Quick & Fresh Tuna Salad with Quinoa and Crunchy Veggies

Published 4 months ago
0 ratings

This tuna and quinoa salad is a simple mix of protein, fresh vegetables, and a creamy dressing. It uses cherry tomatoes, baby spinach, cabbage, and peppers, with a lemon yoghurt pesto dressing. It’s quick to make and works well for lunch, dinner, or meal prep.

Quick & Fresh Tuna Salad with Quinoa and Crunchy Veggies
category Quick & Easy
meal type Lunch
difficulty Easy
Preparation in 15 minutes
Cooks in 15 minutes
Serves 4

Nutrition

  • Calories 490kcal 128kcal
  • Fat 17.5g 4.6g
  • Carbs 52.1g 13.6g
  • Proteins 29.1g 7.6g
  • Fibre 9.5g 2.5g

Ingredients

  • Main Recipe

On the top

Dressing

Spoon measurements may change based on how you scoop the ingredients.

For the most accurate results and nutrition info, it’s best to use grams.

tsp = teaspoon
tbsp = tablespoon

Method

Why I Like this Recipe

I like this recipe because it’s healthy and filling. Tuna gives protein, quinoa adds energy, and the vegetables add crunch. The pesto dressing ties it together. It’s quick to make and good for busy days or meal prep.

Tips and Variations

  • Add avocado slices or a cucumber for an extra boost of healthy fats and hydration.
  • Replace tuna with salmon or grilled chicken for a different protein option.
  • Make it vegetarian: swap tuna for chickpeas, lentils, or tofu.
  • For extra fibre, mix in sweetcorn or black beans.
  • Serve chilled on warm days for a refreshing meal.
  • Turn it into a meal-prep bowl. It keeps well in an airtight container.
  • Sprinkle feta or light cheddar on top for a flavour boost.

Meal Storage

Store in an airtight container for up to 3 days. Keep the dressing separate if preparing ahead of time to maintain freshness and texture.

Frequently Asked Question

Yes! Quinoa is high in protein and fibre, helping you stay fuller for longer and support healthy weight management.
Absolutely. Tuna in spring water is leaner, while tuna in oil is richer. Choose whichever you prefer.
Yes, it’s ideal for meal prep. Store in the refrigerator and add the dressing right before serving for optimal texture.
Try light mayonnaise, hummus, or mashed avocado for a different type of creamy dressing.

Closing Note

This tuna quinoa salad is easy to make and full of good ingredients. It’s a solid option for lunch, meal prep, or dinner.

  • 💪 High Protein
  • ⏱️ Ready in 30
  • 🌾 High Fibre
  • 🚫 Not Freezer Friendly

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