What ingredients are in Italian tuna salad?

This version typically includes: Tuna (preferably in olive oil) White beans (like cannellini) Cherry tomatoes Red onion or shallots Fresh herbs (parsley or basil) Lemon juice + olive oil dressing It’s a lighter, fresher take on tuna salad — no mayo in sight.

Can I use tuna packed in olive oil?

Absolutely — it’s actually preferred for both flavor and texture. Olive oil–packed tuna is softer and richer, which pairs perfectly with this Mediterranean tuna salad recipe .

Is Italian tuna salad healthy?

es! It’s high in: Protein Omega-3 fatty acids Fiber (from beans and vegetables) Healthy fats (from olive oil) It’s also naturally gluten-free , low-carb , and dairy-free , making it a clean, nutritious choice.

How long does tuna salad last in the fridge?

Up to 3–4 days in an airtight container. Just stir before serving to refresh the texture. Not freezer-friendly due to how tuna and veggies react to freezing.

What is in Italian tuna salad?

Traditional Italian tuna salad skips the mayo and leans on bold Mediterranean ingredients like tuna in olive oil , cherry tomatoes , red onion , parsley , white beans , capers , olives , and a zesty olive oil-lemon dressing . It’s a refreshing, protein-rich dish that balances texture and flavor without being heavy.

What is the Italian sauce for tuna?

The classic Italian tuna dressing is a simple, flavorful blend of extra virgin olive oil , lemon juice , Dijon mustard , and sometimes red wine vinegar . In some regional versions, ingredients like anchovies , garlic , or capers are added for a salty punch. Unlike American-style tuna salads, it’s completely mayo-free and much lighter.

How do you make an Italian tuna sandwich?

Easy! To turn this into a satisfying Italian tuna sandwich , just layer the salad onto crusty ciabatta , focaccia , or a toasted baguette. Add arugula , sliced tomato , and optionally provolone or mozzarella for creaminess. It’s portable, balanced, and tastes even better after the flavors meld for a few minutes.

How does Matthew McConaughey make his tuna salad?

Fun fact! The actor once shared his unique take on tuna salad: a bold mix featuring avocado , pickles , jalapeños , and mustard — definitely not your traditional Italian tuna recipe , but a flavorful American twist that adds spice and creaminess without mayo.

Is Italian tuna salad healthy?

Absolutely. This healthy tuna salad fits easily into low-carb, Mediterranean, gluten-free, and even dairy-free diets. It’s loaded with lean protein, heart-healthy fats, fiber, and antioxidants — all without processed ingredients or heavy dressings. Swap ingredients to suit your goals and dietary needs.

Can I make this salad in advance?

Yes — and it actually tastes better the next day! Store your Mediterranean tuna salad in an airtight container for up to 3–4 days in the fridge. The dressing continues to marinate the tuna and veggies, deepening the flavor over time. Just give it a quick toss before serving.

Italian Tuna Salad: 7 Flavor‑Packed Secrets Behind the Best Recipe

Description

This Italian Tuna Salad is packed with protein, olive oil, white beans, and fresh herbs. A healthy, mayo-free Mediterranean dish perfect for lunch or meal prep.

Ingredients

Scale

2 (5 oz) cans tuna packed in olive oil, drained
1 cup cherry tomatoes, halved
1/3 cup red onion, thinly sliced
1/2 cup black olives, sliced
1/4 cup fresh parsley, chopped
1 tablespoon capers
1/4 cup celery, diced
1 tablespoon red wine vinegar
2 tablespoons extra virgin olive oil
Salt and cracked black pepper to taste

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Instructions

In a large bowl, flake the tuna gently with a fork.
Add in tomatoes, onions, olives, celery, parsley, and capers.
In a small bowl, whisk together red wine vinegar and olive oil.
Drizzle the dressing over the tuna mixture.
Toss gently to combine without mashing ingredients.
Season with salt add pepper to taste.
Chill for 15–30 minutes before serving.

Prep Time: 10 minutes
Cook Time: 0 minutes
Category: Lunch
Method: No-cook / Cold prep
Cuisine: Italian / Mediterranean