Tuna Chickpea Protein Bowl (Printable)

A protein-packed mix of tuna, chickpeas, crisp veggies, with a zesty lemon dressing.

# What You Need:

→ Protein & Legumes

01 - 1 can (15 oz) chickpeas, drained and rinsed
02 - 2 cans (5 oz each) 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 tablespoons extra virgin olive oil
09 - 2 tablespoons fresh lemon juice
10 - 1 teaspoon Dijon mustard
11 - 1 garlic clove, minced
12 - 1/2 teaspoon salt
13 - 1/4 teaspoon black pepper

→ Optional Toppings

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

# How-To Steps:

01 - In a large salad bowl, blend 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 fully emulsified.
03 - Drizzle the dressing over the salad mixture and gently toss to ensure even coating of all components.
04 - Sprinkle crumbled feta cheese and red pepper flakes atop the salad if desired.
05 - Serve immediately or cover and refrigerate for up to 2 days to enhance flavors.

# Expert Advice:

01 -
  • It comes together in 15 minutes flat, no cooking required, and tastes better the next day.
  • At 25 grams of protein per serving, it keeps you full through a busy afternoon or makes a proper meal without fussing.
  • You probably have most of this in your kitchen right now, and the rest costs almost nothing.
02 -
  • The salad tastes better the next day as the flavors meld, but the vegetables get softer—so if crunch matters to you, don't make it more than 24 hours ahead.
  • Don't skip rinsing the canned chickpeas; that starchy liquid is why canned beans can taste tinny and heavy.
03 -
  • Pat your vegetables dry before combining them; excess water makes the dressing dilute and the salad watery by the next day.
  • Make the dressing in a jar with a tight lid and you can shake it before each meal if the salad sits in the fridge—it keeps everything from separating and tastes fresher.
Go Back