Chickpea Tuna Salad Recipe (No Mayo, High Protein)
A quick no-cook chickpea tuna salad made with pantry staples. Protein-packed chickpeas and tuna are tossed with capers and red bell pepper, then dressed in a light, creamy Greek yogurt dressing. Ready in 10 minutes, great for meal prep, and satisfying enough to keep you full for hours — no mayo required.
Author: Sheeba
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.
Nutrition Facts
Chickpea Tuna Salad Recipe (No Mayo, High Protein)
Amount per Serving
Calories
217.8
% Daily Value*
Fat
9.4
g
14
%
Saturated Fat
1.1
g
7
%
Polyunsaturated Fat
3.8
g
Monounsaturated Fat
3.6
g
Cholesterol
13.1
mg
4
%
Sodium
797.3
mg
35
%
Potassium
337.6
mg
10
%
Carbohydrates
21.1
g
7
%
Fiber
6.1
g
25
%
Sugar
3.8
g
4
%
Protein
14.2
g
28
%
Vitamin A
601.3
IU
12
%
Vitamin C
23.1
mg
28
%
Calcium
69.5
mg
7
%
Iron
2.4
mg
13
%
* Percent Daily Values are based on a 2000 calorie diet.