Name: Healthy Tuna Chickpea Salad Recipe
Prep time: 15 min
Cook time: 5 min
Total time: 20 min
Cuisine: Mediterranean
Ingredients: 1/4 tsp black pepper (freshly ground preferred); 2 tbsp mayonnaise (Hellmann’s preferred); A few dashes hot sauce (optional, to taste); 2 tbsp olive oil; 1 tsp Dijon mustard; 1 tbsp fresh lemon juice; 1/4 tsp kosher salt; 1 tbsp capers (drained); 1 can tuna (packed in water, drained well); 2 tbsp fresh dill (finely chopped); 1 can chickpeas (rinsed and drained); 2 tbsp minced red onion; 3 tbsp celery (finely chopped)

Jump to Recipe· 4.4 from 5 reviews

If you’re hunting for a light yet satisfying meal that’s packed with protein and flavor, you’re in for a treat. This Healthy Tuna Chickpea Salad Recipe is one of my all-time favorites when I want something quick, nutritious, and absolutely delicious. It strikes the perfect balance between creamy and crunchy, tangy and fresh, and the best part? You can whip it up in under 20 minutes and have a wholesome meal ready to go!

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Why This Recipe Works

Perfect Protein Pairing: Combining tuna and chickpeas creates a powerhouse of lean protein ideal for energizing meals.
Bright & Balanced Flavors: The lemon, dill, and capers add a lovely freshness that keeps the salad vibrant and far from boring.
Quick & Easy Prep: This salad comes together in under 20 minutes—perfect for busy days or last-minute lunches.
Flexible & Customizable: You can easily swap ingredients or adjust seasoning to suit your taste and pantry staples.

Healthy Tuna Chickpea Salad, Tuna Chickpea Salad, Healthy Salad Recipes, Quick Nutritious Meals, Protein-Packed Salads - The image shows a close-up of a salad with several layers and colors. The main elements are round chickpeas that are beige and smooth, mixed with small cubes of light green celery and purplish red onion. There are round, green capers scattered throughout. Fresh green dill sprigs are placed on top, adding a feathery texture. The salad is coated with a creamy, white dressing that has small black seeds mixed in. The entire dish sits against a white marbled surface in soft light. photo taken with an iphone --ar 2:3 --v 7

Ingredients & Why They Work

This Healthy Tuna Chickpea Salad Recipe brings together simple ingredients that create a satisfying texture and flavor combo. Each ingredient plays a big role in making this salad both healthy and delicious, plus I’ll share my best shopping tips to keep it fresh and flavorful.

Healthy Tuna Chickpea Salad, Tuna Chickpea Salad, Healthy Salad Recipes, Quick Nutritious Meals, Protein-Packed Salads - Flat lay of a small pile of shiny light beige chickpeas, a simple white ceramic bowl with creamy mayonnaise, a small white bowl of golden olive oil, a small white bowl with bright yellow fresh lemon juice, a small white bowl holding smooth dijon mustard, a few fresh green dill sprigs, a small heap of finely chopped pale green celery, a small amount of finely minced bright purple-red onion, a small mound of briny green capers, a small flaky pile of light pink tuna, a small white bowl with ground black pepper, and a whole clean white egg with uncracked shell, all arranged in perfect symmetry on a clean white ceramic plate and bowls, placed on a clean white marble surface, soft natural light, photo taken with an iPhone, professional food photography style, fresh ingredients, white ceramic bowls, no bottles, no duplicates, no utensils, no packaging --ar 2:3 --v 7 --p m7354615311229779997

Black Pepper: Freshly ground adds a subtle kick and depth, much better than pre-ground pepper.
Mayonnaise: I prefer a good quality one like Hellmann’s for creaminess—it holds everything together without overpowering flavors.
Hot Sauce: Optional, but I add a few dashes for a little heat and complexity.
Olive Oil: Adds richness and helps marry all the flavors smoothly.
Dijon Mustard: Provides subtle tanginess and a touch of sharpness that lifts the dressing.
Fresh Lemon Juice: This brightens up the salad with fresh acidity—always squeezed fresh!
Kosher Salt: Essential for seasoning and balancing sweetness and acidity.
Capers: These little briny bursts are a game changer, adding vibrant flavor and texture.
Tuna (canned in water): Choose chunk light or your favorite; draining well keeps the salad from getting watery.
Fresh Dill: Finely chopped for the best aroma and freshness—you’ll notice this brings the salad to life.
Chickpeas (canned): Rinsed and dried—peeling skins is optional but can make it smoother.
Red Onion: Adds sharpness and a fresh bite—mini dice for the best texture.
Celery: Provides crunch and freshness to balance the creaminess perfectly.

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Note: You’ll find the complete list of ingredients, along with their exact measurements, in the printable recipe card at the bottom of this post.

Make It Your Way

One of the things I love most about this Healthy Tuna Chickpea Salad Recipe is how easy it is to tweak. Depending on what you’ve got on hand or your cravings, you can personalize it a bunch—trust me, I’ve played around with it a lot.

Variation: Sometimes, I swap capers for sliced olives if I’m in the mood for a milder briny note. That little change makes the salad taste like a Mediterranean delight.
Dietary Modifications: If you want it dairy-free or lighter, use Greek yogurt instead of mayonnaise for a tangy twist with less fat.
Seasonal Change: Adding chopped cucumbers or cherry tomatoes when they’re in season adds extra freshness and color.

Step-by-Step: How I Make Healthy Tuna Chickpea Salad Recipe

Step 1: Whisk Together the Dressing

Start by combining mayonnaise, olive oil, fresh lemon juice, Dijon mustard, kosher salt, freshly ground black pepper, and a few dashes of hot sauce if you like a little heat. Whisk these until they’re perfectly blended and creamy. This dressing is the magic that brings all components together—make sure to taste and adjust the salt or lemon depending on your preference before moving on.

Step 2: Prepare the Chickpeas

Drain and rinse your chickpeas well to get rid of any canned flavor. I like to pat them dry with a clean towel because excess moisture can water down the salad. You can go the extra mile and peel off loose skins for a smoother texture, but it’s totally up to you. For a creamier texture, I often mash a handful of chickpeas lightly with a fork—this helps the salad hold together better without making it mushy.

Step 3: Combine Salad Ingredients

Into your bowl of chickpeas, add the drained tuna, finely chopped celery, minced red onion, capers (or olives if you choose), and fresh dill. Pour over the dressing, then gently stir everything together until all the flavors meld and the salad is evenly coated. Take your time here—fold carefully to keep some chickpeas whole for texture.

Step 4: Serve and Enjoy

This salad is delightfully versatile. I love serving it in a sandwich or wrap for an easy lunch, but it’s equally wonderful served atop a bed of peppery arugula or with crunchy crackers as a light dinner. The vibrant mix of textures and bright flavors means every bite feels fresh and interesting.

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Tips from My Kitchen

Drain Tuna Thoroughly: I learned the hard way that watery tuna makes the salad soggy, so really press out the liquid or use a strainer to help.
Chop Herbs Finely: Fresh dill is delicate—finely chopping it lets the flavor disperse evenly without overwhelming each bite.
Don’t Overmix: Folding gently keeps some chickpeas whole for that perfect contrast between creamy and crunchy textures.
Prep Ahead: Making the dressing a day ahead enhances the flavors, so I sometimes whip it up the night before and mix when ready.

How to Serve Healthy Tuna Chickpea Salad Recipe

Garnishes

My go-to garnish is a sprinkle of extra fresh dill and a few capers on top. Sometimes I toss on some halved cherry tomatoes or a handful of microgreens for extra color and freshness. A drizzle of high-quality olive oil right before serving also adds a lovely gloss and richness.

Side Dishes

I often pair this salad with whole grain crackers or toasted pita breads for crunch. A simple side of roasted veggies or a light soup makes the meal more substantial without weighing it down. On warmer days, crisp cucumber slices alongside this salad provide a refreshing balance.

Creative Ways to Present

For brunches or casual gatherings, I like to serve this Healthy Tuna Chickpea Salad Recipe in hollowed-out avocado halves or stuffed inside crisp lettuce cups. It turns the salad into an eye-catching appetizer. I’ve also layered it into parfait glasses with some greens for a fancy twist that guests adore.

Make Ahead and Storage

Storing Leftovers

I store any leftovers in an airtight container in the fridge—this salad keeps beautifully for up to 3 days. Just give it a good stir before serving again. The flavors actually deepen overnight, making the next-day lunch even tastier.

Freezing

This salad doesn’t freeze well due to the mayonnaise and fresh ingredients; the texture would suffer. I recommend enjoying it fresh or within a few days refrigerated for the best experience.

Reheating

Since this is best served cold or at room temperature, I usually just take leftovers out of the fridge 15-20 minutes prior to eating. If you want to warm it up, gently let it sit on the counter, but I wouldn’t recommend heating it in the microwave as it can affect the texture and flavor.

FAQs

Can I use tuna packed in oil instead of water?

Absolutely! Tuna packed in oil will add a richer flavor and extra calories, so you might want to reduce the olive oil in the dressing or adjust seasoning to balance it out. Just be aware that it’ll change the overall texture slightly.
Is it necessary to peel the skins off chickpeas?

No, it’s not necessary, but peeling them can give a smoother texture if you prefer. I usually skip this step unless I’m making a very creamy version of the salad.
Can I make this salad vegan?

You can easily swap tuna with chickpeas or mashed white beans for protein, and use vegan mayo or a tahini-based dressing to keep it fully plant-based. The dill and lemon keep it flavorful and fresh.
How long does this salad keep in the fridge?

Stored in an airtight container, it keeps well for three days. I find that flavors actually get better after resting overnight, but after three days, freshness starts to decline.

Final Thoughts

This Healthy Tuna Chickpea Salad Recipe has become my go-to for when I want something healthy but exciting, especially on hectic days. It’s quick but impressive, nourishing but delicious—and honestly, it feels like a little culinary win every time I make it. Give it a try and I bet you’ll keep coming back for more, just like I do!