Tuna Chickpea Protein Bowl (Printable)

A protein-packed bowl with tuna, chickpeas, fresh veggies, and a bright lemon dressing perfect for any meal.

# What You'll Need:

→ Protein & Legumes

01 - 1 (15 oz) can chickpeas, drained and rinsed
02 - 2 (5 oz each) cans tuna in water, drained

→ Vegetables

03 - 1 cup cherry tomatoes, halved
04 - 1 small cucumber, diced
05 - 1/4 red onion, finely chopped
06 - 1/4 cup fresh parsley, chopped
07 - 1/4 cup pitted kalamata olives, sliced (optional)

→ Dressing

08 - 3 tbsp extra virgin olive oil
09 - 2 tbsp fresh lemon juice
10 - 1 tsp Dijon mustard
11 - 1 garlic clove, minced
12 - 1/2 tsp salt
13 - 1/4 tsp black pepper

→ Optional Toppings

14 - 1/4 cup crumbled feta cheese
15 - Pinch of red pepper flakes

# Method:

01 - In a large bowl, mix chickpeas, tuna, cherry tomatoes, cucumber, red onion, parsley, and kalamata olives.
02 - In a small bowl, whisk olive oil, lemon juice, Dijon mustard, minced garlic, salt, and black pepper until well emulsified.
03 - Pour the dressing over the salad mixture and toss gently to evenly coat all ingredients.
04 - Sprinkle crumbled feta cheese and red pepper flakes on top, if desired.
05 - Serve immediately or refrigerate, covered, up to 2 days to enhance flavors.

# Expert Pointers:

01 -
  • You probably have everything you need in your pantry right now
  • It actually keeps well in the fridge and tastes even better the next day
  • Twenty five grams of protein per serving without any cooking required
02 -
  • Drain the tuna really well or your salad will end up watery
  • Letting it sit for even 20 minutes before eating makes a huge difference
  • The red onion can be intense - if you are sensitive, soak the chopped onion in cold water for 10 minutes first
03 -
  • Use a fork to flake the tuna into smaller pieces for better distribution
  • Taste the salad before adding salt because the olives and feta are already salty
  • If making ahead, add the fresh herbs right before serving so they stay vibrant
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