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Tuna Salad with Spinach: A Flavorful and Nutritious Delight

Tuna Salad with Spinach
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A light yet satisfying tuna salad loaded with fresh spinach, crunchy vegetables, and a tangy lemon-dill dressing. Perfect for quick lunches or protein-packed meal prep!

  • Author: ranime
  • Prep Time: 10 mins
  • Cook Time: 0 mins
  • Total Time: 10 mins
  • Yield: 2 main or 4 side servings 1x
  • Category: Salad
  • Method: No-Cook
  • Cuisine: Mediterranean

Ingredients

Scale
  • Salad Base:
  • 2 (5 oz) cans tuna in water, drained (or 1 pouch)
  • 4 cups baby spinach, roughly chopped
  • 1 cup cherry tomatoes, halved
  • 1/2 English cucumber, diced
  • 1/4 red onion, thinly sliced
  • 1/4 cup Kalamata olives, sliced
  • 1/4 cup crumbled feta cheese (optional)
  • Dressing:
  • 3 tbsp extra virgin olive oil
  • 2 tbsp lemon juice
  • 1 tsp Dijon mustard
  • 1 tsp honey or maple syrup
  • 1 tbsp fresh dill, chopped
  • 1 garlic clove, minced
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • Optional Add-ins:
  • 1/2 avocado, diced
  • 2 tbsp toasted pine nuts
  • 1/2 cup cooked quinoa or chickpeas
  • 1 tsp capers

Instructions

  1. Prep tuna: Flake tuna with a fork in a large bowl.
  2. Make dressing: Whisk together olive oil, lemon juice, mustard, honey, dill, garlic, salt, and pepper.
  3. Combine: Add spinach, tomatoes, cucumber, onion, and olives to tuna. Pour dressing over and toss gently.
  4. Finish: Top with feta and optional add-ins. Toss lightly just before serving.

Notes

  • Meal prep tip: Store dressing separately; add spinach just before eating
  • Low-carb option: Omit honey and serve in lettuce cups
  • Dairy-free: Skip feta or use nutritional yeast
  • Storage: Keeps refrigerated 2 days (without avocado)
  • Protein boost: Use Greek yogurt instead of olive oil in dressing

Nutrition

Find it online: https://recipesfood.org/tuna-salad-with-spinach/