Tuna and Tomato Salad

Let’s talk about a recipe that’s fresh, simple, and totally underrated: Tuna and Tomato Salad. This is one of those dishes that proves you don’t need a long ingredient list or complicated techniques to create something absolutely delicious. With juicy tomatoes, flaky tuna, crisp red onions, and a bright lemony dressing, this salad is light, flavorful, and incredibly satisfying.

It’s the kind of thing I whip up when I don’t want to cook but still want to eat something fresh and nourishing. Perfect for a hot summer day, a light lunch, or even a simple dinner with a slice of crusty bread on the side. It’s budget-friendly, comes together in under 15 minutes, and honestly, it just tastes good. No frills, just real flavor.

I started making this salad in college, when canned tuna was always in my pantry and tomatoes were cheap and always ripe in the summer. Over the years, I’ve refined it just a little—added herbs, a bit of zing with lemon or vinegar—but it’s still the same simple combo at heart. It’s stayed in my regular rotation ever since, and I think it’ll become one of your favorites, too.

Why You’ll Love This Recipe

• No cooking required – Just chop, mix, and eat.
• Ready in under 15 minutes – Great for busy days or when you’re too hot to cook.
• Healthy and light – Packed with protein, veggies, and good fats.
• Super budget-friendly – Uses pantry staples and fresh produce.
• Customizable – Add beans, cucumbers, or swap in different herbs.
• Perfect for meal prep – Stays fresh and flavorful in the fridge.
• Naturally gluten-free and dairy-free – Easy to make low-carb or Whole30-friendly, too.

Ingredients You’ll Need

Here’s what goes into this simple and delicious salad:

• 1 can (5–6 oz) high-quality tuna, drained
  (Packed in olive oil is best for flavor, but water-packed works too.)
• 2–3 ripe tomatoes, chopped
  (Go for juicy, flavorful ones—cherry, Roma, heirloom, anything fresh.)
• 1/4 red onion, thinly sliced
  (Adds a nice bite and color. Soak in water if you want to tone down the sharpness.)
• 2 tablespoons extra virgin olive oil
  (A good one makes a difference here.)
• 1 tablespoon fresh lemon juice (or red wine vinegar)
  (Brightens everything up and balances the tuna.)
• Salt and pepper, to taste
  (Season generously—especially the tomatoes.)
• Fresh parsley or basil, chopped (optional but recommended)
  (Adds freshness and color.)

Optional add-ins:

• 1/2 avocado, diced for creaminess
• 1/2 cup canned cannellini beans for extra protein and fiber
• Capers or olives for a briny kick
• Cucumber slices for added crunch
• Hard-boiled egg for a more filling meal

(Note: A complete list of ingredients with exact measurements is included in the instructions section below.)

How to Make It (Step-by-Step Instructions)

Step 1: Prep the ingredients

Chop your tomatoes into bite-sized chunks. If you’re using cherry tomatoes, just slice them in half. Thinly slice the red onion (or dice it if you prefer smaller bites). Drain the tuna and gently flake it with a fork.

Step 2: Mix the base

In a large mixing bowl, combine the chopped tomatoes, red onion, and tuna. Be gentle with the tuna so it stays flaky and doesn’t turn mushy.

Step 3: Dress it up

Drizzle with olive oil and lemon juice (or vinegar), then season generously with salt and pepper. Toss everything together gently to coat.

Tip: Taste and adjust. Tomatoes love salt, so don’t be shy with seasoning. If it tastes a little flat, a pinch more salt or another squeeze of lemon usually does the trick.

Step 4: Add herbs and extras

Stir in fresh chopped parsley or basil if you’ve got it. Add any optional ingredients like avocado, beans, or cucumbers now. Mix gently and serve.

Step 5: Serve and enjoy

Spoon into bowls and enjoy as-is, or serve with crusty bread, over greens, or with pita chips. This salad is great chilled or at room temperature.

Helpful Tips

Use the best tuna you can find
This is a simple dish, so the quality of your ingredients really shines. A can of high-quality tuna packed in olive oil takes this salad to the next level. Brands like Ortiz, Genova, or Tonnino are great.

Let it sit for a few minutes
If you have time, let the salad sit for 10–15 minutes before serving. The flavors meld and the tomatoes release their juices, making everything even tastier.

Mellow the onions
If you find raw red onions too sharp, soak them in cold water for 5–10 minutes after slicing. It takes the edge off and makes them a little sweeter.

Turn it into a full meal

• Serve over a bed of arugula, spinach, or mixed greens.
• Scoop onto toast or into lettuce cups for a low-carb option.
• Add a boiled egg or white beans for extra staying power.

Make it Mediterranean
Add chopped cucumbers, Kalamata olives, and feta cheese. Toss in some oregano and you’ve got a whole different (but equally delicious) vibe.

Meal prep it
This salad keeps well in the fridge for 2–3 days. Just hold off on adding avocado or delicate herbs until serving so they stay fresh. Perfect for packed lunches.

Frequently Asked Questions (FAQs)

Can I make this ahead of time?
Yes! It actually tastes better after sitting for a bit. Just store it in an airtight container in the fridge for up to 3 days. Add fresh herbs or avocado just before serving.

What type of tuna should I use?
Solid white albacore or chunk light tuna both work. Tuna in olive oil has a richer flavor and texture, but water-packed is lighter and still delicious.

Can I use cherry tomatoes?
Absolutely. They’re great in this salad because they’re sweet and juicy. Just slice them in half.

Is this salad healthy?
Definitely. It’s packed with protein, healthy fats, and fresh veggies. Plus, it’s naturally gluten-free and can be low-carb depending on how you serve it.

How can I make it more filling?
Add a hard-boiled egg, canned beans, or serve it with bread or over rice/quinoa for a more substantial meal.

Tuna and Tomato Salad is one of those beautifully simple dishes that really delivers. I make it all the time—especially in the warmer months when I want something fresh, fast, and light but still filling. It’s the perfect balance of protein, produce, and flavor with minimal effort.

Give it a try next time you need a quick lunch, a picnic-friendly side, or just don’t feel like turning on the stove. And if you discover your own favorite add-ins, let me know! I’m always looking for new ways to keep a good thing interesting.