Tuna Chickpea Salad Jars

Tuna Chickpea Salad Jars are a nutritious, portable lunch perfect for busy days. With protein-rich tuna and fiber-packed chickpeas, these layered salads offer a Mediterranean-inspired flavor while keeping carbs moderate and healthy fats high. Prep them in mason jars for up to five days of grab-and-go convenience that keeps ingredients fresh and crisp.

Why You’ll Love It
High in protein and fiber to keep you full longer.
Includes omega-3s from tuna for heart and brain health.
Easy meal prep for the entire workweek.
Mediterranean flavors with lemon, olive oil, and fresh herbs.

Ingredients
2 cans 5 oz each tuna packed in water or olive oil drained
1 can 15 oz chickpeas rinsed and drained
1 cup cherry tomatoes halved
1 cup cucumber diced
½ cup red onion finely chopped
½ cup feta cheese crumbled optional
¼ cup Kalamata olives sliced optional
3 tablespoons extra virgin olive oil
Juice of 1 lemon
1 teaspoon dried oregano
Salt and black pepper to taste

Instructions
In a small bowl whisk olive oil lemon juice oregano salt and pepper to make the dressing.
Divide dressing equally into the bottoms of 4 large mason jars.
Layer chickpeas first then tuna followed by cucumbers tomatoes red onion olives and feta.
Seal jars tightly and refrigerate for up to 5 days.
When ready to eat shake the jar to mix and pour into a bowl or eat straight from the jar.

Make Ahead Tips
Keep jars upright in the fridge so the dressing stays at the bottom until you’re ready to eat.
For extra protein add boiled eggs or a handful of pumpkin seeds before serving.

Nutritional Highlights per jar
Calories 350
Protein 26g
Carbs 21g net carbs 16g
Fiber 5g
Fat 18g
EPA DHA approximately 0.6g from tuna

This salad is refreshing filling and nutrient dense making it perfect for lunch on the go or a quick post workout meal