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Simple Summery Mediterranean Salad Jars – High Protein, Fresh & Satisfying
There are certain recipes that I find myself making on repeat, week after week. This Mediterranean-inspired salad jar is one of them. It’s quick to prepare, packed with protein, and keeps me feeling satisfied for hours. In fact, as I sit here enjoying it yet again, I couldn’t help but share it with you because it has truly become a staple in my kitchen.
What I love most about this salad is how simple ingredients—most of which you probably already have in your pantry or fridge—come together to create something so flavorful, refreshing, and nourishing. With just a few fresh vegetables, canned tuna, and chickpeas, you can prep a batch of ready-to-go lunches that will carry you through the week.
Why You’ll Love These Salad Jars
✔️ High in protein – thanks to tuna and chickpeas, this salad keeps hunger at bay.
✔️ Make-ahead friendly – perfect for meal prep; just layer in jars and store in the fridge.
✔️ Zero points (if following WW or calorie-conscious eating) – super light and wholesome.
✔️ Customizable – swap ingredients to match what you have on hand.
This salad proves that healthy eating doesn’t need to be complicated. Sometimes, it’s the simple Mediterranean flavors of lemon, oregano, fresh parsley, and ripe vegetables that create the most satisfying meals.
Ingredients You’ll Need
- 1 x 400g can chickpeas – drained and rinsed
- 2 x small tins tuna in spring water (95g each)
- 250g cherry tomatoes – diced
- 4 x baby cucumbers – diced
- 1 small red onion – finely diced
- 1 bunch fresh parsley – chopped
- 2 tsp dried oregano
- Zest & juice of 1 lemon
- Salt & pepper – to taste
👉 Optional add-ins: mixed dried herbs, hard-boiled eggs, cottage cheese, or even a sprinkle of feta for extra creaminess.
How to Make Salad Jars
- Prep your veggies – dice cucumbers, tomatoes, and onion into small bite-sized pieces.
- Drain and rinse chickpeas, then pat them dry to avoid extra liquid.
- Mix everything together – in a large bowl, combine chickpeas, tuna, vegetables, parsley, oregano, lemon zest and juice. Season with salt and pepper.
- Assemble jars – divide evenly into four mason jars or airtight containers. Store in the fridge until ready to enjoy.
Tip: If you want to keep things extra fresh, store the dressing (lemon juice, herbs, and olive oil if using) separately and drizzle it on just before eating.
Serving Suggestions
- Enjoy straight from the jar for a quick grab-and-go lunch.
- Pair with corn thins (4 thins for just 2 points) for added crunch.
- Spoon it onto wholegrain toast for a heartier meal.
- Serve over a bed of leafy greens to bulk it up into a larger salad.
Simple Swap-Outs & Variations
This salad is incredibly versatile—here are some ideas to make it your own:
- Change up the legumes → swap chickpeas for cannellini beans, black beans, or lentils.
- Switch the protein → try shredded chicken, canned salmon, grilled prawns, or even falafel for a vegetarian option.
- Add extras → hard-boiled eggs, avocado slices, or cottage cheese on top.
- Boost flavor → sprinkle with chili flakes, feta cheese, or a drizzle of olive oil.
Nutrition Benefits
This salad isn’t just delicious—it’s a powerhouse of nutrients:
- Protein from tuna and chickpeas helps keep you full longer.
- Fiber from legumes and fresh vegetables supports digestion.
- Vitamins & minerals from parsley, cucumber, and tomatoes boost your immune system.
- Healthy carbs from legumes give you energy without heaviness.
It’s the perfect balance of light yet satisfying.
Final Thoughts
If you’re looking for a quick, healthy, and versatile lunch option, these Mediterranean Salad Jars are an absolute winner. They’re meal-prep friendly, easy to customize, and bursting with fresh flavors. I make them at least once a week, and they’ve become one of my all-time favorite staples.
Next time you’re wondering what to do with a can of chickpeas and tuna, give this recipe a try—you might just find yourself making it on repeat too!
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