Name: Healthy Tuna Chickpea Salad Recipe
Prep time: 15 min
Total time: 15 min
Cuisine: American
Ingredients: 1/4 tsp black pepper (freshly ground preferred for more flavor); 2 tbsp mayonnaise (Hellmann’s preferred); A few dashes hot sauce (optional, to taste); 2 tbsp olive oil; 1 tsp dijon mustard; 1 tbsp fresh lemon juice; 1/4 tsp kosher salt; 1 tbsp capers (drained); 1 can tuna (packed in water, drained well); 2 tbsp fresh dill (finely chopped for best flavor and aroma); 1 can chickpeas (rinsed and drained); 2 tbsp minced red onion (adds a sharp, fresh bite); 3 tbsp celery (finely chopped for a nice crunch)

Jump to Recipe·5 from 12 reviews

If you’re on the hunt for a quick, satisfying lunch that’s both nourishing and bursting with flavor, you’re going to love this Healthy Tuna Chickpea Salad Recipe. It’s one of those dishes I turn to when I want something super straightforward but never boring—a perfect balance of creamy, tangy, and a little crunchy. Plus, it’s packed with protein and fiber, making it the kind of meal that keeps you full without weighing you down. Keep reading because I’m about to share how this salad became one of my kitchen staples and exactly how you can make it yours!

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Why This Recipe Works

Simple, Wholesome Ingredients: You can find everything at the grocery store easily, and they come together to make a balanced, nutritious meal.
Flavorful But Not Overwhelming: The dressing brings brightness without overpowering the tuna or chickpeas—perfect for those who want taste without fuss.
Versatile and Easy to Customize: You can eat it solo, in wraps, or atop greens, and tweak the ingredients to suit your mood.
Quick To Prep: Ready in under 20 minutes, which makes it a go-to on hectic days or for meal prep.

Healthy Tuna Chickpea Salad, healthy tuna chickpea salad, quick healthy lunch, protein packed salad, easy nutritious salad - The image shows a close-up of a salad with several layers and colors. The main elements are round chickpeas that are beige and smooth, mixed with small cubes of light green celery and purplish red onion. There are round, green capers scattered throughout. Fresh green dill sprigs are placed on top, adding a feathery texture. The salad is coated with a creamy, white dressing that has small black seeds mixed in. The entire dish sits against a white marbled surface in soft light. photo taken with an iphone --ar 2:3 --v 7

Ingredients & Why They Work

This healthy tuna chickpea salad recipe blends textures and flavors that complement each other beautifully. Each ingredient plays a special role, whether it’s adding crunch, tang, or boosting nutrition, making every bite a little celebration of simple but satisfying ingredients.

Healthy Tuna Chickpea Salad, healthy tuna chickpea salad, quick healthy lunch, protein packed salad, easy nutritious salad - Flat lay of a small pile of shiny light beige chickpeas, a simple white ceramic bowl with creamy mayonnaise, a small white bowl of golden olive oil, a small white bowl with bright yellow fresh lemon juice, a small white bowl holding smooth dijon mustard, a few fresh green dill sprigs, a small heap of finely chopped pale green celery, a small amount of finely minced bright purple-red onion, a small mound of briny green capers, a small flaky pile of light pink tuna, a small white bowl with ground black pepper, and a whole clean white egg with uncracked shell, all arranged in perfect symmetry on a clean white ceramic plate and bowls, placed on a clean white marble surface, soft natural light, photo taken with an iPhone, professional food photography style, fresh ingredients, white ceramic bowls, no bottles, no duplicates, no utensils, no packaging --ar 2:3 --v 7 --p m7354615311229779997

Tuna: I always go for tuna packed in water for a lean protein base that absorbs the dressing wonderfully without extra oil.
Chickpeas: These add a creamy texture and fiber that make the salad hearty and filling.
Mayonnaise: Hellmann’s is my favorite here—it gives the dressing creaminess and a rich mouthfeel without being too heavy.
Olive Oil: Adds a fruity depth and smoothness that ties the dressing together.
Lemon Juice: Fresh is a must! It brightens the whole dish and balances the richness of tuna and mayo.
Dijon Mustard: A sneaky flavor booster that adds a subtle tang and complexity.
Red Onion: Adds that sharp, fresh bite that contrasts nicely with creamy elements.
Celery: For crunch! It keeps the salad lively with its crisp texture.
Fresh Dill: This herb brings a lovely aromatic note that lifts the whole salad to the next level.
Capers: Optional, but highly recommended if you love a salty, briny pop.
Black Pepper & Kosher Salt: Season to make the flavors sing just right—freshly ground pepper makes all the difference.
Hot Sauce: Totally optional, but a few dashes bring a nice kick if you like a little heat.

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Note: You’ll find the complete list of ingredients, along with their exact measurements, in the printable recipe card at the bottom of this post.

Tweak to Your Taste

This salad is like a blank canvas that you can easily adapt. Personally, I love tossing in whatever fresh herbs I have on hand or swapping celery for crunchy cucumber in warmer months. It’s all about making it your own.

Add Avocado: When I want more creaminess and healthy fat, diced avocado quickly transforms this salad into something extra indulgent yet nutritious.
Use Greek Yogurt Instead of Mayo: If you want it lighter, I sometimes swap mayo for plain Greek yogurt—it’s tangy and healthier but still creamy.
Make it Spicy: A pinch of cayenne or a few extra dashes of hot sauce can give the salad a fiery edge that I’ve come to really like.

Step-by-Step: How I Make Healthy Tuna Chickpea Salad Recipe

Step 1: Whisk Together the Zesty Dressing

Start by grabbing a small bowl and whisking together mayonnaise, olive oil, fresh lemon juice, Dijon mustard, kosher salt, black pepper, and a few dashes of your favorite hot sauce if you like a little heat. I find that whisking it smooth before adding it makes sure every bite gets evenly coated, and the flavors really start to meld together beautifully. Don’t rush here — whisk well so the dressing is creamy and emulsified.

Step 2: Prep the Chickpeas for a Perfect Base

Drain and rinse a can of chickpeas, then pat them dry. If you’re feeling fancy, peel off a few of the loose skins—that step makes the texture creamier and less grainy, but it’s optional if you’re short on time. I usually mash about a third of the chickpeas gently with a fork to help the salad hold together better without losing all the beans’ lovely bite.

Step 3: Combine the Fresh Crunch and Flavor

Into your bowl with chickpeas, toss in drained tuna, finely minced red onion, chopped celery, drained capers, and lots of chopped fresh dill. Pour the dressing over everything and gently mix until every ingredient is coated with that bright, creamy dressing. Be gentle here—especially so the tuna doesn’t break down too much. That balance between chunks and creaminess is what makes this salad so delightful.

Step 4: Serve It Your Way and Enjoy

Now comes the fun part—serving! I love scooping this salad onto crisp romaine leaves for a light lunch or stuffing it into whole-wheat wraps if I’m on the go. It’s equally delicious atop a bed of peppery arugula or paired with your favorite crackers for a nice snack. Pro tip: Let it chill in the fridge for 15 minutes before serving to let the flavors marry even better.

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Pro Tips for Making Healthy Tuna Chickpea Salad Recipe

Use Fresh Herbs: Always go for fresh dill if you can—its aroma really lifts the whole salad!
Don’t Skip Mashing Chickpeas: Mashing some chickpeas helps the salad bind nicely, especially if you’re using it in wraps or sandwiches.
Drain Tuna Thoroughly: Extra water from the canned tuna can make your salad watery—pat it well with paper towels.
Adjust Dressing to Preference: Start with less dressing and add more gradually to avoid overdressing the salad.

How to Serve Healthy Tuna Chickpea Salad Recipe

Garnishes

I like to sprinkle a few extra fresh dill sprigs and a little cracked black pepper on top just before serving—it makes the salad look inviting and adds a fresh pop of flavor. Sometimes I add a lemon wedge on the side for an extra squeeze of brightness.

Side Dishes

Pair this salad with simple sides like pita chips, a small mixed greens salad with vinaigrette, or some roasted sweet potato wedges. I also enjoy it alongside crisp cucumber slices or cherry tomatoes for added freshness.

Creative Ways to Present

For special occasions, I like serving this salad in mini avocado halves or cucumber boats as elegant, bite-sized appetizers. You could also layer it in a mason jar with lettuce and wrap or bread on top for a grab-and-go meal that looks great when presented.

Make Ahead and Storage

Storing Leftovers

I usually store leftover salad in an airtight container in the fridge. It keeps well for up to 2 days, but I recommend eating it sooner rather than later to enjoy the best texture. Stir it gently before serving again to redistribute dressing.

Freezing

This salad isn’t the best candidate for freezing because the mayo-based dressing and celery can lose texture. I’d suggest making fresh batches for the best flavor and consistency.

Reheating

Since it’s a cold salad, I don’t recommend reheating. Instead, just let leftovers come to room temperature for about 10 minutes or enjoy straight from the fridge—both work well depending on your preference.

FAQs

Can I use canned tuna in oil instead of water-packed tuna?

Absolutely! Using tuna packed in oil will give a richer flavor and a little more fat content. Just be sure to drain it well so your salad doesn’t get too oily. You might want to reduce or skip the additional olive oil in the dressing to compensate.
Is this Healthy Tuna Chickpea Salad Recipe suitable for meal prepping?

Yes, it’s great for meal prep! Just store it in airtight containers and keep the dressing on the lighter side initially, adding more before eating so the salad stays fresh and doesn’t get soggy. Consume within 2 days for optimal freshness.
Can I replace mayonnaise with a healthier alternative?

Certainly! Greek yogurt is a fantastic substitute that keeps the salad creamy while cutting calories and adding extra protein. You might want to adjust the lemon juice and mustard slightly to balance the tang.

Final Thoughts

This Healthy Tuna Chickpea Salad Recipe has become a reliable favorite for me — it’s effortless to whip up, wonderfully flexible, and always hits that spot when I want something nourishing yet flavorful. I think you’ll enjoy how it feels light but filling and how easy it is to make adjustments so it suits your tastes perfectly. Give it a try soon; it’s like a little healthy hug in a bowl, and trust me, once you make it, you’ll keep coming back for more.

Healthy Tuna Chickpea Salad Recipe