This Mediterranean-style tomato tuna salad blends a rice and quinoa base with fresh herbs, juicy tomatoes, tangy feta, and a light balsamic dressing. It’s a quick, satisfying meal that transforms a simple can of tuna into a flavourful lunch or light dinner.
One of my favourite quick lunches, this salad uses pantry staples and a few fresh ingredients. If you keep a packet of pre-cooked rice and quinoa on hand, you can assemble this in minutes. The parsley gives a tabbouleh-like freshness, while the feta adds a salty tang and extra protein. A simple dressing of balsamic and olive oil brightens the whole bowl without weighing it down.
Ingredients You’ll Need
This salad comes together with simple, wholesome ingredients:
- Tuna — a good-quality canned tuna, drained (packed in water or olive oil).
- Tomatoes — ripe, firm varieties like Roma work well for dicing.
- Red onion — finely diced for a bit of bite; swap shallot for a milder flavor if you prefer.
- Parsley — a generous amount, chopped fine to give freshness in every forkful.
- Feta cheese — crumbly Greek-style feta adds tang and texture.
- Pre-cooked rice and quinoa blend — convenient and quick; you can replace with other grains if desired.
- Balsamic vinegar — provides acidity and depth for the dressing.
- Olive oil — a good extra virgin olive oil to dress and finish the salad.
Full ingredient amounts are listed in the recipe card below.
How to Make Tuna Tomato Salad
Follow these straightforward steps to assemble the salad. The process is fast and forgiving, so feel free to adjust quantities to suit your taste.
- Prep the vegetables and tuna: Dice the tomatoes into small pieces, finely chop the red onion and parsley. Place the drained tuna in a large mixing bowl and flake it gently with a fork.
- Make the dressing: In a small bowl or jar, combine balsamic vinegar, olive oil, salt and pepper. Whisk or shake until the dressing is emulsified.
- Combine the main ingredients: In a large bowl, combine the pre-cooked rice and quinoa, flaked tuna, diced tomatoes, red onion, parsley and crumbled feta.
- Dress and toss: Pour the dressing over the salad and toss thoroughly so everything is evenly coated. Taste and adjust seasoning if needed.
- Serve: Transfer to bowls or a serving platter and enjoy immediately. The salad also keeps well for quick meals later in the week.
Recipe Variations and Tips
- Grain swaps: Use farro, couscous, bulgur, barley or cooked rice instead of the rice-quinoa blend for different textures.
- Extra vegetables: Add diced cucumber, roasted peppers, shredded carrot or baby spinach for more colour and crunch.
- Different dressings: Try a lemon-olive oil vinaigrette, red wine vinegar or a tahini-based dressing for a different flavour profile.
- Protein options: Swap the tuna for canned salmon, mackerel, mashed chickpeas or chopped hard-boiled eggs.
- Nuts and seeds: Toasted almonds, sunflower seeds or pumpkin seeds add a pleasant crunch and healthy fats.
- Spice it up: A pinch of chilli flakes or smoked paprika adds warmth and depth.
- Herb variations: Combine parsley with dill, mint or cilantro for a fresh twist.
- Low-carb option: Omit the grains and increase the vegetables for a lighter, lower-carb salad.
How to store
Store any leftovers in an airtight container in the refrigerator for up to 3 days. For best texture, keep the dressing separate and add it just before serving if you plan to store the salad for more than a day.
Recipe FAQ
Pre-cooked microwavable packets are convenient and save time, but you can cook rice and quinoa from scratch. Brown rice, white rice or wild rice are all suitable alternatives.
Red wine vinegar or apple cider vinegar are good substitutes. If you want a touch of sweetness, add a small amount of honey or maple syrup to balance the acidity.
Yes. This salad works well for meal prep. Store it chilled and add the dressing just before serving to preserve the grains and vegetables.
High-quality tuna packed in water or olive oil provides good flavour and texture. Choose a variety you enjoy.
More tuna recipes
Tuna Caper Salad
Mediterranean Style Tuna Quinoa Salad
Pesto Tuna Potato Salad
Tuna Cucumber Edamame Salad
If you make this tuna tomato salad or have any questions, please leave a comment or rate the recipe where you found it. I love hearing how people adapt the salad to their tastes.
Mediterranean Tomato Tuna Salad
- Author: Caitlin Rule
- Total Time: 15 minutes
- Yield: Serves 4
Description
This Mediterranean-style tomato tuna salad combines rice and quinoa with fresh herbs, tangy feta cheese and a light balsamic dressing. It’s easy to make, hearty and full of balanced, vibrant flavours.
Ingredients
- 425g (15 oz) can of tuna in spring water, drained
- 380g (13 oz) (approx. 4 large) Roma tomatoes, diced
- 100g (3.5 oz) Greek-style feta cheese, crumbled
- 1 cup finely chopped parsley
- 1 small red onion, finely diced
- 250g (8.8 oz) bag pre-cooked rice and quinoa
Dressing:
- 3 tablespoons balsamic vinegar
- 1 tablespoon olive oil
- 1 teaspoon salt
- ¼ teaspoon black pepper
Instructions
- Dice tomatoes and finely chop the red onion and parsley. Flake the drained tuna into a large bowl.
- Combine balsamic vinegar, olive oil, salt and pepper in a small bowl and whisk until emulsified.
- Mix the rice and quinoa with the tuna, tomatoes, red onion, parsley and feta in a large bowl.
- Pour the dressing over the salad and toss gently to coat everything evenly.
- Serve immediately, or chill briefly before serving.
Notes
- Leftovers keep well in an airtight container in the refrigerator for up to 3 days.
- Add the dressing just before serving if storing for more than a day to preserve texture.
Other details
- Prep Time: 15 minutes
- Category: Salads
- Method: Chop
- Cuisine: Mediterranean
Nutrition
- Serving Size: ¼ recipe
- Calories: 322
- Sugar: 5.3g
- Fat: 11.2g
- Saturated Fat: 0.7g
- Carbohydrates: 30.9g
- Fiber: 3.3g
- Protein: 46.3g