Low sodium tuna chickpea salad is one of those recipes that makes lunch feel exciting again. I started making this after a week when Henry mentioned he wanted something lighter but still filling for his midday meals. So I grabbed a couple cans of no-salt-added tuna, some chickpeas, and threw together this creamy, crunchy salad that the whole family now requests on repeat. It’s packed with protein, loaded with fresh veggies, and the best part? No mayo needed. If you love easy high-protein lunches, you’ll also want to check out my low-salt chicken salad with Greek yogurt for another great option.
Why You Will Love This Recipe
- Ready in 10 minutes with zero cooking required
- Packs over 20 grams of high protein per serving from tuna and chickpeas
- Creamy Greek yogurt dressing means this is a tuna salad without mayonnaise
- Only about 90 to 130 mg sodium per serving, perfect for a low sodium tuna salad
- Crunchy celery and cucumber add fresh texture in every bite
- Great for meal prep and stays fresh in the fridge for up to 3 days
Ingredients for Your Low-Sodium Tuna Chickpea Salad
- 2 cans (5 oz each) no-salt-added tuna in water, drained (choose tuna with 120 mg sodium or less per can)
- 1½ cups chickpeas, cooked without salt or no-salt-added canned, drained and rinsed well
- ⅓ cup plain Greek yogurt
- 1 tablespoon extra-virgin olive oil
- 1 tablespoon fresh lemon juice
- 2 teaspoons apple cider vinegar
- 1 teaspoon no-salt-added Dijon mustard (optional)
- ½ cup finely diced celery
- ¼ cup finely diced cucumber
- 2 tablespoons finely chopped red onion or shallot
- 2 tablespoons chopped fresh dill or parsley
- ¼ teaspoon garlic powder (not garlic salt)
- ¼ teaspoon freshly ground black pepper
- ½ teaspoon honey (optional, for a slightly sweet relish-like flavor)
- Additional lemon juice, to taste
Substitution notes: If you can’t find no-salt-added canned chickpeas, cook dried chickpeas from scratch without adding salt. Regular canned chickpeas contain too much sodium even after rinsing. For the dressing, any plain unsweetened Greek yogurt works well here.
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Low-Sodium High-Protein Tuna Chickpea Salad
- Total Time: 10 minutes
- Yield: 4 servings 1x
Description
This low-sodium tuna chickpea salad combines tuna, chickpeas, crunchy vegetables and a creamy Greek yogurt dressing. It contains no added salt, mayonnaise or pickle relish, making it suitable for a quick, protein-rich lunch or meal-prep option.
Ingredients
- 2 cans, 5 ounces each, no-salt-added tuna in water, drained (choose tuna containing 120 mg sodium or less per can)
- 1 1/2 cups chickpeas cooked without salt (or use no-salt-added canned chickpeas, drained and thoroughly rinsed)
- 1/3 cup plain Greek yogurt
- 1 tablespoon extra-virgin olive oil
- 1 tablespoon fresh lemon juice
- 2 teaspoons apple cider vinegar
- 1 teaspoon Dijon-style mustard with no added salt, optional
- 1/2 cup finely diced celery
- 1/4 cup finely diced cucumber
- 2 tablespoons finely chopped red onion or shallot
- 2 tablespoons chopped fresh dill or parsley
- 1/4 teaspoon garlic powder, not garlic salt
- 1/4 teaspoon freshly ground black pepper
- 1/2 teaspoon honey, optional, for a slightly sweet relish-like flavor
- Additional lemon juice, to taste
Instructions
- Prepare the chickpeas: Place the chickpeas in a medium mixing bowl. Lightly mash approximately half of them with a fork, leaving the remaining chickpeas whole for texture.
- Add the tuna: Flake the drained tuna with a fork and add it to the chickpeas.
- Make the dressing: In a small bowl, mix the Greek yogurt, olive oil, lemon juice, apple cider vinegar, mustard, garlic powder, black pepper and optional honey.
- Combine the salad: Add the celery, cucumber, red onion and fresh herbs to the tuna mixture. Pour the dressing over everything and stir gently until evenly combined.
- Adjust the flavor: Add more lemon juice, vinegar, black pepper or fresh herbs as needed. Do not add salt.
- Serve: Serve immediately in lettuce cups, over mixed greens or with unsalted whole-grain crackers.
Notes
Sodium Warning: Regular canned tuna, regular canned chickpeas, mayonnaise, Dijon mustard and pickle relish can contain substantial amounts of sodium. Use only products marked no salt added or products with sodium amounts that fit the limits listed in this recipe.
Chickpea Tip: Draining and rinsing canned beans can reduce some of their sodium, but regular canned chickpeas may still contain too much sodium for this recipe to qualify as low sodium. No-salt-added chickpeas or chickpeas cooked from dried beans are the safest choices.
Substitutions: Swap Greek yogurt for mashed avocado for a dairy-free option. Use fresh parsley if dill is unavailable. Replace red onion with shallot for a milder flavor.
Storage: For meal preparation, divide the salad into four equal portions and store in covered containers in the refrigerator for up to 3 days.
Serving Ideas: Serve in lettuce cups, over mixed greens, stuffed into whole-grain pita or alongside unsalted whole-grain crackers.
Nutrition Note: The final sodium content depends on the exact tuna, chickpea, yogurt and mustard brands used. Check and calculate the sodium listed on each package before publishing a precise nutrition value.
- Prep Time: 10 minutes
- Category: Lunch
- Method: Mixing
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 200
- Sodium: 110
- Fiber: 6
- Protein: 21
How to Make This Healthy Tuna Chickpea Salad
Step 1: Prep the Chickpeas
Place the chickpeas in a medium mixing bowl. Use a fork to lightly mash about half of them. Leave the rest whole so you get that nice mix of creamy and chunky texture. (Trust me, this little step makes a big difference.)
Step 2: Flake the Tuna
Drain the tuna well and flake it with a fork right into the bowl with the chickpeas. Break it into small, even pieces so every bite has protein.
Step 3: Mix the Dressing
In a small bowl, whisk together the Greek yogurt, olive oil, lemon juice, apple cider vinegar, mustard, garlic powder, black pepper, and optional honey. This creamy dressing gives you all the richness of mayo without the extra sodium or fat.
Step 4: Toss It All Together
Add the celery, cucumber, red onion, and fresh herbs to the tuna mixture. Pour the dressing over everything and gently stir until it’s all evenly coated.
Step 5: Taste and Adjust
Give it a taste and add more lemon juice, vinegar, black pepper, or fresh herbs if needed. Do NOT add salt. The natural flavors do all the heavy lifting here.
Storage and Reheating
This high protein chickpea salad stores really well for meal prep. Divide it into four equal portions and keep them in airtight containers in the refrigerator for up to 3 days.
The salad actually tastes even better the next day once the flavors have had time to blend together. Just give it a quick stir before eating. I don’t recommend freezing this one since the Greek yogurt and fresh veggies won’t hold up well after thawing.
Fun Ways to Serve Your Low-Sodium Tuna Chickpea Salad
- Scoop it into crispy lettuce cups for a low-carb lunch
- Pile it on top of mixed greens for a filling salad bowl
- Serve with unsalted whole-grain crackers for a satisfying crunch
- Stuff it into a whole-wheat pita for a quick sandwich
- Isabella and Emma love it rolled up in a soft tortilla wrap. Noah just eats it straight from the bowl with a spoon (and honestly, I don’t blame him!)
Have you ever tried adding chickpeas to your tuna salad? Once you do, you won’t go back.
Frequently Asked Questions About Low-Sodium Tuna Chickpea Salad
Is Tuna Chickpea Salad High in Protein?
Yes! Each serving of this healthy tuna chickpea salad packs approximately 20 to 22 grams of protein. The combination of tuna and chickpeas gives you a double dose of protein that keeps you full for hours.
How Do I Keep This Salad Low in Sodium?
The key is choosing no-salt-added tuna and chickpeas. Regular canned versions can have 300 to 500 mg of sodium per can. Also skip the mayo and traditional Dijon mustard, which both add sodium quickly. Check every label before you start.
How Long Does Tuna Chickpea Salad Last?
Store it in a covered container in the refrigerator for up to 3 days. It makes a great meal prep option for busy weekday lunches.
Can I Make This Salad Without Mayonnaise?
Absolutely! Plain Greek yogurt works perfectly as a creamy, tangy substitute for mayo. It adds protein too, which is a bonus. You won’t miss the mayo at all, I promise.
Recipes You May Like
- Low-Salt Tuna Cucumber Bites for another quick, protein-packed snack
- Low-Sodium High-Protein Snacks if you need more ideas for healthy bites
- Best Healthy Southwest Tuna Bowl for a different spin on tuna with bold flavors
Time to Dig In
This low-sodium tuna chickpea salad is proof that eating healthy doesn’t mean giving up flavor. It’s quick, it’s satisfying, and it comes together in just 10 minutes with ingredients you probably already have on hand.
I’d love to hear what you think if you give this one a try. Drop a comment below, and don’t forget to save this recipe to Pinterest so you always have it when meal prep day rolls around!
Happy cooking
