Exercise Clinic
Mediterranean Tuna Salad

Mediterranean Tuna Salad

Protein-rich tuna with olives, feta, and fresh vegetables

💪 High Protein
🥗 Low Carb
✓ Diabetes Friendly

15m

Total

260

Calories

28g

Protein

4

Servings

Nutrition Information

10g

Carbs

4g

Fiber

6g

Net Carbs

13g

Fat

Blood Sugar Impact

Glycemic Index (GI)

Low

25

Absorption speed

Glycemic Load (GL)

Low

2

Total impact per serving

💡 GI measures absorption SPEED, GL measures TOTAL IMPACT on your blood sugar.

Ingredients

  • 4 cans (5oz each) Canned tuna (in water, drained)
  • 6 cups Mixed greens
  • 2 cups Cherry tomatoes (halved)
  • 1 Cucumber (diced)
  • 1/2 cup Kalamata olives (pitted)
  • 1/4 Red onion (thinly sliced)
  • 1/2 cup Feta cheese (crumbled)
  • 3 tbsp Olive oil (extra virgin)
  • 2 tbsp Red wine vinegar
  • 1 tsp Dried oregano
  • to taste Salt and pepper

Instructions

  1. 1

    In a large salad bowl, combine mixed greens, halved cherry tomatoes, diced cucumber, olives, and sliced red onion

  2. 2

    Drain tuna very well and flake into large chunks

  3. 3

    Add tuna to the salad bowl

  4. 4

    Sprinkle crumbled feta cheese over everything

  5. 5

    In a small jar or bowl, whisk together olive oil, red wine vinegar, dried oregano, salt, and pepper

  6. 6

    Shake or whisk vigorously to emulsify

  7. 7

    Pour dressing over the salad

  8. 8

    Toss gently to combine all ingredients

  9. 9

    Divide among 4 plates

  10. 10

    Serve immediately at room temperature or chilled

💡 Tips

  • •Use high-quality olive-oil packed tuna for richer flavor
  • •Can add chickpeas for extra fiber and substance
  • •Make dressing ahead and store in fridge for up to 1 week
  • •Add hard-boiled eggs for even more protein