Name: Healthy Tuna Chickpea Salad Recipe
Prep time: 15 min
Total time: 15 min
Cuisine: American
Ingredients: 1/4 tsp black pepper (freshly ground preferred for more flavor); 2 tbsp mayonnaise (Hellmann’s preferred); A few dashes hot sauce (optional, to taste); 2 tbsp olive oil; 1 tsp dijon mustard; 1 tbsp fresh lemon juice; 1/4 tsp kosher salt; 1 tbsp capers (drained); 1 can tuna (packed in water, drained well); 2 tbsp fresh dill (finely chopped); 1 can chickpeas (rinsed and drained); 2 tbsp minced red onion; 3 tbsp celery (finely chopped)

Jump to Recipe· 4.7 from 22 reviews

If you’re hunting for a light, protein-packed meal that’s bursting with flavor, you’ll absolutely love this Healthy Tuna Chickpea Salad Recipe. It’s one of those dishes I reach for when I want something quick, nutritious, and totally satisfying. Whether you’re packing lunch for work, a picnic, or just a simple dinner, this salad hits all the right notes with chunky chickpeas, tender tuna, and a zesty homemade dressing that pulls it all together. Stick around—I promise you’re going to want to make it again and again!

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Why This Recipe Works

Balanced Nutrition: Combining tuna and chickpeas packs in protein and fiber to keep you full and energized.
Flavor Harmony: Fresh dill, lemon juice, and capers add brightness that livens up each bite without overwhelming.
Quick & Easy: This salad comes together in under 20 minutes — perfect for busy days or meal prep.
Versatility: Enjoy it as a salad, sandwich filling, or partner it with crackers or greens for easy meal options.

Healthy Tuna Chickpea Salad, healthy tuna salad, chickpea salad recipe, nutritious tuna salad, quick lunch recipes - The image shows a close-up of a salad with several layers and colors. The main elements are round chickpeas that are beige and smooth, mixed with small cubes of light green celery and purplish red onion. There are round, green capers scattered throughout. Fresh green dill sprigs are placed on top, adding a feathery texture. The salad is coated with a creamy, white dressing that has small black seeds mixed in. The entire dish sits against a white marbled surface in soft light. photo taken with an iphone --ar 2:3 --v 7

Ingredients & Why They Work

The ingredients in this Healthy Tuna Chickpea Salad Recipe blend fresh and pantry staples that bring a satisfying crunch, creamy tang, and a hint of zest. Here’s why each one earned a spot in my bowl — plus some little nuggets to help you shop smarter and prep easier.

Healthy Tuna Chickpea Salad, healthy tuna salad, chickpea salad recipe, nutritious tuna salad, quick lunch recipes - Flat lay of a small pile of shiny light beige chickpeas, a simple white ceramic bowl with creamy mayonnaise, a small white bowl of golden olive oil, a small white bowl with bright yellow fresh lemon juice, a small white bowl holding smooth dijon mustard, a few fresh green dill sprigs, a small heap of finely chopped pale green celery, a small amount of finely minced bright purple-red onion, a small mound of briny green capers, a small flaky pile of light pink tuna, a small white bowl with ground black pepper, and a whole clean white egg with uncracked shell, all arranged in perfect symmetry on a clean white ceramic plate and bowls, placed on a clean white marble surface, soft natural light, photo taken with an iPhone, professional food photography style, fresh ingredients, white ceramic bowls, no bottles, no duplicates, no utensils, no packaging --ar 2:3 --v 7 --p m7354615311229779997

Tuna: I always go for tuna packed in water and drain it well to keep things light and let other ingredients shine through.
Chickpeas: Canned chickpeas are a shortcut hero here but rinsing and drying them well makes all the difference for texture.
Mayonnaise: A little mayo gives the dressing creaminess and helps bind everything, but I stick to brands like Hellmann’s for that clean, classic flavor.
Dijon Mustard: It adds subtle tang that perks up the dressing—don’t skip it!
Lemon Juice: Freshly squeezed always, for that bright, fresh zing that elevates the whole salad.
Olive Oil: I prefer good quality extra virgin olive oil for flavor and healthy fats.
Capers: Drained capers contribute bursts of briny goodness that throw a flavorful punch.
Red Onion: I mince it finely to add a sharp, fresh note without overpowering the rest of the flavors.
Celery: It lends a satisfying crunch, making every bite interesting and fresh.
Fresh Dill: This fresh herb rounds things out with its grassy, aromatic flavor—which I’ve learned is the secret to making the salad feel special.
Black Pepper and Kosher Salt: Freshly ground black pepper is always recommended; salt is essential to bring the flavors together.
Hot Sauce (Optional): If you like a little heat, a few dashes kick it up without stealing the spotlight.

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Note: You’ll find the complete list of ingredients, along with their exact measurements, in the printable recipe card at the bottom of this post.

Make It Your Way

I love how this Healthy Tuna Chickpea Salad Recipe is a total blank canvas for your taste buds. Over time, I’ve tweaked it just a bit to match my cravings, and I encourage you to do the same—it’s more fun that way and ensures you never have a boring lunch!

Variation: I sometimes swap the capers for chopped olives when I want a softer brininess, and it never disappoints.
Protein Boost: Adding a hard-boiled egg or a sprinkle of feta cheese can turn it into a heartier meal.
Herb Swaps: If you’re not a dill fan, parsley or cilantro will also bring fresh vibrancy.
Vegan Twist: For a plant-based version, just omit the tuna and add extra chickpeas or grilled tofu chunks.

Step-by-Step: How I Make Healthy Tuna Chickpea Salad Recipe

Step 1: Whisk Together the Dressing

Start by combining the mayonnaise, olive oil, fresh lemon juice, Dijon mustard, salt, freshly ground black pepper, and hot sauce (if you want a little heat) in a small bowl. Whisk it all until the dressing is smooth and creamy. If you’re like me, sometimes the anticipation starts right here—I mean, that tangy mix smells amazing already!

Step 2: Prep Your Chickpeas

Drain and rinse your chickpeas thoroughly—this step helps reduce that canned flavor. Then, pat them dry with a clean kitchen towel or paper towel. I like to remove any loose skins if I have the patience; it makes the salad silkier. Mash a few chickpeas slightly with a fork to create some creaminess and help the salad bind together, but leave plenty whole for texture.

Step 3: Combine Salad Ingredients

In a medium bowl, add the drained tuna, finely chopped celery, minced red onion, drained capers, and fresh dill. Pour your dressing over the mix and gently fold everything together. I recommend folding gently rather than stirring vigorously, so you don’t break up the chickpeas or tuna too much. Every bite should have contrasting textures!

Step 4: Time to Serve and Enjoy

Once combined, this salad is ready to go! I love scooping it onto arugula leaves, stuffing it inside a sandwich or wrap, or pairing it with crunchy crackers. The flavors develop even better if you let it chill in the fridge for about 15-20 minutes, but honestly, resisting the temptation to eat it right away is the hardest part!

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Tips from My Kitchen

Drain Well: Make sure your tuna and chickpeas are well drained to avoid watery salad which dilutes the flavors.
Fresh Herbs: Using fresh dill instead of dried really elevates the salad—skip fresh for dried and you’ll lose that bright pop.
Adjust Creaminess: If you like the salad creamier, add a bit more mayo or a spoonful of Greek yogurt for tang and health benefits.
Customize Heat: Start with just a dash of hot sauce and taste before adding more—it’s easy to overdo it.

How to Serve Healthy Tuna Chickpea Salad Recipe

Healthy Tuna Chickpea Salad, healthy tuna salad, chickpea salad recipe, nutritious tuna salad, quick lunch recipes - The image shows a close-up of a chickpea salad served in a wooden bowl placed on a white marbled surface. The salad has three main layers: whole round chickpeas that are light golden and smooth, diced celery pieces that are pale green and crisp, and small bits of red onion adding a touch of purple. The ingredients are mixed with a creamy dressing that lightly coats everything, giving a soft texture. There are also small specks of fresh green herbs evenly spread throughout the salad. A metal spoon is lifting a portion of the salad from the bowl, with a woman's hand holding it, emphasizing the chunky and fresh look of the dish. photo taken with an iphone --ar 2:3 --v 7

Garnishes

I always sprinkle a few extra fresh dill sprigs on top just before serving—it’s such a simple touch that immediately makes it look and smell irresistible. Sometimes I add a wedge of lemon on the side for that last minute squeeze of brightness.

Side Dishes

This salad pairs beautifully with crispy pita chips or rustic whole grain crackers. On lighter days, I serve it alongside a simple green salad dressed with lemon vinaigrette or even fresh cucumber slices for extra crunch.

Creative Ways to Present

For parties or special lunches, I like serving this Healthy Tuna Chickpea Salad Recipe in mini lettuce cups—it looks elegant and makes for easy finger food. Alternatively, stuffing it inside hollowed-out tomatoes or bell peppers is another fun way to mix up the presentation and impress guests.

Make Ahead and Storage

Storing Leftovers

I usually keep leftovers in an airtight container in the fridge. Because of the mayo and fresh veggies, I recommend eating it within 2 days for the best texture and flavor. Chickpeas hold up nicely, but celery and onion will soften quickly, so I sometimes add them fresh when reheating.

Freezing

Freezing isn’t my go-to with this salad because mayo-based dressings can separate and vegetables get mushy. If you want to freeze, leave out the onion and celery, and add them fresh after thawing for better texture.

Reheating

This salad is best served chilled or at room temperature, so I don’t usually reheat it. If you prefer it a bit warmer, let it sit out for 10-15 minutes before serving instead of microwaving—it helps keep the textures intact.

FAQs

Can I use tuna packed in oil instead of water?

Absolutely! Tuna packed in oil will add extra richness and moisture to the salad. Just remember to drain it well to avoid making the salad too oily. If you go this route, you might want to reduce the amount of olive oil in the dressing slightly.
Is it necessary to peel the chickpeas?

Peeling chickpeas is optional but can improve the salad’s creaminess and remove any bitterness from the skins. If you’re in a hurry, rinsing and drying chickpeas is enough. If you want extra smoothness, gently rub them between your fingers to remove loose skins.
Can I make this salad vegan?

Of course! Simply skip the tuna and replace the mayo with vegan mayo or mashed avocado to maintain creaminess. Adding extra chickpeas or cooked chickpea-based protein will help keep the protein content high.
How long does this salad keep in the fridge?

This salad keeps well for up to 2 days in an airtight container. Beyond that, the veggies start to soften, and the flavors change, so I’d recommend enjoying it fresh for the best taste and texture.

Final Thoughts

This Healthy Tuna Chickpea Salad Recipe is a simple recipe that’s earned a regular spot in my kitchen because it’s quick, nourishing, and incredibly tasty. I love how it combines pantry staples with fresh ingredients to create something so satisfying with minimal effort. I hope you give it a try soon—you might even find yourself making it on repeat like I do. Here’s to easy, healthy meals that feel like a little celebration every time you eat them!