High-Protein Tuna, Chickpea & Feta Salad Jar

High-Protein Tuna, Chickpea & Feta Salad Jar

High-Protein Tuna, Chickpea & Feta Salad Jar

Serves: 1

Ingredients for 1 jar

Dressing

  • 1 tbsp olive oil
  • 1–2 tbsp lemon juice
  • ½  tsp Italian seasoning
  • ½  tsp garlic powder
  • Salt and pepper to taste 

Salad

  • ½ cup canned tuna, drained
  • ⅓ cup chickpeas, drained and rinsed
  • ¼ cup cherry tomatoes, halved
  • ½ cup cucumber, diced
  • Romaine lettuce, chopped
  • 2 tbsp crumbled feta cheese

Method

  1. In a jar, whisk together all the dressing ingredients. 
  2. Arrange cucumber, tomatoes, chickpeas, tuna, romaine lettuce and top with feta cheese.
  3. Toss well before eating.

 

Meal prep tips

Best for: 2–3 days of meal prep.

Jar layering: Put the dressing on the bottom, followed by chickpeas and tuna, then tomatoes and cucumber, with feta and romaine toward the top. This helps prevent the lettuce from becoming soggy.

Fridge: Store at ≤5°C and use within 2–3 days for best quality. Keep refrigerated rather than leaving the jar at room temperature.

Freezer: Not recommended as a complete salad jar. The lettuce, cucumber, tomatoes and feta will become watery and change texture after freezing. Tuna and chickpeas can be frozen separately, but this isn't necessary for such a quick-prep meal.

Tip: If preparing several jars, keep the dressing separate and add it just before eating for the freshest result.

Macros per serve

Calories 440 kcal

Protein 32g

Carbohydrates 25g

Fat 24g

Fibre 7g

Sugars 5g

Health benefits 

Tuna is an excellent source of protein and provides omega-3 fatty acids, selenium and vitamin B12. It helps make this salad particularly filling while keeping the carbohydrate content moderate.

Chickpeas provide plant-based protein, fibre, folate, iron and magnesium. Their fibre and resistant starch can support digestive health and help with fullness.

Feta contributes protein and calcium, although it is also relatively high in sodium, so you may not need much additional salt in the dressing.

Avocado isn't included in this recipe, but the combination of olive oil and feta provides healthy fats. Olive oil is rich in monounsaturated fat and antioxidant compounds.

Tomatoes, cucumber and romaine add vitamin C, vitamin K, folate, potassium, carotenoids, water and additional fibre while keeping the salad fresh and relatively low in calories.

Lemon, garlic and Italian herbs add plenty of flavour without needing a creamy, high-calorie dressing.

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