Description
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!
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
- Prep tuna: Flake tuna with a fork in a large bowl.
- Make dressing: Whisk together olive oil, lemon juice, mustard, honey, dill, garlic, salt, and pepper.
- Combine: Add spinach, tomatoes, cucumber, onion, and olives to tuna. Pour dressing over and toss gently.
- 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
- Prep Time: 10 mins
- Cook Time: 0 mins
- Category: Salad
- Method: No-Cook
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1/2 recipe (main portion)
- Calories: 320
- Sugar: 6g
- Sodium: 480mg
- Fat: 20g
- Saturated Fat: 3g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 14g
- Fiber: 4g
- Protein: 28g
- Cholesterol: 40mg