Quinoa Tuna Salad

This Tuna Quinoa Salad is a great light and protein-rich quinoa salad recipe to have on hand! It's very easy to make (20 minutes total!) and makes a great light lunch or hearty side dish for dinner.

This salad is naturally gluten-free, packed with veggies, and it has a light lemony dressing.

Quinoa salad with tuna

Quinoa is a great source of plant protein, and tuna is a great source of healthy protein from seafood. Combine them together, and you have a healthy, high-protein salad that is tastier than it sounds!

I love how the flaked canned tuna mixed with the tiny quinoa, making EVERY bite flavorful. The crunch from the cucumbers, juiciness from the tomatoes, and salty creaminess from the feta only makes things better.

Ingredients

For the tuna quinoa salad:

• 1 cup uncooked quinoa (white, brown, or tricolor), rinsed well in a fine mesh colander
• Water for cooking quinoa (2 cups on the stovetop, 1 cup in the Instant Pot)
• ½ teaspoon salt
• 1 cup cherry tomatoes or grape tomatoes, halved or diced
• 1 cup diced cucumber (1 medium cucumber)
• 2 scallions, diced (or ¼ cup diced red onion)
• 2 5-oz cans tuna, drained (I use chunk lite tuna packed in water for lowest mercury and calorie content)
• ¼ - ½ cup crumbled feta (to taste)
• 2-4 tablespoons chopped fresh herbs, such as dill, basil, or parsley

For the dressing:

• 2 tablespoons olive oil
• zest of ½ - 1 lemon (optional, but if you're using a fresh lemon don't skip this! I use this zester for super easy zest)
• 1 tablespoon lemon juice
• 2 teaspoons red wine vinegar or apple cider vinegar
• 2 teaspoons honey (optional)
• 1 teaspoon mustard (Dijon or any kind)
• 1 teaspoon Italian seasoning or dried oregano
• ½ teaspoon ground black pepper (or to taste)

Equipment

• 2-3 quart pot for cooking the quinoa (or an Instant Pot)
• Fine mesh colander for draining quinoa and canned tuna
• Zester
• Citrus juicer
• Measuring cups and spoons

Instructions

Step 1: Cook the rinsed quinoa according to the package instructions. I cooked mine on the stovetop: Combine 2 cups water, ½ teaspoon salt, and 1 cup rinsed quinoa in a pot. Bring to a boil, then lower the heat, cover, and let it simmer for 12 minutes. Uncover and let it cook on low for another 3 minutes, or until the quinoa is fully cooked and releases tiny curly white strings (those are fine!) and all the water is absorbed. Remove from heat and fluff with a fork but don't stir too much. Transfer to a heat-safe bowl and let the quinoa cool.

Step 3: Prepare the dressing by mixing together all the dressing ingredients in a small bowl. Mix well with a fork.

Step 4: Add the veggies, feta, and dressing to the quinoa and mix gently. Mix until just combined, but do not overmix so the quinoa doesn't get mushy. If needed, adjust the flavor to your liking with a little extra salt or lemon juice. Serve immediately, or chill before serving.

Tasty add-ins for quinoa tuna salad

This salad is great on its own, but you can totally adjust it to your liking or to what you have on hand. It's a great clear-out-the-fridge salad! Try any of these add-ins:

• Cooked chickpeas
• Sliced olives
• Sun-dried tomatoes (oil packed and drained)
• Marinated artichoke hearts
• Diced fresh bell peppers
• Thinly sliced or diced red onion
• Canned or cooked corn
• Cooked frozen peas
• Cooked white beans
• Grated Parmesan
• Any other fresh herbs

Storing leftovers and tips for leftovers

This salad makes about 4 servings, perfect for a small lunch or a side dish for a hearty dinner. This salad is best served fresh, but it can be stored for up to 1 full day if you have leftovers. It will be a little more "watery" the next day because the cucumbers and tomatoes will release juices.

If you are not planning on finishing all of it the first time, I recommend only mixing together as much as you will eat. Store the remaining chopped veggies in one container in the fridge, the cooked quinoa and feta in another container, and the dressing in another. Then combine everything on Day 2 when ready to eat!