Tuna Chickpea Protein Bowl (Printable)

Protein-rich bowl with tuna, chickpeas, fresh veggies, and zesty lemon dressing for light, nutritious meals.

# 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

# Directions:

01 - In a large salad bowl, mix together chickpeas, tuna, cherry tomatoes, cucumber, red onion, parsley, and olives.
02 - In a small bowl, whisk extra virgin olive oil, lemon juice, Dijon mustard, minced garlic, salt, and black pepper until fully emulsified.
03 - Pour the dressing over the salad and gently toss to ensure all ingredients are evenly coated.
04 - Sprinkle crumbled feta cheese and red pepper flakes on top if using.
05 - Serve immediately or cover and refrigerate for up to 2 days to enhance flavor.

# Expert Advice:

01 -
  • It's genuinely ready in fifteen minutes—no shortcuts, no stress.
  • The protein keeps you full for hours, which is the real miracle here.
  • It tastes even better the next day when the flavors settle together.
02 -
  • Don't dress the salad more than an hour before eating unless you're planning to refrigerate it overnight—the vegetables release water and dilute the dressing otherwise.
  • The magic happens when you let the dressed salad sit in the fridge for at least four hours; that's when it transforms from good to genuinely crave-worthy.
03 -
  • Make the dressing in the bottom of your salad bowl before adding the vegetables, then toss everything together in the same bowl—one less dish, and the flavors start mingling immediately.
  • If you're cooking for someone avoiding dairy, skip the feta and you've got a completely clean, protein-forward salad that feels intentional rather than compromised.
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