Zesty Chickpea Tuna Salad

This zesty chickpea tuna salad is my favorite no-cook lunch when I want something hearty, healthy, and packed with flavor. It’s a mash-up of mashed chickpeas, flaky tuna, fresh veggies, and a tangy dressing that comes together in just minutes. It’s protein-packed, fiber-rich, and perfect for sandwiches, wraps, or scooping with crackers.

Why You’ll Love This Recipe

I love how satisfying this salad is while still being light and refreshing. The chickpeas give it a great texture and a bit of a nutty bite, while the tuna adds a boost of protein. It’s super easy to customize, ideal for meal prep, and makes a great alternative to heavier mayo-based salads. Whether I serve it on toast or straight from the bowl, it’s always a hit.

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

• Canned chickpeas (rinsed and drained)
• Canned tuna (drained)
• Red onion (finely chopped)
• Celery (diced)
• Lemon juice
• Olive oil
• Dijon mustard
• Salt
• Black pepper
• Optional: parsley, dill, garlic powder, or a pinch of paprika

Directions

1. I place the chickpeas in a mixing bowl and mash them with a fork or potato masher until mostly broken down, leaving a few chunks for texture.

2. I add the drained tuna, red onion, celery, lemon juice, olive oil, and mustard.

3. I stir everything together until well combined, then season with salt and pepper to taste.

4. I sometimes toss in chopped parsley or a sprinkle of garlic powder for extra flavor.

5. I chill it briefly or serve it right away in sandwiches, wraps, or on top of greens.

Servings and timing

This recipe makes about 3 servings. It takes me around 10 minutes to prep, and there’s no cooking involved, which makes it ideal for busy days or warm-weather meals.

Variations

• I use mashed avocado in place of olive oil for a creamier version.

• For more crunch, I add diced cucumber or bell pepper.

• I mix in a bit of Greek yogurt for a tangy, creamy twist.

• Sometimes I turn it into a wrap with spinach, tomatoes, and pickles.

storage/reheating

I store leftovers in an airtight container in the fridge for up to 3 days. It holds up well and actually tastes even better the next day as the flavors meld. No reheating is needed—it’s best served cold or at room temperature.

FAQs

Can I use dried chickpeas instead of canned?

Yes, I cook and cool them first. They give a firmer texture, which I like when I have the time.

What kind of tuna is best?

I usually go for solid albacore in water—it’s firm and mild, but any variety I like works fine here.

Is this recipe gluten-free?

Yes, as long as I serve it with gluten-free bread or wraps, all the ingredients are naturally gluten-free.

Can I make it vegan?

I skip the tuna and add more chickpeas or swap in mashed white beans for a delicious vegan version.

What’s the best way to serve this salad?

I love it on toast, in lettuce wraps, or in a pita. It’s also great with crackers or scooped over a big salad bowl.

Conclusion

This chickpea tuna salad is everything I want in a quick and nourishing meal. It’s flavorful, filling, and endlessly customizable with whatever I have in the pantry. Whether I need a fast lunch, something to meal prep, or a wholesome snack, this salad is always a solid choice.

Zesty Chickpea Tuna Salad

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• Author: Mary
• Prep Time: 10 minutes
• Total Time: 10 minutes
• Yield: About 3 servings
• Category: Lunch, Salad
• Method: No-Cook
• Cuisine: American
• Diet: Gluten Free

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Description

This Zesty Chickpea Tuna Salad is a hearty, protein-packed, no-cook lunch that’s full of fresh flavor. Mashed chickpeas, flaky tuna, crunchy veggies, and a tangy lemon-mustard dressing come together in minutes. It’s perfect for sandwiches, wraps, lettuce cups, or meal prep, and it’s naturally gluten-free and easy to customize.

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Ingredients

• 1 can chickpeas, rinsed and drained
• 1 can tuna, drained (solid albacore or preferred variety)
• 2 tablespoons red onion, finely chopped
• 1 celery stalk, diced
• 2 tablespoons lemon juice
• 1 tablespoon olive oil
• 1 teaspoon Dijon mustard
• Salt, to taste
• Black pepper, to taste
• Optional: chopped parsley, dill, garlic powder, paprika

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Instructions

1. Place chickpeas in a mixing bowl and mash with a fork or masher until mostly broken down (leave some texture).

2. Add tuna, red onion, celery, lemon juice, olive oil, and Dijon mustard.

3. Stir until well combined.

4. Season with salt, pepper, and optional herbs or spices to taste.

5. Serve immediately or chill before serving. Great in sandwiches, lettuce wraps, or over salad greens.

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Notes

• Use mashed avocado instead of olive oil for a creamier version.

• Add diced cucumber or bell pepper for extra crunch.

• Stir in a spoonful of Greek yogurt for added creaminess.

• Swap tuna for white beans for a vegan version.

• Keeps well in the fridge for up to 3 days—great for meal prep.