Dense Chickpea Tuna Salad (Printable)

Protein-rich chickpeas and tuna combine with fresh vegetables and zesty dressing for a flavorful dish.

# What You’ll Need:

→ Proteins

01 - 1 (5 oz) can quality tuna in olive oil, drained
02 - 1 (15 oz) can chickpeas, drained and rinsed

→ Vegetables & Aromatics

03 - 1/4 small red onion, finely diced
04 - 1/2 cup cherry tomatoes, halved
05 - 1/4 cup fresh parsley, chopped

→ Dressing

06 - 3 tbsp extra-virgin olive oil
07 - 1 tbsp fresh lemon juice
08 - 1 tsp Dijon mustard
09 - 1/2 tsp sea salt, or to taste
10 - 1/4 tsp freshly ground black pepper
11 - 1/4 tsp smoked paprika (optional)

→ Garnish

12 - Zest of 1/2 lemon
13 - Additional parsley, for serving

# Directions:

01 - In a large bowl, combine chickpeas, drained tuna, red onion, cherry tomatoes, and chopped parsley.
02 - In a small bowl, whisk olive oil, lemon juice, Dijon mustard, salt, black pepper, and smoked paprika until emulsified.
03 - Pour the dressing over the salad mixture and toss gently to evenly coat all ingredients.
04 - Taste and adjust seasoning if necessary. Sprinkle lemon zest and extra parsley atop before serving.
05 - Serve immediately or refrigerate for 30 minutes to allow flavors to meld.

# Expert Tips:

01 -
  • Ready in 10 minutes but tastes like you spent real time on it.
  • Naturally packed with plant and ocean protein, so it keeps you full for hours.
  • Works as is, over greens, stuffed into bread, or even tucked into a pita the next day.
02 -
  • Don't discard the tuna oil—whisking it into the dressing is what makes this feel luxurious, not lean.
  • The longer this sits, the more the flavors marry together, so tomorrow's lunch is often better than tonight's dinner.
03 -
  • Let the salad sit for 30 minutes before eating so the dressing penetrates everything and the flavors deepen.
  • Taste constantly and adjust the salt and lemon juice to your preference—seasoning is personal and this salad responds beautifully to fine-tuning.
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