flavor story.
  • If you're serving this at a gathering, keep the dressing separate and add it right before people eat instead of five hours before; the vegetables stay crisp and the whole thing tastes brighter.
Return