Easy Italian Tuna Salad
Updated: 7 days ago
I love making tuna for lunch because it’s quick, easy, and packed with protein, but let’s face it—plain tuna salad can get pretty boring.
This Italian Tuna Salad is an easy way to completely change up the flavor. I combine wild-caught yellowfin tuna with roasted red peppers, artichoke hearts, red wine vinegar, oregano, and basil for a fresh Italian-inspired twist on traditional tuna salad.
The best part? There’s no cooking required, and the entire recipe takes about 5 minutes to make.
You can prepare it ahead of time and refrigerate it for an easy grab-and-go lunch, or spoon it into crisp romaine lettuce leaves for a little crunch.
This recipe makes 1 serving.
Why I Love This Tuna Salad
Traditional tuna salad usually relies heavily on mayonnaise for flavor. This version uses just a tablespoon of avocado oil mayonnaise and adds plenty of flavor from the vegetables, vinegar, herbs, and seasonings.
The roasted red pepper adds a little sweetness, while the artichokes and red wine vinegar give it that tangy Italian flavor.
It's also naturally gluten-free and dairy-free, making it an easy lunch for anyone following either diet.
Italian Tuna Salad
Ingredients:
3 oz. wild-caught yellowfin tuna, drained
1 roasted red pepper, chopped
¼ cup artichoke hearts, chopped
1 tablespoon avocado oil mayonnaise
2 teaspoons red wine vinegar
⅛ teaspoon dried oregano
⅛ teaspoon dried basil
Dash of garlic powder
Dash of onion powder
Sea salt, to taste
Black pepper, to taste
Directions:
Drain the tuna and place it into a medium-sized bowl.
Chop the vegetables. Chop the roasted red pepper and artichoke hearts into bite-sized pieces and add them to the tuna.
Add the remaining ingredients. Add the avocado oil mayonnaise, red wine vinegar, oregano, basil, garlic powder, onion powder, Himalayan salt, and black pepper.
Mix everything together until the tuna and vegetables are evenly coated.
Serve immediately or cover and refrigerate until you're ready to eat. That's it!
How to Serve Italian Tuna Salad
You can absolutely eat this straight out of the bowl, but there are plenty of ways to turn it into a more substantial meal.
One of my favorites is using romaine lettuce leaves as wraps. Spoon the tuna mixture into the center and eat them like little tacos. You get that satisfying crunch without needing bread.
You could also serve it:
Over arugula or mixed greens
Stuffed inside half an avocado
With cucumber slices or bell pepper strips
Over a rice cake
Alongside gluten-free crackers
In a gluten-free wrap
As part of a Mediterranean-style bowl
For an even more Italian flavor, add a little fresh basil or chopped parsley before serving.
An Easy High-Protein Lunch
One reason I love tuna for busy days is that you don't have to cook anything.
Open the tuna, chop a couple of ingredients, mix everything together, and lunch is done.
If you want a higher-protein meal, you can also increase the amount of tuna. The original recipe uses 3 ounces, which makes a lighter single serving, so adjust the portion based on your individual needs and what else you're serving with it.
Make It Ahead for Meal Prep
This is a great recipe to make the night before a busy workday.
Mix the tuna salad, store it in an airtight container in the refrigerator, and it's ready to grab the next morning.
If you're serving it in romaine lettuce cups, keep the lettuce separate until you're ready to eat. That way it stays crisp.
Choosing Your Tuna
I prefer wild-caught tuna for this recipe.
When buying canned or packaged tuna, look at more than just the front of the package.
Check the ingredient list, type of tuna, serving size, and sodium content so you know what you're actually getting.
Because mercury exposure varies among tuna species and products, it's also a good idea to vary your seafood choices rather than relying on tuna as your only source of fish.
💡 Dr. Stephanie’s Tip: Keep a few easy proteins in your pantry for days when you don't have time to cook.
Having tuna available means you can put together a protein-rich lunch in five minutes instead of skipping lunch or grabbing whatever happens to be convenient.
And if you're tired of traditional tuna salad, don't assume you need an entirely new meal. Sometimes simply changing the herbs, vegetables, and seasonings is enough to make the same protein feel completely different.
A 5-Minute Lunch That Isn't Boring
Healthy lunches don't need to involve an hour of meal prep.
This Italian Tuna Salad combines tuna, roasted red peppers, artichoke hearts, avocado oil mayonnaise, red wine vinegar, and Italian herbs for an easy lunch that's flavorful, satisfying, and ready in about five minutes.
Make it ahead for work, serve it over greens, or pile it into crunchy romaine lettuce leaves for an easy lunch you'll actually look forward to eating.
Looking for more healthy recipes? You’ll find 93 of my favorite gluten-free and dairy-free recipes in my cookbook, with simple meals the whole family can enjoy.
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