Tuna Chickpea Protein Bowl (Printable)

Protein-packed bowl with tuna, chickpeas, fresh veggies, and zesty lemon dressing for a light, nutritious meal.

# Components:

→ Protein & Legumes

01 - 1 can (15 oz) chickpeas, drained and rinsed
02 - 2 cans (5 oz each) 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

# Method:

01 - In a large bowl, mix chickpeas, tuna, cherry tomatoes, cucumber, red onion, parsley, and kalamata olives.
02 - Whisk olive oil, lemon juice, Dijon mustard, minced garlic, salt, and black pepper in a small bowl until emulsified.
03 - Pour the dressing over the salad mixture and toss gently until evenly coated.
04 - Sprinkle crumbled feta cheese and red pepper flakes on top, if desired.
05 - Serve immediately or refrigerate, covered, for up to two days to enhance flavors.

# Expert Advice:

01 -
  • It comes together faster than most people can scroll through their lunch options, yet tastes like you actually planned ahead.
  • The protein hits so hard that you won't be hungry again until dinner, and your body will thank you for it.
  • It's endlessly flexible—whatever vegetables you have on hand will work, making it perfect for those chaotic weeks when shopping doesn't happen.
02 -
  • Never skip rinsing the chickpeas and draining the tuna properly—excess liquid is the enemy of a good salad and will water down your dressing.
  • Make the dressing separate from the vegetables and only combine when you're ready to eat or store. This keeps everything crisp and prevents sogginess.
  • If you're prepping this for the week, store the components separately and assemble each portion fresh, or at least add dressing only to what you're eating that day.
03 -
  • Make a bigger batch of dressing than you think you need and keep it in the fridge—it lasts forever and suddenly you can throw this salad together even faster next time.
  • If your feta is crumbly and dry, crumble it fresh right before serving instead of prepping it ahead, and it'll taste ten times better on your plate.
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