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. I prepared this this evening and paired it with Arugula. It was fantastic! Thank you

  2. I love this salad! I put it over a huge bowl of greens, cucumber, red peppers and tomatoes and it is perfection. No extra dressing necessary. I up the amount vinegar and capers because I love the extra tanginess. So easy and delicious! 

  3. Oh my goodness! This is so very good! How can it be that tasty without any oil? Be sure to make it as written and taste it before messing with it. You won’t be adding a thing.
    Yikes.
    Thank you so much.

  4. Wow, this is my new favorite salad! I used mixed greens and some broccoli slaw I had in the fridge. I also added tomatoes and cucumbers. I was reluctant as I’m not a chickpea fan, but I had everything on hand and decided to give it a shot. So glad I did! I used black eyed peas as that is what I had in the cupboard:)

  5. I substituted chick peas for cannellini beans. I thought i had chickpeas in the house. Lol…

    Quick. Easy. And yummy.

  6. I never leave reviews, but this salad is SO GOOD that I felt compelled to come back to write this. I used this for meal prep lunches this week, and I can’t get enough of this salad. I added tomato, cucumber, basil and celery, and it keeps me full the rest of the afternoon!

  7. Love this! Have made the similar salad from the Mean Prep book with white beans, and sometimes sub chickpeas. It is one of my favorite make ahead lunches! And yes, make it as written and then adapt and add as you like—I often include chopped cucumbers. Thanks Gina!!!

  8. This is SO good! It’s light and filling and tastes great. I used to order a variation of this at Zoe’s Kitchen that they stopped making and I’ve missed it. This will become part of my weekly rotation for sure. Thank you!

  9. Loved this! As many commenters said below, this is super adaptable. I included celery, cherry tomatoes, and basil. Lettuce wasn’t necessary. The taste is fabulous. It had the acidity of the vinegar and capers, caper juice, and red wine vinegar, the crunch of the celery, the sweetness of the tomatoes. A really nice way to perk up canned tuna and chickpeas. This will become a regular lunch for me. Thanks again Gina for another wonderful recipe!

  10. Made your recipe as written plus a few grinds of salt and pepper. Perfect! Will enjoy this for summer lunches! Thank you for all your copes and meal plans. I’m a lifer at WW and enjoy finding healthy low point recipes using common ingredients. Thanks again!

  11. I have been mixing chickpeas and canned tuna for years to get the tuna flavor but also the benefits of legumes. I do lightly pulse the chickpeas to look like the shredded tuna and I use some light best foods mayo mixed with some Vegannaise (spelling?) which I love but am having a hard time finding now. I put in both pickle relishes and chopped celery and chopped red onion and spread it on Dave’s Seeded Killer bread thin slice. This makes a delicious and satisfying lunch.

  12. Delicious and a nice change, everything I needed was in my pantry. Only added a little salt and lots of fresh-ground pepper. 

  13. Finally made this and we loved it. I did add some parsley and basil from garden, and a small stalk of celery and some left over steamed broccoli–all chopped really small. Love addition of veggies. I have hummus, roasted red pepper ( 28 calorie per two tab–Oasis brand) and put a bit on mine. So many good additions to this if want- I think roasted red peppers or even sun-dried tomato not in oil–or a couple chopped walnuts on top, endless ideas. -with the extra veggies it pumps up volume and we will have it again tomorrow. This is a favorite.

  14. Very good. I added some black pepper, parsley and garlic powder. Also used apple cider vinegar. 

  15. What a light and refreshing salad.  I’ll be serving it to my family this evening and just know from sampling it that it will receive rave reviews.

  16. I love this salad. ❤

  17. Delicious salad and so easy to prepare! Next time I’ll add a little lemon and I love the idea of adding feta. Roasted veggies would be a great addition, too. I always appreciate it when folks take the time to include helpful and creative suggestions in the comments. Thank you for sharing the recipe!

    • Little update—I’m trying variations of this salad because I like it so much! I added 1/2 cup nonfat Greek yogurt, 1/2 medium cucumber cut in bite-size chunks, 1 cup grape tomatoes cut in half, and used 1 can drained and rinsed cannellini beans instead of garbanzo beans. Resulted in a moist, tasty salad. My husband loved it. For folks who thought the original recipe was a little dry, try adding the yogurt. I really like the salad both ways. 

  18. I love this salad for lunch. It checks all the boxes: tasty, tangy, protein packed, and portable! I like to vary the vinaigrette so I mix and add it just before eating.

  19. This was a great, filling, fast lunch with items I had on hand (huge win). I didn’t have capers or red onion, but I had left over lime soaked pico in the fridge that I added – highly suggest trying that squeeze of lime!

  20. wow! I just put in the ingredients for this on my WW app, and it came up to 6 sp on blue, this says its ZERO. BIG DIFFERENCE

    • The only accurate way to determine any recipe’s SmartPoints® value is to plug the ingredients into the recipe builder on the Weight Watchers website (Click on “My Foods,” select “Recipe,” and click “Create a recipe.”) which does not count fruits and vegetables in recipes in the calculations as they are now 0 points.

      The SmartPoints® calculator isn’t meant for recipes and will often give you the wrong points (usually higher) because it’s counting the fruits and vegetables. So if you see a recipe with a SmartPoints® value that’s different from what the calculator tells you, now you know why.