This Healthy Tuna Garbanzo Bean Salad is a fresh and satisfying dish that brings together pantry staples like canned tuna and chickpeas with a creamy, zesty dressing. It’s perfect when I need something quick, filling, and full of protein without having to cook. The mix of textures—creamy, crunchy, and tender—makes every bite interesting and delicious.
Why I Love This Recipe
I love how easy and adaptable this recipe is. I can whip it up in under 15 minutes, and it keeps me full for hours thanks to the chickpeas and tuna. I often make it ahead of time and let the flavors meld in the fridge. It’s incredibly versatile—I serve it on arugula, in sandwiches, or with crackers depending on my mood. The dill and lemon give it a fresh lift, and it’s one of those meals that’s healthy but still feels indulgent.
Ingredients
(Here's a tip: Check out the full list of ingredients and measurements in the recipe card below.)
- mayonnaise or plain Greek yogurt
- extra-virgin olive oil
- fresh lemon juice
- Dijon mustard
- kosher salt and black pepper
- hot sauce (optional)
- canned chickpeas
- canned tuna packed in water
- finely chopped celery
- minced red onion
- finely chopped fresh dill
- chopped capers, green olives, or relish
- arugula, whole-grain bread, or crackers for serving
Directions
- In a small bowl, I whisk together mayonnaise or Greek yogurt, olive oil, lemon juice, Dijon mustard, salt, pepper, and hot sauce until it’s smooth.
- I drain and rinse the chickpeas, then pat them dry. If I have time, I peel a few for an even creamier texture. I mash some with a fork in a large bowl to help the salad stick together.
- I add the tuna, celery, red onion, dill, and capers (or olives) to the bowl. I pour in the dressing and mix until everything is evenly coated.
- I serve it on a bed of arugula, in a sandwich, or with crackers. It’s ready to eat right away or after chilling.
Servings and Timing
- Servings: 2
- Preparation time: 10-15 minutes
- Cooking time: none
- Total time: 10-15 minutes
Variations
- I use mashed avocado instead of mayo or yogurt for a dairy-free, creamy twist.
- I swap tuna for canned salmon or leftover roasted chicken.
- I switch chickpeas with white beans like cannellini for a smoother bite.
- I make it vegan by using crumbled tofu or tempeh instead of tuna and a plant-based mayo alternative.
Storage/Reheating
I store this salad in an airtight container in the fridge for up to 3 days. It doesn’t need reheating—just a quick stir before serving. If it looks a little dry after chilling, I add a drizzle of olive oil or squeeze of lemon to freshen it up.
FAQs
Can I make this salad ahead of time?
Yes, I often make it a day ahead. The flavors get even better after a few hours in the fridge.
What can I use instead of mayo?
I like to use plain Greek yogurt or mashed avocado. Both give a creamy texture with a healthier twist.
Is this salad good for meal prep?
Absolutely. I portion it into containers for easy grab-and-go lunches during the week.
Can I add other vegetables?
Definitely. Sometimes I add diced cucumber, bell peppers, or cherry tomatoes for extra crunch and color.
What if I don’t have dill?
I substitute with parsley, basil, or a pinch of dried dill. It’s still flavorful and fresh.
Conclusion
This Healthy Tuna Garbanzo Bean Salad is my go-to when I want something quick, wholesome, and satisfying. It’s endlessly customizable, stores well, and packs a punch in both flavor and nutrition. Whether I’m meal prepping for the week or throwing together a last-minute lunch, this salad always hits the spot.
Healthy Tuna Garbanzo Bean Salad
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Total Time: 15 minutes
- Yield: 2 servings
- Category: Salad
- Method: No-Cook
- Cuisine: American
- Diet: Low Fat
Description
A fresh, protein-rich salad combining canned tuna, chickpeas, and a creamy lemon-dill dressing. Perfect for a quick, satisfying, no-cook meal.
Ingredients
- 2 tbsp mayonnaise or plain Greek yogurt
- 1 tbsp extra-virgin olive oil
- 1 tbsp fresh lemon juice
- 1 tsp Dijon mustard
- Salt and black pepper to taste
- Dash of hot sauce (optional)
- 1 (15 oz) can chickpeas, drained and rinsed
- 1 (5 oz) can tuna packed in water, drained
- ¼ cup finely chopped celery
- 2 tbsp minced red onion
- 2 tbsp finely chopped fresh dill
- 2 tbsp chopped capers, green olives, or relish
- Arugula, whole-grain bread, or crackers for serving
Instructions
- In a small bowl, whisk together mayonnaise or Greek yogurt, olive oil, lemon juice, Dijon mustard, salt, pepper, and hot sauce (if using) until smooth.
- Drain and rinse chickpeas, then pat them dry. Optionally, peel some for a creamier texture. Lightly mash a portion in a large bowl.
- Add tuna, celery, red onion, dill, and capers (or olives) to the bowl. Pour in the dressing and mix until evenly coated.
- Serve immediately over arugula, in a sandwich, or with crackers. Alternatively, chill in the fridge before serving.
Notes
- Can be made ahead and refrigerated for up to 3 days.
- Try mashed avocado for a dairy-free creamy option.
- Swap tuna with salmon or chicken as desired.
- Use white beans for a different texture.
Nutrition
- Serving Size: 1 serving
- Calories: 320
- Sugar: 3g
- Sodium: 550mg
- Fat: 18g
- Saturated Fat: 3g
- Unsaturated Fat: 13g
- Trans Fat: 0g
- Carbohydrates: 22g
- Fiber: 6g
- Protein: 22g
- Cholesterol: 25mg
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