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Chickpea Tuna Salad Recipe

Chickpea Tuna Salad

iamwinfred
This Chickpea Tuna Salad combines two pantry staples - canned chickpeas and canned tuna - into one creamy, tangy salad that works on sandwiches, crackers, or a bed of greens. Ready in under fifteen minutes with no cooking required, it's packed with protein, fiber, and bright lemon-dijon flavor that makes it a reliable weekday lunch option the whole family will love.
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Prep Time 15 minutes
Cook Time 0 minutes
Total Time 15 minutes
Course Salad
Cuisine American
Servings 4 servings
Calories 310 kcal

Equipment

  • Large mixing bowl
  • Potato masher or sturdy fork
  • Citrus juicer
  • Chef's knife
  • Cutting board
  • Airtight storage containers for leftovers
  • Measuring cups and spoons
  • Small bowl for mixing dressing
  • Clean kitchen towel for patting chickpeas dry

Ingredients
  

  • 2 15 ounce cans chickpeas drained, rinsed, and patted dry
  • 2 5 ounce cans solid white albacore tuna in olive oil drained, press out excess oil
  • 1/2 cup avocado oil mayonnaise
  • 2 tablespoons fresh lemon juice about 1 lemon
  • 1 tablespoon Dijon mustard
  • 1/3 cup celery finely diced
  • 1/4 cup red onion finely diced
  • 2 tablespoons capers drained
  • 2 tablespoons fresh dill chopped
  • 2 tablespoons fresh parsley chopped
  • 1/2 teaspoon smoked paprika
  • Salt to taste
  • Black pepper to taste
  • 1/2 cup English cucumber diced (optional, for extra crunch)
  • 1/2 cup tomato diced (optional, for extra crunch)

Instructions
 

  • Drain and rinse chickpeas under cold water, pat dry with a kitchen towel. Transfer to a large bowl and mash about two thirds of them with a potato masher or fork, leaving some whole for texture.
  • Drain tuna well, pressing out excess oil with the back of a spoon. Flake it into the bowl with the mashed chickpeas.
  • In a small bowl, whisk together mayonnaise, fresh lemon juice, Dijon mustard, smoked paprika, salt, and pepper until smooth. Taste and adjust seasoning if desired.
  • Add diced celery, red onion, and capers to the bowl with chickpeas and tuna. Pour dressing over top and gently fold together with a spatula until evenly coated, being careful not to overmix.
  • Fold in chopped fresh dill and parsley. If using, stir in diced cucumber or tomato at this point for extra crunch.
  • Cover and refrigerate for at least 15 minutes to let flavors settle, or up to 2 days. Serve cold on bread, crackers, a bed of greens, or in lettuce cups.

Notes

  • Pat chickpeas thoroughly dry before mashing to prevent a watery salad.
  • Leave some chickpeas whole rather than mashing every single one for the best texture.
  • Press excess oil out of the tuna before flaking it into the salad for better consistency.
  • Soak diced red onion in cold water for 5 minutes before adding if you prefer a milder bite.
  • Tuna packed in olive oil gives richer flavor; water-packed tuna works too but drain very well.
  • Greek yogurt or mashed avocado can replace all or part of the mayonnaise.
  • For a Mediterranean twist, add kalamata olives, crumbled feta, and extra cucumber.
  • For a spicy version, stir in hot sauce or a diced jalapeño.
  • For a curry variation, swap smoked paprika for curry powder and add raisins.
  • Store in an airtight container in the refrigerator for up to 3 days. Do not freeze.

Nutrition

Serving: 1servingCalories: 310kcalCarbohydrates: 19gProtein: 21gFat: 17gSaturated Fat: 2.5gPolyunsaturated Fat: 4gMonounsaturated Fat: 8gCholesterol: 35mgSodium: 610mgPotassium: 290mgFiber: 5gSugar: 3gVitamin A: 8IUVitamin C: 15mgCalcium: 4mgIron: 10mg
Keyword chickpea tuna salad, no cook lunch, pantry staple recipe, protein salad
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