Tuna Chickpea Protein Bowl (Print Version)

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

# 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

# How to Make It:

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

# Additional Tips::

01 -
  • It actually fills you up without the heavy feeling that comes from heavier proteins.
  • No cooking required means you can make it straight from pantry staples, even at midnight.
  • The flavors get better if you let it sit, so meal prep becomes a genuine advantage instead of a compromise.
02 -
  • Rinse your canned chickpeas and tuna thoroughly because the liquid they're packed in will water down your dressing and make the salad taste thin.
  • Don't dress this more than an hour before you eat it unless you're refrigerating it, because the vegetables will release water and dilute the dressing flavor.
03 -
  • If you have time, let the minced garlic sit in the olive oil for a few minutes before mixing in the other dressing ingredients so the flavor infuses more deeply.
  • A tiny squeeze of honey or touch of maple syrup in the dressing rounds out the acidity and makes the lemon taste rounder and more complex.
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