This tuna quinoa salad is a healthy, flavorful dish that combines protein-rich tuna, nutritious quinoa, crunchy cucumbers, and creamy avocados, all tossed in a refreshing lemony dressing.
Perfect for a quick lunch, a light dinner, or meal prep, this salad offers a balance of textures and flavors, from the fluffy quinoa and flaky tuna to the crisp cucumbers and zesty dressing.
I always aim to make food that’s light and healthy without compromising on flavor. I love experimenting with different ingredients to create dishes that are both nutritious and delicious.
Salads, in particular, are a favorite—I can never get enough of them and enjoy having them every day, whether for lunch, dinner, or even as my main meal. Here’s a quick and tasty salad you can prepare in under 10 minutes!
For more quinoa salad options try balsamic quinoa salad with black beans, or beet quinoa salad, or quinoa with fava beans.
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Why You'll Love This Recipe
- Nutrient-Dense: It’s packed with protein from the tuna and quinoa, healthy fats from the avocado, and a variety of vitamins and minerals from the fresh vegetables, making it a well-rounded meal.
- Quick and Easy: This recipe comes together quickly, making it perfect for busy weeknights or a simple lunch option.
- Versatile: The salad can easily be customized with different proteins, grains, and vegetables, allowing everyone to tailor it to their tastes and dietary preferences.
- Flavorful: The combination of ingredients creates a delightful balance of flavors and textures, from the creamy avocado to the crunchy cucumbers and the savory tuna.
- Meal Prep Friendly: It holds up well in the fridge, making it an excellent choice for meal prep. You can enjoy it throughout the week without losing its freshness.
- Light and Satisfying: The salad is filling yet light, making it an ideal option for those looking to eat healthy without feeling weighed down.
Ingredients
- Solid Tuna Can in Water - I prefer using solid tuna over chunk tuna because I enjoy the firmer texture it provides. prefer to buy tuna packed in water with no added salt, so I can control the amount of salt and oil when mixing it into my salad.
- Quinoa - Quinoa is nutrient-dense, and gluten-free It's packed with protein, fiber, and essential amino acids, making it a popular choice for healthy, balanced meals.
- Avocado - Avocado pairs well with all the ingredients in this recipe and has a creamy texture, in addition to its healthy fats.
- Persian Cucumbers - I love to use Persian cucumbers, they are small, and crisp with thin, smooth skin and a mild, slightly sweet flavor, perfect for salads and snacking.
- Red onions - can add an extra flavor to the salad.
- Cilantro - For garnishing.
- Fresh Lemon Juice - Fresh lemon juice is highly recommended to use for dressing.
- Sea Salt - I like to use sea salt.
- Extra Virgin Olive oil - Good quality extra virgin olive oil makes a big difference in the taste.
Variations and Substitutions
- Protein Variations: Swap tuna with grilled chicken, chickpeas, or tofu for a plant-based option.
- Grain Substitutions: Instead of quinoa, try using farro, couscous, or brown rice for a different texture and flavor.
- Veggie Additions: Add bell peppers, shredded carrots, or roasted sweet potatoes for extra color and nutrients.
- Healthy Fats: Add sliced almonds, or toasted seeds to enhance a crunch.
Storage and Expert Tips
- Keep the salad in an airtight container in the refrigerator for up to 2 days.
- If possible, store the dressing separately to prevent the salad from becoming soggy. Add it just before serving.
- Cook quinoa ahead of time: Rinse quinoa before cooking to remove its natural bitterness. Use a 2:1 water-to-quinoa ratio and let it simmer until all the water is absorbed for fluffy grains.
Frequently Asked Questions
Yes, quinoa is naturally gluten-free, making this salad a great option for those with gluten sensitivities.
To add more bulk, consider including additional ingredients like black beans, corn, or roasted sweet potatoes, or serve the salad over a bed of greens.
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More Delicious Salads
Tuna Quinoa Salad
- Prep Time: 10 minutes
- Total Time: 10 minutes
- Yield: 1 1x
- Category: Lunch
- Cuisine: American
- Diet: Gluten Free
Description
This tuna quinoa salad is a healthy, flavorful dish that combines protein-rich tuna, nutritious quinoa, crunchy cucumbers, and creamy avocados, all tossed in a refreshing lemony dressing.
Perfect for a quick lunch, a light dinner, or meal prep, this salad offers a balance of textures and flavors, from the fluffy quinoa and flaky tuna to the crisp cucumbers and zesty dressing.
Ingredients
- 1 can solid tuna in water
- 1 avocado sliced
- 2-3 Persian cucumbers chopped
- 1 tablespoon red onions chopped
- ¼ cup cooked quinoa
- Juice of 1 lemons (adjust to taste)
- 2 tablespoons olive oil
- Sea Salt (adjust to taste)
- 1 teaspoon Cilantro for garnishing (optional)
Instructions
- Cook the quinoa separately and set aside to cool.
- Open the tuna can and drain all the water.
- Transfer the tuna to a salad bowl.
- Slice the cucumbers into squares and add them to the bowl.
- Peel the avocado, slice it, and add it to the mix.
- Chop the onions and include them as well.
- In a separate bowl, prepare the dressing by mixing lemon juice, sea salt, and olive oil.
- Pour the dressing over the salad and toss gently to combine.
- Sprinkle some cilantro on top before serving.
Notes
- Keep the salad in an airtight container in the refrigerator for up to 2 days.
- If possible, store the dressing separately to prevent the salad from becoming soggy. Add it just before serving.
- Cook quinoa ahead of time: Rinse quinoa before cooking to remove its natural bitterness. Use a 2:1 water-to-quinoa ratio and let it simmer until all the water is absorbed for fluffy grains.
Maya says
I made this recipe for lunch the other day, it took less than 10 minutes to prepare, so delicious and filling. Thanks for sharing.
Wafa Shami says
Hi Maya, that's great. Thank you.