Aggie's Kitchen

Mediterranean Chopped Tuna Salad

Mediterranean Chopped Tuna Salad - flavor packed, high in protein and veggies and low in carbs. My go-to lunch salad!

I originally posted this Mediterranean Chopped Tuna Salad a little over a year ago. I made it again recently and decided to snap some new pics (the ones in the original post were from my iPhone). It’s one of my go-to salads (one that I will most likely be having for lunch today) and really fills you up with a good amount of veggies and protein. It’s funny, and a little ironic, because as I’m rereading my thoughts in my original post as I just scheduled initial assessment for my gym’s 60 Day Comeback Challenge for tomorrow this morning.

Earlier this year, I made a commitment to make health and fitness a priority in my life. I know I am generally very health and fitness focused but I had some personal changes and goals I wanted to work towards, especially after having my 3rd child. Joining a new gym and really stepping up my work outs have been a game changer for me. I feel stronger than I ever have in my life and am really proud of my accomplishments at the gym. I wake up before the crack of dawn 4 days a week and am excited to get to the gym – how many people can say that? I love my trainers, my workouts and the overall postive vibe and people at my gym.

Now, although I feel stronger and have the gym situation under control, I still struggle with food. Plain and simple – I like to eat! 🙂 My Fitness Pal is going to make a comeback in my life to help my achieve my goals in the 60 Day Challenge (and maybe help me win some cash too!). I’ll keep you posted here and hope to share any food and recipe ideas that are helping me along the way.

Stay tuned…and enjoy this salad in the meantime.

Mediterranean Chopped Tuna Salad - flavor packed, high in protein and veggies and low in carbs. My go-to lunch salad!

 (Originally posted August 19, 2014)

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

Print Recipe

Mediterranean Chopped Tuna Salad

Yield: makes 1 salad


  • 1 can Italian tuna in olive oil, drained well (or whatever light tuna you prefer)
  • iceberg or romaine lettuce, chopped
  • 1 celery stalk, sliced or chopped
  • 1/2 green bell pepper, sliced or chopped
  • 1/2 cucumber, sliced or chopped
  • 1/4 onion, sliced or chopped
  • 1/4 cup crumbled feta
  • pepperoncini, optional
  • a couple of splashes of red wine vinegar and a drizzle of olive oil
  • dried oregano flakes
  • salt and pepper to taste


  1. Add lettuce, celery, pepper, cucumber 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.

For a less filling salad, use only half a can of tuna.

Follow AggiesKitchen on Instagram and show us what recipes you are making from the blog! Use the hashtag #aggieskitchen - I'd love to see what you are cooking up!

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

Follow Aggie’s Kitchen’s board Salads on Pinterest.

Are you following me on Instagram, Twitter, Facebook and Pinterest? If you’d like to subscribe to Aggie’s Kitchen and have each post delivered straight to your e-mail box, then please add your email here. Happy cooking!

There are affiliate links in this post. I make small earnings through any purchases made through these links. Thank you for supporting Aggie’s Kitchen!

Keep in Touch

Never miss a recipe! Subscribe to receive new post updates via email:

16 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 🙂

  7. Megan {Country Cleaver} posted September 28, 2015 at 10:47 pm

    I love having a half salad with my half sad desk sandwich at work. A salad always makes lunch a little brighter – and this is so wonderful! I am a sucker for feta and pepperocini!

  8. Sandy @ RE posted September 29, 2015 at 11:15 am

    Aggie, this sounds amazing. I love tuna for lunch, and it’s even better in a salad!

  9. Liz @ The Lemon Bowl posted September 29, 2015 at 12:43 pm

    I am so proud of you and your commitment to fitness (AND healthy eating!!) You are such an inspiration Aggie – and the fact that you’re doing it all while staying home with three kids, you’re a ROCK STAR!! <3 

  10. Brenda @ a farmgirl's dabbles posted September 29, 2015 at 6:22 pm

    I will admit that raw celery is never my first choice in veggies (or even my second or third or fourth choice!). But seeing how you sliced it thinly and added it to your salad, I think I could really learn to incorporate it more into my menus. Great salad, love the tuna and pepperoncini together!

  11. KalynsKitchen posted October 1, 2015 at 8:55 am

    Great recipe Aggie! I just featured it this morning in my 25 Deliciously Healthy Low-Carb Recipes round-up. Hope a lot of my readers will come over here and check it out!

    And I buy that same brand of tuna; love it!

    • Aggies Kitchen posted October 1, 2015 at 1:53 pm

      Thank you so much Kalyn! You’re the best!

  12. Angelina posted October 2, 2015 at 2:22 pm

    Hi Aggie! This is definitely my kind of salad, but I’ll need to find that tuna, since I wouldn’t make this incredible salad with my usual ‘packed in water’ (diet) tuna. We have an Italian import store/deli in our town, so I’m sure I’ll find it there. I have a large wedge of Gorgonzola on hand, so I’ll use that instead of Feta, since my family & I love it. I came across your blog this morning, and signed up to receive it after checking it out. It seems that you post tasty & healthy recipes which my family and I will enjoy, so I’ll be looking forward to receiving many more delectable recipes in the near future.


  1. Pingback: Chicken, Pear and Avocado Salad | Aggie's Kitchen

Leave a Comment