Tuna Chickpea Protein Bowl (Printable Page)

A protein-rich salad combining tuna, chickpeas, fresh vegetables, and a zesty lemon dressing.

# What You 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 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

# Steps:

01 - In a large salad bowl, mix chickpeas, tuna, cherry tomatoes, cucumber, red onion, parsley, and olives if using.
02 - Whisk olive oil, lemon juice, Dijon mustard, minced garlic, salt, and black pepper in a small bowl until well combined.
03 - Pour the dressing over the salad and toss gently to ensure all components are evenly coated.
04 - Sprinkle crumbled feta cheese and red pepper flakes on top, if desired.
05 - Serve immediately or refrigerate covered for up to 2 days to allow flavors to meld.

# Expert Advice:

01 -
  • It actually tastes like something you'd order at a restaurant, not a diet food you're forcing yourself to eat.
  • Prep is faster than scrolling through your phone, and it holds up beautifully in the fridge for days of easy lunches.
  • The protein hits different—25 grams per bowl without feeling heavy or bland.
02 -
  • Drain your canned ingredients obsessively—excess liquid is the enemy of a salad that actually holds together and doesn't taste watered down.
  • Dress it just before eating if you're serving immediately, but if you're meal prepping, the flavors actually deepen overnight in the fridge.
03 -
  • Pat your canned tuna dry with a paper towel after draining—this removes even more liquid and gives you better texture and cleaner flavor.
  • Add the red onion a few minutes before serving if you're prepping ahead; it stays crisper this way and doesn't bleed into the dressing.
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