Chickpea Tuna Salad

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Chickpea Tuna Salad with capers is perfect for lunch! Quick and easy for meal prep! Healthy and filling, this mayo-less Tuna Salad is loaded with protein and Omega 3s and tastes even better the next day.

Chickpea Tuna Salad with capers is perfect for lunch! Quick and easy for meal prep! Healthy and filling, this mayo-less Tuna Salad is loaded with protein and Omega 3s and tastes even better the next day.
Chickpea Tuna Salad

I’ve had this salad on my mind and realized I had all the ingredients on hand to whip this up, and I loved it! This would make a great meal prep lunch, you can double the recipe, the flavors only get better then next day. Lettuce is totally optional, there’s no oil, no mayo, instead I drizzled some of the brine from the capers (the liquid) along with red wine vinegar and loved how it turned out.

More tuna recipes you might enjoy are Tuna Salad WrapsSesame Crusted Tuna Steak on Arugula and Canned Tuna Ceviche.

When buying canned tuna, I prefer pole caught, wild albacore. American Tuna (affil link) is a brand I like, caught in the USA, certified sustainable, turtle safe, dolphin safe, low mercury, bpa free, etc. It costs a little more than other brands but for me, it’s worth it.

Chickpea Tuna Salad with capers is perfect for lunch! Quick and easy for meal prep! Healthy and filling, this mayo-less Tuna Salad is loaded with protein and Omega 3s and tastes even better the next day.

Chickpea Tuna Salad with capers is perfect for lunch! Quick and easy for meal prep! Healthy and filling, this mayo-less Tuna Salad is loaded with protein and Omega 3s and tastes even better the next day. Chickpea Tuna Salad with capers is perfect for lunch! Quick and easy for meal prep! Healthy and filling, this mayo-less Tuna Salad is loaded with protein and Omega 3s and tastes even better the next day.

More Tuna Salad Recipes:

Chickpea Tuna Salad with capers is perfect for lunch! Quick and easy for meal prep! Healthy and filling, this mayo-less Tuna Salad is loaded with protein and tastes even better the next day.
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4.79 from 114 votes
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Chickpea Tuna Salad

273 Cals 27 Protein 36 Carbs 2.5 Fats
Prep Time: 5 mins
Total Time: 5 mins
Yield: 2 servings
COURSE: Lunch, Salad
CUISINE: American
Chickpea Tuna Salad with capers is perfect for lunch! Quick and easy for meal prep! Healthy and filling, this mayo-less Tuna Salad is loaded with protein and Omega 3s and tastes even better the next day.

Ingredients

  • 15 ounce can chickpeas, rinsed and drained
  • 6 ounce can wild albacore tuna, drained (I like American Tuna)
  • 1 to 2 tablespoons chopped red onion
  • 2 tablespoons capers, plus 2 tablespoons of the brine
  • 2 tablespoons red wine vinegar
  • chopped lettuce, optional

Instructions

  • Combine all the ingredients, adjust the vinegar and brine to your taste.

Nutrition

Serving: 1generous cup, Calories: 273kcal, Carbohydrates: 36g, Protein: 27g, Fat: 2.5g, Saturated Fat: 0.5g, Cholesterol: 30mg, Sodium: 510mg, Fiber: 8g, Sugar: 2g
WW Points Plus: 7
Keywords: canned tuna chickpea salad, chickpea and tuna salad, chickpea tuna salad, tuna chickpea salad, tuna salad chickpeas

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188 comments

  1. Loved this salad, I used canned baked beans instead of chickpeas (rinsed & drained)

  2. Can’t handle Capers, but I love BALSAMIC Vinegar (but be careful with the amount). I also use Romaine Lettuce and my Spinner (with ice water) – DELICIOUS!!

  3. Fantastic / versatile recipe.  I included celery in mine and added the chickpeas after  mixing all the other ingredients.   The capers were a great addition and alleviates the need for salt — just generously ground pepper and enjoyed with crackers.  I love the other ideas provided in the comment section.  

  4. Thank you for the recipe!!!! I don’t like salad that has too much oil and yours is good! I sub half of the chickpeas with cooked frozen veggies, still tastes very good. And looks very pretty with the mixed veggies color :p I may slightly reduce the brine portion as I realize it tastes a bit salty for my liking. In any event, I will definitely make this again!!! THANK YOU!!!!

  5. This is a great recipe. I love chickpeas, i love tuna… Thank you for sharing! Greeting from Greece!

  6. really too sour for me, it needs some oil or mayo and less vinager.

  7. Super easy and so flavorful! Thanks Gina!

  8. This is a winner! I used to make a tuna and white bean salad recipe that I loved, but it has a lot of oil in it. This is just as good, but much lighter. I love chick peas but you could probably also make it with cannelini beans. I added in some tarragon and sage from my garden and had it with some zucchini slices. Very versatile recipe you can customize to what you have on hand or delicious as is!

  9. I added a squeeze of lemon, a sprinkle of feta and a couple tablespoons of light mayo and WOW this recipe is a game changer! Just delicious! Perfect type of recipe for summer when I don’t want to heat up the kitchen with the oven or stove, and nutritious too. 

  10. I love making this for lunch. It is flavorful, lots of texture, and pantry available. The pandemic makes it even better!

  11. I made this yesterday and added some black pepper and celery. I didn’t have any lettuce to serve it over so I found it a bit dry. I sprinkled it with a tablespoon of light Cesar dressing and that helped.

  12. I used one half can of chickpeas and added a chopped tomato with a dash of pepper. I think the celery idea someone else mentioned sounds good, too.  

  13. I REALLY love your recipes and meal plans. I didn’t have capers so I used Kalamata olives as suggested by another reader. What I love overall is how adaptable they are. It’s a pity when people comment negatively, but that’s the beauty of your plans, how flexible they are. If something doesn’t work for us there is always the option to add, subtract, or think out of the box! Thanks again for your hard work!

  14. A winner as written, but I made some subs and additions based on what I had on hand and cravings that bumped it up even more for me. I will be eating this salad all summer long. I used a shallot instead of red onion (smaller and what I had) and let it soak in the vinegar while I prepped the rest to take some of the bite as I generally don’t like the after tase of shallots or onions. I only used 1 tbsp caper brine as I wanted to keep the remaining capers submerged in the jar. I added two stalks of celery finely chopped because after tasting I wanted just a bit more crunch and that umami flavor that celery gives. Had to chop finely because my husband doesn’t like celery. Also because he often finds tuna salad dry with the amount of mayo I like, I preemptively added a splash of olive oil to this one. My mouth was so happy! And I felt full yet light after eating it. Tasty, quick, uses staples, budget friendly, filling, and did I mention TASTY? This one hits all the marks. Thank you!

  15. I love this recipe! So easy to make and tastes delicious. I didn’t have capers on hand, so I used Green olives and it’s so good!

  16. Thank you for including the link for American Tuna. I had no idea tuna like this existed. Can’t wait to make this salad with it for my meal prep 🙂

  17. I made this yesterday and I’m not super impressed with it. It feels pretty filling but otherwise rather dull, too briny and somehow a little dry. I had leftovers so I added some honey mustard this time around, which made a small difference, but not too much. Won’t be making again.

  18. I really like this tuna salad. I’ve never made tuna without mayo before but was willing to try something different. The texture of the chick peas helps the tuna from tasting dry and the vinegar adds a good tang. So quick, easy and healthy. A definite keeper.

  19. Is becoming my “go to” lunch a couple times a week.  So easy to prepare and full of flavor and texture.  Prep ahead, and flavors meld beautifully.  Put on top of a bed of lettuce of your choice and it is a tasty filling ZERO POINT (win!) lunch.

  20. First recipe I’ve made from Skinny Taste … definitely not going to be the last!!! Comes together so fast (any recipe with the directions “combine all ingredients” is high on my list) & is so, so tasty. Thanks, Gina! Can’t wait to try more!