Why you’ll love this Tomato Tuna Salad

This Tomato Tuna Salad is fast, fresh, and high in protein. Juicy tomatoes meet flaky tuna, toasted nuts, herbs, and a zesty dressing. Every bite feels clean and satisfying. Moreover, you can serve it in bowls, spoon it into tuna stuffed tomatoes, or turn it into a quick lunch wrap. For extra richness, add tuna and feta the tangy cheese pairs beautifully with sweet tomatoes and briny tuna.

What is Tomato Tuna Salad?

At its core, Tomato Tuna Salad combines ripe tomatoes, canned tuna, aromatics, and a simple vinaigrette. Unlike heavy mayo salads, this version leans on olive oil, lemon, and vinegar for brightness. Toasted nuts provide crunch and healthy fats, while herbs keep the flavour lively. If you enjoy Mediterranean-style bowls or towers, you’ll recognise the spirit here. For an elegant plate, try a tomato-tower arrangement inspired by classic presentations.

Key Benefits

• 15 minutes: Pantry-friendly and weeknight-ready.
• Protein-rich: Canned tuna + optional tuna feta combo = satisfying meal.
• Crunch factor: Nuts like almonds, walnuts, or pine nuts add texture and depth.
• Flexible: Serve as tuna salad stuffed tomatoes, in wraps, or over greens.

Ingredients (Serves 4)

For the salad

• 2 × 160–185 g cans tuna (in olive oil or spring water), drained
• 4 medium ripe tomatoes (Roma or vine), diced or wedged
• ½ small red onion, finely chopped
• ½ cucumber, deseeded and diced (optional but refreshing)
• ½ cup flat-leaf parsley, chopped
• ¼ cup dill or basil, chopped (choose one)
• ½ cup feta, crumbled (optional but recommended for tuna feta salad)
• ½ cup toasted nuts (almonds, walnuts, or pine nuts), roughly chopped
• 2 tbsp capers or sliced olives (optional, for briny pops)

For the dressing

• 3 tbsp extra-virgin olive oil
• 1½ tbsp lemon juice
• 1 tbsp red wine vinegar or balsamic
• 1 tsp Dijon mustard
• ½ tsp honey or maple syrup (balances acidity)
• ½ tsp fine sea salt, plus more to taste
• ¼ tsp cracked black pepper

Add-ons (choose any)

• 1 cup cooked grains (quinoa, couscous, bulgur) for a fuller bowl
• 1 avocado, diced, for creaminess
• ½ tsp chilli flakes or a pinch of smoked paprika

Recipe Card

Fresh Tomato Tuna Salad with Nuts
Prep: 15 mins | Cook: 0 mins | Total: 15 mins | Yield: 4

Ingredients
Tuna (2 cans, drained), tomatoes (4, diced), red onion (½, finely chopped), cucumber (½, diced), parsley (½ cup), dill or basil (¼–½ cup), feta (½ cup, crumbled), toasted nuts (½ cup), capers/olives (2 tbsp, optional).

Dressing
Olive oil (3 tbsp), lemon juice (1½ tbsp), red wine vinegar or balsamic (1 tbsp), Dijon (1 tsp), honey (½–1 tsp), salt (½ tsp), pepper (¼ tsp).

Method

1. Toast nuts; cool. 2) Shake dressing. 3) Flake tuna; add veg and herbs. 4) Fold in feta and nuts. 5) Toss with dressing; serve.

Notes

• Add grains for a fuller meal.
• For tuna and feta salad, skip nuts and add more herbs.

Step-by-step | How to make Tomato Tuna Salad

1) Toast the nuts

Warm a dry pan over medium heat. Add the nuts and shake until fragrant and lightly golden. Cool on a plate. This step intensifies flavour and adds crunch.

2) Mix the dressing

In a jar, combine olive oil, lemon juice, vinegar, Dijon, honey, salt, and pepper. Shake until glossy. Taste and adjust acidity or sweetness.

3) Prep the base

Add tuna to a large bowl. Flake with a fork. Tip in tomatoes, red onion, cucumber, parsley, and dill or basil.

4) Add feta and nuts

Fold in crumbled feta and the cooled nuts. Keep some for garnish if you like a final crunch.

5) Dress and serve

Pour over the dressing. Toss gently so the tomatoes stay intact. Serve immediately, or chill for 20-30 minutes to meld flavours.

Pro tip: If using grains, toss them with 1–2 tsp of the dressing first so they soak up flavour, then fold into the salad.

Variations & Swaps

Tuna and feta salad (no nuts)

Skip the nuts and go bold with tuna and feta salad. Increase herbs and add olives for a classic Mediterranean vibe.

Tomato Tuna Tower

Slice thick tomato rounds, stack with dressed tuna, avocado, and herbs for an eye-catching tower. It’s a fresh plate for brunch or starters.

Grainy power bowl

Stir through warm quinoa, couscous, or bulgur. The grains soak the juices and make lunch more filling great for meal prep.

Creamy twist (light)

Fold in 2–3 tbsp Greek yoghurt for creaminess without heavy mayo. Add lemon zest and extra dill.

Spice route

Use chilli flakes, Aleppo pepper, or smoked paprika. A tiny pinch wakes the tomatoes and balances the salty tuna.

About the nuts (and why they work)

Toasted nuts transform texture. Almonds bring a clean crunch; walnuts add earthiness; pine nuts taste buttery and luxurious. You can also mix nuts with seeds if you want extra bite. Several well-loved tuna salads use nuts or seeds exactly for this reason crunch and flavour.

Nut-free option: Swap in toasted pumpkin seeds or crispy chickpeas for similar crunch.

Make it as stuffed tomatoes with Tuna

Want stuffed tomatoes with tuna? Hollow out firm tomatoes, salt the interiors lightly, and drain upside-down for 10 minutes. Spoon in the dressed salad and finish with extra nuts and herbs. This is a great party bite and a tidy lunch box idea. For more plating inspiration, stuffed-tomato tuna recipes are a classic format that keeps everything neat and low-carb.

Does Tuna and Feta go together?

Yes, tuna and feta are natural partners. Feta’s salty, tangy profile complements tuna’s savoury notes and the sweetness of ripe tomatoes. The result is a well-balanced tuna and feta salad that tastes bright, not heavy. If you’re on the fence, start with a small amount of feta and increase to taste. Mediterranean tomato-tuna-feta bowls are a popular, quick option for lunch.

Dressing options (Choose your style)

• Classic lemon-Dijon: The base dressing in this recipe zesty and balanced.
• Balsamic olive oil: Slightly sweeter and deeper; great with feta and basil.
• Herby vinaigrette: Blend olive oil, lemon, garlic, parsley, and a touch of yoghurt for a creamy-light finish.

Keep tomatoes at room temperature before prepping; cold tomatoes taste muted.

Ingredient Notes & Best Choices

Tuna

Choose good canned tuna. Tuna packed in olive oil tastes richer; spring water is lighter. Skipjack offers a pleasant flavour and sustainable profile. Drain well to avoid watering down the dressing.

Tomatoes

Use ripe but firm tomatoes so they hold their shape. Roma, plum, or any sweet on-the-vine type works beautifully.

Feta

Opt for a firm, Greek-style block and crumble it yourself. It keeps its texture and delivers clean, tangy pops.

Herbs

Parsley brightens; dill feels classic with tuna; basil leans summery and pairs with balsamic.

Serving Ideas

• Big salad bowl: Add mixed leaves, extra cucumber, and a handful of croutons or seeds.
• Wraps or pitas: Spoon into warm flatbreads with lettuce and pickled onions.
• Tomato tuna tower: Stack rounds of tomato with tuna, avocado, and herbs for an elegant starter.
• Tuna salad stuffed tomatoes: Perfect for lunch boxes or appetisers.
  

Storage & make-ahead

• Fridge: Store in an airtight container for up to 3 days. If making ahead, keep nuts separate so they stay crunchy.
• Meal prep: Toss the salad without the dressing and add it right before serving for maximum freshness.
• Freezing: Not recommended; tomatoes lose texture after thawing.

Nutrition | Estimate per serving

Approximate per serving: 330-380 kcal; 25-30 g protein; 22-26 g fat; 6-10 g carbs. Values vary with tuna type, oil content, nuts, and feta amounts.

Pro Tips and Tricks

• Watery salad? Seed very juicy tomatoes or add a few more nuts to absorb excess liquid.
• Too salty? Rinse capers/olives and use spring-water tuna; add a pinch of sugar or more lemon.
• Flat flavour? Add lemon zest, fresh herbs, or a splash more vinegar.
• Soggy nuts? Keep them separate and sprinkle right before serving.

FAQs

Q: How can I make Tomato Tuna Salad without mayo?
A: Use the lemon-Dijon vinaigrette in this recipe. It’s lighter and keeps the salad fresh.

Q: Can I make tomatoes stuffed with tuna for events?
A: Absolutely. Choose firm, medium tomatoes, drain the cavities, then fill with salad. Garnish with nuts and parsley.

Q: Do tuna and feta go together?
A: Yes. Feta’s tang and salt create balance with tuna and tomatoes, especially with a balsamic or lemon dressing.

Q: What nuts work best here?
A: Almonds for a clean crunch, walnuts for earthiness, and pine nuts for buttery notes. Lightly toast for maximum aroma.Q: Can I plate this as a Tomato Tuna Tower?
A: Yes. Stack tomato slices with dressed tuna, avocado, and herbs for a restaurant-style presentation.

Final Words

If you make this Tomato Tuna Salad, tag us at foodpapa.net and share your plate. Whether you choose tuna and feta, tuna salad stuffed tomatoes, or a grainy bowl, we’d love to see your spin!