If you’ve been avoiding tuna salad because you assume it means a heavy, mayo-laden scoop on sad iceberg lettuce — this recipe is here to completely change your mind. This chickpea tuna salad is everything a nourishing lunch should be: protein-packed, fiber-rich, deeply satisfying, and genuinely delicious. It comes together in about 10 minutes, keeps beautifully in the fridge, and will absolutely make you forget that healthy eating ever felt boring.
No-mayo tuna salad: a healthy lunch you’ll actually crave
- 10-minute, no-cook recipe. Perfect for busy weekday lunches or meal prep Sundays.
- Seriously satisfying, not sad diet food. Double the protein from two sources (chickpeas + tuna) and a good hit of fiber means you’ll genuinely feel full — not reaching for snacks an hour later.
- Mayo-free and lower in saturated fat. The Greek yogurt dressing is creamy, tangy, and packed with extra protein, a smarter swap that you’ll actually prefer.
- Made entirely from pantry and fridge staples. Canned chickpeas, canned tuna, capers, a bell pepper, and a few condiments you already own — no special shopping trip needed.
- Meal prep champion. Keeps well in the fridge for up to 3 days, making it one of the easiest healthy lunches you can batch cook ahead.
- Big, bold flavors. Briny capers, zippy dijon, fresh lemon, sweet honey, and a chili flake kick make this anything but bland. Healthy eating has never tasted this good.
- Impressively nutritious. High in protein, fiber, vitamin C, iron, and omega-3s — all in one bowl, at a fraction of the calories of a traditional tuna salad.
Let’s dive into the recipe:
Salad ingredients
- Chickpeas: You can either use canned chickpeas or soak and cook dried ones.
- Canned tuna: I used tuna packed in water (to control the oil content). That being said, you can use tuna packed in oil if that’s what you have. Just ensure that you drain the tuna well before using.
- Mix-ins: Capers give a pickled briny flavor, while onion and bell pepper provide the crunch, in addition to fiber and micronutrients. If you want to add a burst of fruity freshness, add some chopped strawberries or blackberries!
- Fresh herbs: Use any herb you have on hand: dill, parsley, cilantro or sage.
- Nuts: Use any nuts or seeds in your pantry: walnuts, almonds, macadamia, cashews, peanuts, etc.
- Mustard yogurt dressing: Good quality Greek yogurt and Dijon mustard are important for this salad recipe. Others would be your standard dressing ingredients like olive oil, lemon juice and honey. Red pepper flakes give a spicy kick to the salad. Feel free to skip that if you don’t want spice.
- Secret ingredient: Add a little brine from the capers to the dressing. This will enhance the flavors and brighten up the salad.
How to make chickpea tuna salad: step by step
(You can find the exact measurements and instructions in the printable recipe card at the end of this page. Here are step-by-step instructions with pictures to help you easily understand the recipe.)
Mash the chickpeas
Drain the chickpeas and mash until they are broken down into small pieces. You don’t have to make it into a smooth paste (unless you want it that way).
Flake the tuna and add mix-ins
Drain the tuna chunks and flake them using a fork. Drain the capers, reserving 1 tablespoon of the brine.
Finely dice the onion and bell pepper. Roughly chop the walnuts and dill.
Assemble everything in a large bowl.
Make Dijon-yogurt dressing
I adapted this dressing from the recipe for no-mayo coleslaw.
Combine Greek yogurt, Dijon mustard, extra virgin olive oil, lemon juice, honey, red pepper flakes (optional), salt and pepper.
Add (our secret ingredient!) the brine from capers. Mix until combined.
Toss everything together
Add the yogurt Dijon dressing to the salad ingredients in the bowl. Toss!
Refrigerate and allow the flavors to meld until you’re ready to serve.
A weight-loss-friendly lunch
As a nutrition and wellness coach, I design every recipe on Go Healthy Ever After with macronutrient efficiency in mind. This healthy chickpea tuna salad is a prime example of functional nutrition. Instead of relying on empty calories and heavy saturated fats from high-calorie, ultra-processed mayonnaise, this recipe focuses on a high-protein, high-fiber matrix that supports your metabolic health.
The Power of the Protein-Fiber Matrix
Satiety (the feeling of being full and satisfied) is governed by two key components: protein and dietary fiber.
- Lean Protein: Tuna and Greek yogurt provide a dense source of high-quality protein. Protein takes longer to digest, stabilizing your blood sugar levels and suppressing hunger hormones.
- Dietary Fiber: Chickpeas deliver complex carbohydrates and a hefty dose of soluble fiber. Fiber slows down gastric emptying, ensuring a slow, steady release of energy rather than a sharp insulin spike.
Heart-Healthy Fats and Bioavailable Nutrients
- By swapping out mayo for extra virgin olive oil and a dairy-based yogurt dressing, we significantly lower the saturated fat content while preserving a rich, creamy mouthfeel.
- The splash of fresh lemon juice does more than add zest; the vitamin C drastically improves your body’s ability to absorb the non-heme iron found in the chickpeas.
- Combined with the antioxidants from fresh red bell peppers and the metabolism-boosting capsaicin in the chili flakes, this meal fuels your cells while keeping the calorie count naturally low.
- It is clean, science-backed nutrition that tastes absolutely incredible.
Common questions
How long does tuna salad with Greek yogurt last in the fridge?
This healthy tuna salad will last for up to 3 to 4 days when stored in an airtight container in the refrigerator. In fact, the flavors of the Dijon mustard, capers, and lemon juice deepen and taste even better on day two!
Is canned tuna healthy for everyday meals?
Canned tuna is a highly nutritious, low-calorie source of lean protein and heart-healthy omega-3 fatty acids, making it excellent for wholesome meals. To keep this recipe as healthy as possible, choose canned tuna packed in water rather than oil to minimize unnecessary saturated fats.
Can I make this tuna salad dairy-free?
Yes. To make this recipe dairy-free while maintaining its high nutrition profile, simply swap the Greek yogurt with an unsweetened, plain plant-based yogurt (such as almond or soy yogurt). Avoid ultra-processed dairy-free mayonnaises, which are often loaded with oil and empty calories. The combination of Dijon mustard, lemon juice, and olive oil will still deliver a rich, tangy, and satisfying flavor.
How to serve tuna chickpea salad
This salad tastes amazing on its own. You can serve it on lettuce as tuna lettuce wraps.
When I feel like eating my favorite carbs, I like to serve it on whole wheat or sourdough bread as an open sandwich.
It also pairs beautifully with these simple sides:
More high-protein salads
These are similar easy salad recipes that are high in protein. Bonus: They are also high in fiber and antioxidants.
Chickpea Tuna Salad Recipe (No Mayo, High Protein)
Ingredients
Salad
- 15 ounce can of chickpeas
- 5 ounce can of tuna packed in water
- 2 tablespoons capers
- 1 tablespoon brine from capers
- ½ red bell pepper
- 1 red onion
- 10 walnuts
- 2 tablespoons dill
Mustard yogurt dressing
- 2 tablespoons Greek yogurt
- 1 teaspoon Dijon mustard
- 1 tablespoon extra virgin olive oil
- 1 tablespoon lemon juice
- 1 teaspoon honey
- ½ teaspoon red pepper flakes
- ½ teaspoon black pepper
- ½ teaspoon salt
STEP BY STEP IMAGES
Scroll back to find detailed recipe photos!
Instructions
Prepare the salad ingredients
- Drain a 15 ounce can of chickpeas into a bowl and mash them into smaller chunks.
- Drain the chunks from a 5 ounce can of tuna. Flake them using a fork.
- Finely dice 1 red onion and ½ red bell pepper.
- Roughly chop 10 walnuts and 2 tablespoons dill.
- Add all of the above to a large salad bowl, along with 2 tablespoons capers. Reserve 1 tablespoon brine from capers.
Make the yogurt mustard dressing
- Take 2 tablespoons Greek yogurt, 1 teaspoon Dijon mustard, 1 tablespoon extra virgin olive oil, 1 tablespoon lemon juice, 1 teaspoon honey, ½ teaspoon red pepper flakes, ½ teaspoon black pepper and ½ teaspoon salt in a small bowl.
- Whisk until you get a smooth and creamy dressing.
Toss
- Add half of the yogurt dressing to the bowl of salad ingredients and toss until combined.
- Add the rest of the dressing and toss again.
- Chill until ready to serve.
- Serve as a salad, sandwich or as part of a healthy high protein bowl with more veggies.
Notes
- Chickpeas: If you want to use dried chickpeas, you can soak and cook them using this method.
- Fruity flavors: Add some chopped strawberries, raspberries or blackberries for a burst of freshness and more nutrients.
- Herbs and nuts: You can try different variations (like almonds/parsley) each time you make this salad.
★★★★★Did you try this recipe? Please give a star rating in the comments below ★★★★★
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