Tuna Chickpea Protein Bowl (Print Version)

Protein-packed bowl with tuna, chickpeas, crisp veggies, and 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 - Whisk olive oil, lemon juice, Dijon mustard, minced garlic, salt, and black pepper in a small bowl until emulsified.
03 - Pour dressing over the salad and toss gently to coat evenly.
04 - Scatter crumbled feta cheese and red pepper flakes on top if desired.
05 - Serve immediately or cover and refrigerate up to 2 days to enhance flavors.

# Additional Tips::

01 -
  • It comes together faster than ordering takeout, which means you can actually eat healthy on weeknights without stress.
  • The protein hits are so solid that you stay full until dinner, no afternoon slump required.
  • It tastes even better the next day as everything gets friendlier with the dressing, making it your best meal prep weapon.
02 -
  • Drain your canned chickpeas and tuna really thoroughly—excess liquid will turn your beautiful salad into a soggy disappointment within hours.
  • Make your dressing separately before tossing so you can actually taste and adjust the seasoning instead of being locked into whatever you threw together first.
  • Fresh lemon juice makes an actual difference here in a way bottled just never will; find the smallest lemon you can squeeze and you'll understand why.
03 -
  • If you find your salad tastes flat after sitting, it's not the ingredients—it's that the salt has settled. Toss again and taste before you assume you've failed.
  • Keep your olives and feta separate until serving if you want to control how much briny richness you're getting, because a little goes a long way once it starts releasing into the dressing.
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