Tuna Chickpea Protein Bowl (Printer View)

Protein-packed bowl with tuna, chickpeas, fresh veggies, and zesty lemon dressing for light meals.

# Components:

→ Protein & Legumes

01 - 1 (15 oz) can chickpeas, drained and rinsed
02 - 2 (5 oz each) cans tuna in water, drained

→ Vegetables

03 - 1 cup cherry tomatoes, halved
04 - 1 small cucumber, diced
05 - 1/4 red onion, finely chopped
06 - 1/4 cup fresh parsley, chopped
07 - 1/4 cup pitted kalamata olives, sliced (optional)

→ Dressing

08 - 3 tbsp extra virgin olive oil
09 - 2 tbsp fresh lemon juice
10 - 1 tsp Dijon mustard
11 - 1 garlic clove, minced
12 - 1/2 tsp salt
13 - 1/4 tsp black pepper

→ Optional Toppings

14 - 1/4 cup crumbled feta cheese
15 - Pinch of red pepper flakes

# Method:

01 - In a large salad bowl, mix chickpeas, tuna, cherry tomatoes, cucumber, red onion, parsley, and olives.
02 - Whisk olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper in a small bowl until well emulsified.
03 - Pour the dressing over the salad and gently toss to evenly coat all components.
04 - Sprinkle crumbled feta cheese and red pepper flakes on top, if using.
05 - Serve immediately or refrigerate covered for up to 2 days to enhance flavors.

# Expert Advice:

01 -
  • It comes together in the time it takes to chop vegetables, no cooking required.
  • The protein keeps you full for hours, which means no mid-afternoon snack spiral.
  • It tastes even better the next day when the dressing really settles into everything.
02 -
  • Don't dress this salad more than a couple hours before serving, or the cucumber will weep and dilute everything.
  • If you're meal prepping, keep the dressing separate and toss it in just before eating.
03 -
  • Prep all your vegetables the night before and store them separately; assembly takes three minutes the next day.
  • If you're eating this for lunch at your desk, pack the dressing separately and add it just before you eat so nothing gets soggy.
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