Mediterranean Tuna and Quinoa Salad
This Mediterranean-inspired tuna and quinoa salad is a powerhouse of nutrition, specifically designed for those who need a high-protein, balanced meal without spending hours in the kitchen. By pairing fiber-rich quinoa with lean, water-packed canned tuna, this dish delivers a massive 89g of protein per serving, making it an ideal post-workout recovery meal or a robust lunch for active individuals. The texture is a satisfying contrast between the fluffy, slightly nutty quinoa and the crisp, fresh greens, all tied together by a simple, high-quality extra virgin olive oil dressing. It is straightforward, requires minimal equipment, and holds up well for meal prep, ensuring you have a nutrient-dense option ready when hunger strikes.
Nutrition (per serving)
Calories
771
Protein
89 g
Carbs
56 g
Fat
19 g
Ingredients
- 100 g (about 1/2 cup) Quinoa (dry)
- 300 g (about 2 large cans) Canned tuna in water (drained weight)
- 60 g (about 2 cups packed) Mixed salad greens
- 20 ml (about 1.5 tablespoons) Extra virgin olive oil
- 2 g (1/4 teaspoon) Sea salt
- 1 g (1/4 teaspoon) Black pepper
- 240 ml (1 cup) Water (for cooking quinoa)
Instructions
- Rinse the quinoa thoroughly under cold running water using a fine-mesh strainer to remove the natural saponin coating, which can taste bitter.
- Place the rinsed quinoa and 240ml of water into a small saucepan. Bring to a boil over medium-high heat.
- Once boiling, reduce the heat to low, cover with a tight-fitting lid, and simmer for 12-15 minutes until the water is absorbed and the quinoa is tender and translucent.
- Remove the saucepan from the heat and let it sit, covered, for 5 minutes to steam. Fluff with a fork and allow it to cool to room temperature.
- Drain the canned tuna thoroughly to ensure the salad does not become watery. Use a fork to break the tuna into large, bite-sized flakes in a mixing bowl.
- Add the cooled quinoa to the bowl with the tuna.
- Drizzle with the extra virgin olive oil and season with sea salt and black pepper. Toss gently to combine.
- Fold in the mixed salad greens just before serving to prevent them from wilting prematurely.
Pro tips
- To save money, use generic store-brand canned tuna in water, which is nutritionally identical to name-brand options.
- For an even higher protein boost, stir in 30g of hemp seeds or a handful of chickpeas.
- Avoid adding the dressing and greens too far in advance; if meal prepping, store the greens separately and combine just before eating to keep them crisp.
- The most common mistake is failing to rinse the quinoa, which results in a soapy, bitter flavor; always rinse until the water runs clear.
Storage & reheating
Store the tuna and quinoa mixture in an airtight container in the refrigerator for up to 3 days. Keep the fresh greens in a separate container and combine at the time of consumption. Do not freeze, as the texture of the greens and quinoa will degrade significantly.
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Frequently asked questions
Can I use canned tuna in oil instead?
Yes, you can, but adjust the added olive oil downward to compensate for the extra fat in the tuna to keep the macronutrient profile consistent.
Is this salad suitable for meal prep?
It is excellent for meal prep. Keep the quinoa and tuna base in the fridge and add your fresh greens daily to ensure the salad remains crunchy.
What can I substitute if I don't have quinoa?
You can substitute with cooked brown rice or farro, though the protein content per gram will be slightly lower than quinoa.
