As the weather begins to cool, a cold lunch just doesn’t sound as good as it did during the summer. And on Fridays, when our family abstains from meat, warm, high-protein lunch options can feel pretty limited. That’s where this fiber-packed tuna & lentil salad comes into play!
It’s kind of like a bean salad, but with lentils instead (I find them a bit gentler on my gut, if you catch my drift). I source the tomatoes and parsley (or other fresh herbs) from my garden, but you can totally buy them from the store without losing the integrity of the recipe. While this salad really shines with fresh ingredients, it’s a bit more forgiving than my tomato & tuna salad because it’s served warm.
With just 8 simple ingredients, this salad is ready in the time it takes to cook your lentils (or use a can for an even quicker meal). And while I love it warm from the freshly-cooked lentils, it can also be meal prepped and reheated or served cold if you’d prefer.
Can I used canned tomatoes and/or for this tuna & lentil salad?
I really recommend fresh tomatoes, but you can use a drained can of diced tomatoes in a pinch. I find that canned tomatoes lack the brightness of fresh tomatoes from the garden. However, if you’re meal prepping this and sticking it in the microwave to reheat it, the canned tomatoes aren’t a terrible downgrade.
Canned lentils, on the other hand, work wonderfully and are a great way to save time. Just crack open the can, rinse the lentils, then combine with your other ingredients for an easy shortcut. It won’t be warm after making it with canned lentils, but you can always heat it up!
Do I need to use fresh parsley for this tuna & lentil salad?
Nope – any fresh herb that you enjoy will do, and dried herbs will even work if you’re prepping it in advance. I love the brightness and sharpness of parsley, but basil, cilantro, oregano, thyme, and other herbs each brings a unique flavor profile to the dish. If you’ve got an herb garden, use whatever sounds good that you’ve got on hand!
Can this tuna & lentil salad be meal prepped?
Yes, definitely! My favorite way to eat this tuna and lentil salad is to make it fresh and enjoy it warm. However, it’s still delicious if you make it in advance and reheat it at lunchtime for a quick and easy meal. Or serve it for breakfast with an extra protein boost by adding a fried egg (or two) on top!
It’s best eaten the day it’s made, but keeps well in the fridge for up to 3 days. For the sake of the fresh ingredients, I do not recommend freezing it!
Ingredients
- 1/2 cup dry lentils – or 1 can, drained and rinsed
- 12 oz can chunk light tuna in water, drained
- 1 yellow onion, diced
- 10oz cherry tomatoes, quartered – or other chopped fresh tomato. In a pinch, a drained can of diced tomatoes will work.
- 1/4 cup apple cider vinegar
- 2 tbsp extra virgin olive oil
- 2 tbsp fresh parsley – or other fresh herb. If making in advance, 1 tsp of dried parsley is fine.
- 1 tsp garlic powder
- Salt and pepper, to taste
Directions
Step 1: Cook lentils in well-salted water, according to package instructions. If using canned lentils, drain and rinse them.
Step 2: Combine the tuna, tomatoes, and onion in a medium mixing bowl.
Step 3: Once they’re cooked, drain the lentils and add them to the tuna, tomatoes, and onion. Stir to combine.
Step 4: Add apple cider vinegar, olive oil, fresh parsley, and garlic powder to the bowl and stir to combine. Taste add salt and/or pepper to taste.
Step 5: Serve immediately to enjoy warm, or refrigerate and serve cold or gently reheated.
Equipment
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Tuna & Lentil Salad
Looking for a high protein, fiber-packed lunch that’s packed with flavor? This easy tuna and lentil salad has it all!
- Total Time: 30 minutes
- Yield: 3 servings
Ingredients
- 1/2 cup dry lentils (or 1 can, drained and rinsed)
- 12 oz can chunk light tuna in water, drained
- 1 yellow onion, diced
- 10oz cherry tomatoes, quartered (or other chopped fresh tomato)
- 1/4 cup apple cider vinegar
- 2 tbsp extra virgin olive oil
- 2 tbsp fresh parsley – or other fresh herb. If making in advance, 1 tsp of dried parsley will also work.
- 1 tsp garlic powder
- Salt and pepper, to taste
Instructions
- Cook lentils in well-salted water, according to package instructions. If using canned lentils, drain and rinse them.
- Combine the tuna, tomatoes, and onion in a medium mixing bowl.
- Once they’re cooked, drain the lentils and add them to the tuna, tomatoes, and onion. Stir to combine.
- Add apple cider vinegar, olive oil, fresh parsley, and garlic powder to the bowl and stir to combine. Taste add salt and/or pepper to taste.
- Serve immediately to enjoy warm, or refrigerate and serve cold or gently reheated.
Notes
Pressed for time? To make in 10 minutes or less, use drained and rinsed canned lentils.
- Prep Time: 5 minutes
- Cook Time: 25 minutes
- Category: Appetizer, Lunch, Side Dish, Snack
- Cuisine: American, Italian, Mediterranean
- Diet: Dairy-Free, Gluten-Free, Pescatarian
Nutrition Facts
Amount Per Serving
Calories: 381 kcal
Fat: 13g
Total Carbohydrates: 28g
Fiber: 5g
Protein: 36g
The nutrition data provided here is for informational only and is only an estimate based on an online nutrition calculator. It cannot be verified or guaranteed, and should not be used in the treatment of medical conditions. It should not be considered a substitute for a professional nutritionist’s advice This data should be interpreted and used at your own risk.
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