Mediterranean Monday: Mediterranean Tuna Salad

Dear Friends,

Happy Monday again! I meant to get this post up last week, but things got a little crazy! The weekend was gone in a flash, then Monday was spent grocery shopping and cooking. Michael wanted me to help him get some healthy food in his diet after two weeks spent with his kids loading down on carbs and meat. So I offered to share my meal planning with him, and he gladly accepted. I doubled everything on my grocery list to make two dinners and two lunches (we had dinner with one of his friends Tuesday night, dinner with my family Wednesday and dinner with his family Thursday, so we didn’t need a lot), plus stuff to pack for the St Louis Zoo trip over the weekend (which didn’t end up happening because I fell on the 4th and injured my tailbone).

We went grocery shopping together, which means I got to show him my system and I wondered how he would take it. I thought he might find me too structured and exhausting to keep up with. I have a list made out ahead of time with items listed in the order of where they are in the store and prices out to the side, with a grand total calculated at the bottom so I know how much I’m spending. And then I zip through the aisles at top speed doing a grab-n-go of only the items on my list and don’t even stop to look at anything else. When I asked if that was too stressful for him he said, “no, that was awesome! We’ve only been gone 45 minutes and we’ve already been to two stores and are on our way to the third, I never want to go shopping without you again!”

I feel the same…because with him along I could leave the cart sit with him and squeeze in between all of the slow movers who stand around with their carts blocking the aisle while taking five minutes to select one item to get to what I needed. Not having to maneuver a shopping cart through the people made it go even faster, and as an added bonus all he had to do was stand there by the cart and didn’t have to deal with people or trying to find stuff at all. I dislike shopping and I place a high value on time, which means I do the obligatory things like grocery shopping as efficiently as possible so I can spend more time on the important things. So doing it together was a win-win for both of us!

Anyhow, on to the food! I had two things on the list for lunches for the week — a black bean salsa that I love to put on salad greens, and this tuna salad recipe, which I also love to put on salads, but also is great on a sandwich, a wrap, or with crackers.

Mediterranean Tuna Salad



  • 2 cans of tuna in water
  • half of a green onion, whites and greens
  • 8-10 kalamata olives, cut into thirds
  • 5-6 cherry tomatoes, quartered
  • 1-2 mini sweet bell peppers (I prefer orange for the color), diced small
  • 1/8 – 1/4 cup of feta cheese, depending on how much you like
  • 1/2 cup of plain, unsweetened yogurt
  • celery salt
  • salt and pepper
  • garlic powder
  • small splash of vinegar


  1. Open and drain both cans of tuna and put in a small mixing bowl.
  2.  Add green onion, olives, tomatoes, bell pepper and feta cheese, and stir to combine and break up the tuna.
  3. Add yogurt, starting with 1/4 cup and adding more to reach the consistency you like. For my preference it takes the full 1/2 cup.
  4. Finally, sprinkle on some celery salt, pepper, garlic powder and the splash of vinegar. Stir to combine, taste, and then add some regular salt if needed.

Another variation I like to do with this is using pickled red onions instead of green onion, and omitting the splash of vinegar at the end. A taco recipe I made a couple of months ago used them and I have been putting them in a lot of stuff since then! I love the flavor of onions, but I don’t like them raw because they’re a little too strong for me. Pickling them seems to bring down the spice without taking away the flavor, and the apple cider vinegar gives the dish just a tiny extra bit of tang. I love it! All you have to do for pickled red onions is either slice them into rings or dice them, put them in a jar, and cover them with apple cider vinegar. Refrigerate for at least 30 minutes and they’re ready to use!

I don’t use this on sandwiches too much, because two slices of bread is too many carbs for the middle of the day and I end up carb crashing. So my favorite way to eat it is either by itself straight out of the bowl, or on a bed of mixed salad greens with some salt, pepper, olive oil and balsamic vinegar. Any which way you do it, it’s delicious!

Happy eating!






Author: Loren Miller

I'm a Midwestern woman living my best and healthiest life, fueled by passion and caffeine. I follow the Mediterranean diet, I'm a yoga newbie, and a hiker and general explorer of the outdoors. I adore fashion and dressing up, and finding amazing, quality designer pieces through thrift shopping. Most all of my outfits have at least one thrifted item--saving my wallet and the planet one designer top at a time <3

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