Looking for a light, fresh and protein-loaded meal that you can whip up in under 30-minutes? This Quinoa Tuna Salad is your new go-to meal! Whether you’re meal prepping for the week or throwing together a quick lunch, this salad is simple, satisfying, and loaded with wholesome ingredients.
This healthy tuna salad with quinoa hits all the right notes. it’s flavorful, filling, and incredibly easy to make. The combo of flaky tuna, crunchy vegetables, and fluffy quinoa makes every bite refreshing and satisfying. Plus, it’s packed with lean protein, healthy fats, and fiber, making it perfect for anyone looking for a balanced meal.
If you’re tired of the same old lunch ideas, this quinoa tuna bowl will shake things up while keeping your meals nutritious and energizing.
Ingredients You’ll Need
- 1 cup uncooked quinoa – note that 1 cup of uncooked quinoa yields about 3 cups of cooked quinoa
- 2 cans tuna – in water or olive oil, drained
- 1 English cucumber – diced but it doesn’t need to be peeled
- 1 cup cherry tomatoes – halved
- 1/2 red onion – thinly sliced lengthwise
- 1/2 cup fresh parsley – finely chopped. Can substitute for cilantro.
Lemon Mustard Dressing:
For the dressing you’ll need a few cloves of garlic, juice from two lemons, dijon or country mustard (with mustard seeds!), a good quality olive oil, cilantro, salt and pepper. This dressing is quite literally my go-to dressing for all my quinoa salads. Over the years I have tasted so many variation and found this lemony mustard dressing to be the best flavor that compliments the quinoa and vegetables.
How to Make Quinoa Tuna Salad
- Cook the Quinoa: Rinse quinoa under cold water, then cook according to package instructions. Let it cool completely. I like to keep my quinoa in a strainer while it cools off, so it also drains all the liquids so I end up with the most fluffy quinoa ever!
- Prep the Veggies: While quinoa cooks and cools off, chop the cucumber, cherry tomatoes, red onion, and herbs.
- Make the Dressing: In a small blender or bowl, combine garlic, lemon juice, mustard, olive oil, cilantro, salt, and pepper. Blend or whisk until smooth.
- Assemble the Salad: In a large bowl, combine the quinoa, tuna, chopped veggies, and parsley. Pour the dressing over and toss well.
- Serve: Enjoy immediately or store in meal prep containers for about 3-4 days.
NOTE
For the dressing use a blender or food processor to make a super creamy and well blended dressing. If one is not available you can use a mortar and pestle to mash up the garlic and herbs, then add the mustard, olive oil, salt and pepper and continue to mix until pasty or creamy.
More Quinoa Recipes You’ll Love
If you enjoyed this recipe, don’t miss these other popular quinoa salads.
- Quinoa Chickpea Lunch Bowls with 3 types of plant based protein. These plant-powered bowls also make a great post-workout option, providing your body with the essential nutrients needed for recovery.
- This super popular Quinoa Chickpea Salad that’s made with lots of colorful veggies, beans, herbs and a delicious lemony dressing.
- Also be sure to try this Quinoa Tabbouleh Salad, with the traditional tabbouleh flavors but made gluten-free by using quinoa instead of bulgur wheat.
- Lastly, this Quinoa Beet and Arugula Salad is the perfect springtime salad, simply add some chicken, steak or shrimp for a protein-packed lunch.
This quinoa tuna salad recipe is proof that healthy eating doesn’t have to be boring. It’s bright, nourishing, and so easy to make. Whether you’re looking for a quick lunch, meal prep solution, or a fresh dinner idea, this salad is sure to become a favorite.
Quinoa Tuna Salad Recipe
Ingredients
- 1 cup quinoa
- 1 English cucumber quartered
- 1 cup cherry tomatoes halved
- 1/2 cup red onion sliced
- 2 cans tuna
- 1/2 cup parsley chopped
Lemon Mustard Dressing
- 3 cloves garlic
- 2 lemon juiced
- 1 tbsp dijon or country mustard
- 1/3 cup olive oil
- 1/2 cup cilantro
- 1/2 tbsp salt and pepper
Instructions
- Cook quinoa according to package instructions. Allow it to drain off excess liquid and cool off completely.
- While the quinoa is cooling, chop up the veggies. Set aside
- Also drain the two cans of tuna and using a fork break them up into flaky bits.
- Add dressing ingredients to a food processor, all at once and pulse until super creamy.
- When ready to build your quinoa tuna salad, add the quinoa and veggies to a big bowl. Add the flaky tuna. Toss in dressing.
- Serve immediately and use up leftover within 3-4 days.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
