This is the kind of lunch I make when I want something quick but still satisfying. I usually have canned chickpeas and tuna in the pantry, and this salad comes together with just a bit of chopping and stirring. The chickpeas add a nice hearty bite, while the tuna brings protein that keeps me full through the afternoon. The lemon and herbs brighten everything, so the flavor feels fresh rather than heavy.
Some days I eat this straight from the bowl while standing at the kitchen counter. Other days, I spoon it over crisp lettuce or tuck it into a pita. It adapts to what you have on hand, which makes it a very practical recipe to keep around.
Why This Salad Works Well
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Comes together fast with pantry staples
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Packs protein and fiber for a filling lunch
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Holds up well in the fridge for a couple of days
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Easy to customize with whatever crunchy vegetables you already have
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Works as a meal, snack, or sandwich filling
Ingredients You’ll Need
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Chickpeas, drained and rinsed
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Canned tuna (packed in water or oil, either works)
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Mayonnaise or Greek yogurt
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Dijon mustard
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Fresh dill, parsley, or chives
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Red onion or another crunchy vegetable
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Lemon (zest and juice)
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Salt and black pepper
Extra mix-in ideas I enjoy: chopped celery, diced red bell pepper, capers, cherry tomatoes, or a spoonful of olives.
Step-by-Step Instructions
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Make the Dressing:
In a small bowl, stir together mayonnaise (or yogurt), a touch of oil if you like, Dijon mustard, lemon juice, lemon zest, salt, and pepper. -
Combine the Salad:
Add chickpeas, tuna, chopped onion, herbs, and any optional vegetables to a mixing bowl. Break the tuna up gently with a fork. -
Toss:
Pour the dressing over everything and fold together so it coats evenly. Taste and adjust the salt or lemon if needed.
You can serve it right away, though letting it rest in the fridge for 10 minutes sometimes makes the flavors even better.
Ways to Serve
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Right out of the bowl
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On top of greens like spinach or romaine
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Stuffed inside a pita or wrap
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With crackers or toasted bread
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Alongside sliced avocado and cherry tomatoes
It’s flexible. I often pack it in a container to take with me when I know I’ll be away at lunchtime.
Make-Ahead and Storage
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You can prep the chopped vegetables and dressing ahead of time.
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Store the salad in an airtight container in the fridge for 2–3 days.
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If using avocado, add it just before serving so it stays bright.
FAQs
Can I use canned salmon instead of tuna?
Yes, canned salmon works nicely and gives a slightly richer flavor.
What if I’m not a fan of mayo?
Greek yogurt, mashed avocado, hummus, or a small scoop of pesto all work as creamy bases.
Do I need to peel the chickpeas?
No. Some people like to remove the loose skins for a smoother texture, but I usually leave them as they are.
Can I make this spicy?
A pinch of red pepper flakes or a bit of your favorite hot sauce gives it a gentle kick.
10 Minute Chickpea Tuna Salad
A quick, protein-rich salad that’s fresh, flavorful, and perfect for a fast lunch or snack.
Ingredients
- 2 tablespoons mayonnaise or plain Greek yogurt
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon fresh lemon juice
- 1 teaspoon Dijon mustard
- 1/4 teaspoon kosher salt
- 1/4 teaspoon black pepper
- a few dashes hot sauce, optional
- 1 (15 oz) can chickpeas, drained and rinsed
- 1 (5 oz) can tuna in water, drained
- 3 tablespoons finely chopped celery
- 2 tablespoons minced red onion
- 2 tablespoons finely chopped fresh dill
- 1 tablespoon chopped capers, green olives, or relish
Instructions
- Stir together the mayonnaise (or yogurt), olive oil, lemon juice, Dijon, salt, pepper, and hot sauce in a small bowl until smooth.
- Pat the chickpeas dry. If you like a slightly creamier texture, lightly mash a portion of them in the bowl.
- Add the tuna, celery, red onion, dill, and capers (or olives) to the chickpeas. Pour the dressing over the top and mix until everything is evenly coated.
- Serve over greens, tuck into a sandwich or wrap, or enjoy with crackers.
Notes
- Keep refrigerated in an airtight container up to 3 days. If making ahead, mix the tuna in just before serving for best texture.
Nutrition Information
Yield
3Serving Size
1Amount Per Serving Calories 82Total Fat 2gSaturated Fat 0gUnsaturated Fat 2gCholesterol 0mgSodium 336mgCarbohydrates 13gFiber 4gSugar 5gProtein 4g
Easy Shrimp Recipes.com, occasionally offers nutritional information for recipes contained on this site. This information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although allchickenrecipes.com attempts to provide accurate nutritional information, these figures are only estimates.
Final Thought
This salad is simple, filling, and steady—a reliable recipe to keep in your rotation. It’s a small reminder that a good meal doesn’t have to take much time, just a few fresh touches and ingredients that play well together. Once you make it once, you’ll probably find yourself mixing it together often.
