Mediterranean Tuna Salad

Mediterranean tuna salad

My ongoing and epic saga to to cut carbs and increase protein continues of late.  I have previously discussed why low carb diets are effective (Maybe A Calorie Isnt. Just a Calorie) and why getting enough protein is so difficult and important (Pro Protein).  Check out those posts to get the dish on those topics.  Speaking of a dish, I have decided to substitute salad with tuna and feta for my lunch.  This is a great option for many reasons.  One, it’s large volume.   Large volume means lots of slow munching.  This slows your eating and fills your stomach which all combines to make you feel more full.  Throw in the tuna which is pure protein and the feta which is a low calorie but high flavor addtion and you’re set for lunch.  It’s healthy and it will keep you going until dinner which is all you can ask for.

fetaServes 4:

Per serving:  287 calories, 30g protein, 15g fat, 2g sugar.

  • baby cos lettuce, leaves torn
  • 200g red grape tomatoes, halved
  • 1 small red onion, halved, thinly sliced
  • 1 Lebanese cucumber, cut into 2cm cubes
  • 1 green capsicum, cut into 2cm cubes
  • 2/3 cup drained marinated feta cheese
  • 2/3 cup pitted kalamata olives
  • 2 tablespoons chopped fresh oregano
  • 2 x 185g cans Sole Mare Tuna in Olive Oil, Chunk Style
  • 1/4 cup red wine vinegar

Place lettuce, tomatoes, onion, cucumber, capsicum, feta, olives and oregano in a large bowl.  Add tuna (undrained). Drizzle with vinegar. Season with pepper. Toss gently to combine.

5 thoughts on “Mediterranean Tuna Salad

Add yours

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

Create a free website or blog at

Up ↑

%d bloggers like this: