Aggie's Kitchen

Mediterranean Chopped Tuna Salad

Mediterranean Chopped Tuna Salad | Aggie's Kitchen

Boy did I struggle coming up with a name for this tuna salad. The tuna I used is Italian tuna, the feta is Greek, the veggies are chopped but not necessarily in the traditional “chopped salad” form, and it’s definitely not just a tuna salad…can we be okay with naming it Mediterranean Chopped Tuna Salad and calling it a day? :)

There a couple reasons why I’m loving this salad so much lately. One, it’s incredibly filling and full of flavor. Two, it’s low in calories, carbs and is helping me lose weight! For the last couple of weeks, my husband and I have been buckling down and tracking our food and activity in My Fitness Pal, as well as using our Fitbits to keep us motivated to move. I’m happy to report that in just a couple of weeks of really paying attention to what we are eating and how much exercise we are getting in, we are both losing weight at a healthy, steady pace.

Mediterranean Chopped Tuna Salad | Aggie's Kitchen

It’s no secret that I’ve been trying to shed some baby weight for the last 10 months and I’ve been majorly frustrated lately because I’ve been stuck at a weight since February. Unfortunately for me (as I’m sure many others), my weight tends to affect my mood more than I’d like to admit. I get by by wearing yoga pants most of the time, but when it’s time to put on real clothes I usually get hit with a reality check that doesn’t make me feel all that good (ugh). My goal has never been to be “skinny” but to be comfortable in my skin, be healthy and fit and feel good about myself in my clothes. For me to get back to that place, I know I need to muster up a little extra will power and motivation and make smart choices, keep my calories in check and move more. So that’s what I’m doing! (Believe me it has not been easy. But with each successful day that passes it gets easier, more routine and more doable. I am looking forward to reaching my goal!)

Mediterranean Chopped Tuna Salad | Aggie's Kitchen

I have made myself this salad recipe a couple times in the last few weeks, most recently this weekend for both my husband and myself. It’s obvious that I love it, but I was extra happy to see that my husband loved it too, especially because he has never been a huge tuna fish lover (like I am). It’s light, filling and simple. It is great for lunch, but would make a nice healthy dinner salad too. Feel free to add whatever veggies you have on hand (if I had cucumbers and tomatoes they would have made it into my bowl). Also, I have been cutting back on salad calories lately by just dressing my salads with red wine vinegar, oregano, salt and pepper. If you want to add a drizzle of olive oil, feel free to, but if you love vinegar like I do then I think you will enjoy this just how it’s prepared.

Mediterranean Chopped Tuna Salad | Aggie's Kitchen

Mediterranean Chopped Tuna Salad

Serving Size: makes one large salad

Great for lunch or dinner, this Mediterranean Chopped Tuna Salad is light, full of flavor and won't leave you hungry!


  • 1 can Italian tuna in olive oil, drained well (or whatever light tuna you prefer)
  • iceberg lettuce, chopped
  • 1 celery stalk, sliced or chopped
  • green bell pepper, sliced or chopped
  • sliced or chopped sweet onion
  • 1/4 cup crumbled feta
  • red wine vinegar
  • dried oregano flakes
  • salt and pepper to taste


  1. Add lettuce, celery, pepper and onion to your salad bowl. Top with feta and tuna. Splash with red wine vinegar and sprinkle with oregano, salt and pepper, to taste.


Use whatever veggies you have on hand to make your salad your own! Optional add ins: tomato, cucumber, olives

(Disclosure: There are affiliate links in this post.)

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9 Responses to “Mediterranean Chopped Tuna Salad”

  1. Erica posted August 19, 2014 at 8:29 am

    Keep pushing! Awesome that you’re starting to see the results you want!! And my weight totally impacts my mood much more than I’d like it to :). The salad definitely looks like a keeper. I wish I liked tuna…maybe I can make it with canned chicken!

    • Aggies Kitchen posted August 19, 2014 at 1:30 pm

      you always motivate and inspire me Erica! Thank you so much for the encouragement. :) xoxo

  2. Jessica | Saucy Pear posted August 19, 2014 at 9:49 am

    This looks great, and seeing as how I’ll be joining the let’s-lose-baby-weight club when the newest baby comes (any day now!), I’ll add this to my list of yummy (and quick) options!

    • Aggies Kitchen posted August 19, 2014 at 1:26 pm

      Oh…exciting!! Good luck with the new baby and welcome to the club :)

  3. Olena@iFOODreal posted August 19, 2014 at 8:10 pm

    Yummy! Pinned! Now if I only could find wild tuna not for $5 per can. Delish anyways LOL

  4. Julia posted August 19, 2014 at 9:35 pm

    Love the Mediterranean twist on this salad!

  5. Gaby posted August 20, 2014 at 11:38 am

    This is my kind of lunch!!

  6. Valerie | From Valerie's Kitchen posted August 20, 2014 at 1:08 pm

    I like the look of the Italian tuna. I’ve always just bought whatever I find at Safeway but I’m going to look for it. I have that same big container of feta in my fridge right now! It adds so much flavor to everything – I just love it! Congrats on the weight loss :)


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