Tuna Chickpea Protein Bowl (Printable)

A protein-packed bowl combining tuna, chickpeas, fresh veggies, and a tangy lemon dressing.

# What You Need:

→ 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 tablespoons extra virgin olive oil
09 - 2 tablespoons fresh lemon juice
10 - 1 teaspoon Dijon mustard
11 - 1 garlic clove, minced
12 - 1/2 teaspoon salt
13 - 1/4 teaspoon black pepper

→ Optional Toppings

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

# Steps:

01 - In a large salad bowl, combine chickpeas, tuna, cherry tomatoes, cucumber, red onion, parsley, and olives.
02 - In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper until emulsified.
03 - Pour the dressing over the salad and gently toss to coat all ingredients evenly.
04 - Top with crumbled feta cheese and red pepper flakes, if desired.
05 - Serve immediately, or cover and refrigerate for up to 2 days to allow flavors to meld.

# Expert Advice:

01 -
  • Everything comes together in fifteen minutes flat with zero cooking required
  • The protein combination keeps you full for hours without feeling heavy
  • It actually tastes better after a day in the fridge making it meal prep gold
02 -
  • Drain the tuna thoroughly otherwise the dressing slides right off
  • Let the salad sit for at least ten minutes before serving if you can manage it
  • The onion mellows out beautifully after a few hours in the fridge
03 -
  • Use a fork to break up the tuna chunks into smaller flakes for better distribution
  • Double the dressing and save half for salads throughout the week
  • Toast some nuts or seeds on top for added texture and healthy fats
Return