If you are a busy mom and you need a healthy lunch that keeps you full, this 10-minute feta and tuna salad is one of the easiest meals to repeat. It is a no-cook salad bowl with crisp lettuce, tuna, feta, sweet corn, and a quick oregano vinaigrette. You can prep it fast, eat it immediately, and still feel like you made a real meal.
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Ingredients
- 1 large head romaine or crisp lettuce, chopped (about 8 cups, 300-350g)
- 2 cans tuna in water, drained (about 8 oz total, 2 x 120g drained)
- 1 cup corn kernels, drained (165g)
- About 7 oz feta cheese, crumbled (200g)
- 1 small onion, very thinly sliced (about 70g)
Vinaigrette
- 4 tbsp extra-virgin olive oil (60ml)
- 2 tbsp red wine vinegar (30ml)
- 1 tsp Dijon mustard
- 1 tsp dried oregano
- 1/4 tsp salt
- Freshly ground black pepper to taste
How to Prepare
- Make the vinaigrette: In a small jar or bowl, whisk olive oil, vinegar, Dijon, oregano, salt, and pepper until emulsified.
- Prep the salad: Add chopped lettuce to a large bowl. Scatter over corn, sliced onion, drained tuna (flaked), and sprinkle the crumbled feta on top.
- Toss and serve: Drizzle with the vinaigrette and toss gently to coat. Serve immediately.
- Optional: Chill 10 minutes for extra refreshing crunch.
Nutritional Information (per serving, 4 servings, includes the vinaigrette)
- Calories: 385
- Protein: 25g
- Carbohydrates: 14g
- Fiber: 2-3g
- Fats: 25g
Serving Suggestion
Serve with 1 slice of whole-grain bread and black coffee (no sugar). Simple and satisfying.
Want another fast option? Try my 10-Minute Egg Salad Bowl (Feta, Mozzarella, Vinaigrette) for a high-protein lunch you can prep in minutes.
Tips and Variations
– Make-ahead: Store the salad without dressing up to 2 days. Keep the vinaigrette in a jar in the fridge.
– No tuna: Use grilled chicken or chickpeas.
– Milder onion: Soak slices in cold water for 10 minutes, then drain.
– Lighter dressing: Use 3 tbsp oil and 2 tbsp vinegar.
Why you will love this salad
- 10-minute prep, zero cooking.
- Protein-rich, tuna and feta keep you full.
- Creamy and tangy, salty feta, sweet corn, sharp onion, bright vinaigrette.
- Budget-friendly, pantry staples, big flavor.
- Meal-prep friendly, keep dressing separate and toss right before eating.
Hungry for more healthy meals?
Watch my Healthy Meals playlist on YouTube.
If you pay attention to what you eat, it’s worth paying attention to what you drink too.
Drink With Purpose is a 25-recipe functional drink guide for women over 40 — low carb friendly, no sugar spikes, organized by goal: digestion, recovery, energy, hormones.
→ Get the guide here: Drink With Purpose
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