As the days grow longer and the air turns warmer, many of us find ourselves naturally reaching for lighter meals with fresh ingredients. Indeed, it’s that time of year when comforting soups give way to crisp, cooling salads. And this bright and flavorful spring tuna and chickpea salad is a delicious way to welcome the new season.
Packed with nutrient-rich ingredients like tuna, chickpeas, and Greek yogurt, bursting with fresh flavors from lemon and dill with just a hint of heat, it’s a satisfying salad that doesn’t feel heavy. Perfect for enjoying a sunny lunch on the patio or looking for an easy meal to take on the go.
Why We Love This Spring Tuna and Chickpea Salad Recipe
This tuna salad may quickly become a spring and summer favorite—for many reasons:
First, the flavor is so bright and fresh. Each bite is a lovely mix of lemon, savory tuna, crunchy celery, tangy capers, and just a touch of heat from the hot sauce. The creamy Greek yogurt, smooth avocado mayo, and zesty Dijon mustard tie everything together for a delightful, satisfying meal.
Second, it’s packed with nutrition. Tuna provides a hearty dose of quality protein and heart-healthy omega-3s. Chickpeas (aka garbanzo beans) add fiber and plant-based protein, while Greek yogurt brings in additional protein and probiotics to support digestion. Fresh vegetables like celery and red onion offer extra crunch and a healthy boost of vitamins and minerals.
Finally, it’s incredibly simple and versatile. Made mostly from pantry staples and a few fresh ingredients, it comes together quickly for a weekday lunch, a picnic, or a light dinner. You can enjoy it as a salad over leafy greens, tucked into a pita, or even spooned into crunchy endive leaves for a fun appetizer.
Ingredients
- 1 5-oz can tuna drained
- 1 cup chickpeas home-cooked or canned, rinsed, and drained
- 1 Tbsp plain Greek yogurt
- 1 Tbsp avocado mayo
- 1 Tbsp lemon juice freshly squeezed
- 1 tsp Dijon mustard
- 1 – 2 dashes hot sauce adjust to taste
- 1 stalk celery finely diced
- 2 Tbsp red onion finely diced
- 1 tsp dried dill or 1 Tbsp fresh chopped dill
- 1 Tbsp capers drained
- Salt and pepper to taste
- Mixed leafy greens such as spring mix, spinach, or arugula, for serving
Instructions
- In a medium bowl, combine the tuna and chickpeas.
- Add the Greek yogurt, mayo, lemon juice, Dijon mustard, and hot sauce to the bowl. Stir until everything is well combined and creamy.
- Fold in the diced celery, red onion, dill, and capers. Mix gently to distribute the veggies and seasonings evenly.
- Season with salt and pepper to taste.
- Serve the tuna salad over a bed of leafy greens. Enjoy immediately, or refrigerate for up to two days for even more developed flavors.
Nutrition
Recommended Variations:
One of the best parts about this spring tuna salad is how easy it is to make it your own. Here are a few simple ways to switch things up based on what you have on hand or what flavors you’re craving:
- Swap the Protein: Substitute canned salmon, shredded rotisserie chicken, or even cooked shrimp for the tuna to mix up the flavors and nutrients.
- Boost the Veggies: Add diced cucumber, halved cherry tomatoes, shredded carrots, or thinly sliced radishes for extra color, crunch, and freshness.
- Change Up the Greens: While spring mix is classic, baby spinach, arugula, or butter lettuce work beautifully too.
- Make it a Wrap or Sandwich: Tuck the tuna salad into a pita pocket, whole-grain wrap, or sandwich bread for a satisfying handheld meal.
- Add a Crunchy Topper: Toss on a handful of roasted chickpeas, toasted seeds, or crushed pita chips for an extra crunch right before serving.
Welcome Spring with this Delicious Tuna and Chickpea Salad!
There’s something so refreshing about a meal that feels as vibrant as the season itself. This spring tuna salad offers a perfect balance of bright flavors, satisfying textures, and nourishing ingredients—making it an easy favorite for sunny lunches, light dinners, or meal prepping for the week ahead.
Here’s to fresh starts and light, bright meals!
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