Florencia Baldini Last Updated on July 14, 2026Fresh, filling and packed with protein, this Tuna Quinoa Salad is the kind of meal I come back to again and again.It takes just a few minutes to throw together, keeps brilliantly in the fridge and is loaded with ingredients that not only taste amazing but also leave you feeling satisfied for hours. Creamy feta, crunchy pistachios, sweet peas and a silky lemon tahini dressing transform a simple tin of tuna into something that feels genuinely special.
Whether you’re looking for a quick lunch, an easy meal prep recipe or a nourishing dinner on a warm evening, this salad ticks every box.
Dinner In 20 Series
This is Episode 9 of my Dinner in 20 series, where I’m sharing the quick, balanced meals that genuinely make it into my weekly rotation. They’re all designed to be realistic enough for busy weekdays while still feeling exciting enough that you actually look forward to eating them. And this tuna quinoa salad ticks every single box.
Most of the time is simply waiting for the quinoa to cook, while you prepare all the fresh ingredients and whisk together the creamy lemon tahini dressing. It couldn’t be easier, making it perfect for meal prep, a speedy lunch or one of those dinners when you want something wholesome without spending ages in the kitchen.
If You Hate Canned Tuna… Read This
This recipe has a bit of a story behind it. Alan has always hated canned tuna, while I’ve absolutely loved it, so over the years I’ve made it my personal mission to create a tuna recipe that would finally change his mind. Well… mission accomplished! This is now one of the few tuna salads he’ll happily ask for seconds of. So if you’re already a tuna lover, you’re going to absolutely love this recipe. And if you’re convinced you don’t like canned tuna, I’m willing to bet this is the recipe that might just convert you. Fluffy quinoa, sweet peas, creamy feta, crunchy pistachios and a silky lemon tahini dressing come together to create a fresh, satisfying meal that’s ready in just 20 minutes.
Why You’ll Love These Tuna Salad
- High in protein to help keep you full.
- Great source of fibre from quinoa, chickpeas and peas.
- Perfect for meal prep.
- Ready with minimal cooking.
- Naturally gluten-free.
- Delicious served cold, making it ideal for lunchboxes or picnics.
Why Quinoa Makes Such a Great Base
Quinoa is one of my favourite grains because it brings so much more than just carbohydrates. Unlike rice or pasta, quinoa is naturally rich in fibre and also contains all nine essential amino acids, making it a complete protein. It has a lovely light, fluffy texture that absorbs dressings beautifully without becoming soggy, so it’s ideal for salads that need to last a couple of days in the fridge.
If you’ve never been a huge quinoa fan, chances are it simply wasn’t cooked properly. Giving it time to steam after cooking makes all the difference, creating perfectly fluffy grains every time.
The Quinoa Shortcut I Always Keep in My Cupboard
I absolutely love quinoa in this salad because it adds a lovely nutty flavour, plenty of fibre and extra protein, making the meal even more satisfying. That said, if you’re short on time (or simply can’t be bothered to cook quinoa from scratch!), this recipe works brilliantly with a pouch of ready-cooked quinoa (affiliate link with Ocado). I often keep a few in the cupboard for busy days, and it’s a great shortcut that gets this meal on the table even faster without compromising on taste.
The Dressing That Brings Everything Together
This creamy lemon tahini dressing is one of those recipes you’ll want to keep on repeat. Tahini gives it a rich, nutty flavour while lemon keeps everything fresh and vibrant. Dijon mustard adds a gentle tang, garlic gives it a little kick and extra virgin olive oil brings everything together into a silky dressing that coats every ingredient beautifully.
Shop the Ingredients with Ocado *
One of the reasons I love shopping with Ocado is that I can always find exactly what I’m looking for, whether it’s everyday essentials or ingredients that elevate a simple recipe. For this salad, I never compromise on a good-quality tuna in olive oil, a creamy tahini and a really flavourful extra virgin olive oil—they’re the ingredients that make this dish taste so much better. I also love that I can pick up ready-cooked quinoa pouches for those busy days when I want an even quicker shortcut. Having everything in one place makes my weekly shop so much easier. And if you’re shopping with Ocado for the first time, don’t forget to take advantage of my discount code—details are below.
If you’ve never shopped with Ocado before, you can use code 30FLO on the Ocado website to get 30% off your first order plus 3 months of unlimited free deliveries. Such an amazing offer—let me know in the comments if you’ll be using it .
*Disclaimer: This post contains affiliate links with Ocado. I may earn a small commission if you choose to shop through my link, at no extra cost to you. As always, I only recommend brands I genuinely use and love.The best part? It comes together in less than two minutes.
Nutrition
Despite being incredibly satisfying, this salad is packed with everything I look for in a balanced meal. With 36g of protein, it helps keep you feeling full and supports muscle maintenance and recovery, while the 13g of fibre from the quinoa, chickpeas and peas is fantastic for gut health and keeping you satisfied for longer. The healthy fats from the tuna, tahini, pistachios and extra virgin olive oil don’t just add incredible flavour—they also help you absorb fat-soluble vitamins and make the meal even more nourishing. It’s the kind of lunch or dinner that leaves you feeling energised rather than reaching for snacks an hour later.
Nutrition (per serving)
- Calories: 662 kcal
- Carbohydrates: 55g
- Fat: 35g
- Protein: 36g
- Fibre: 13g
Flo’s Tips
- Let the quinoa cool completely before mixing the salad so everything stays fresh.
- Don’t overcook the peas. Simply defrosting them keeps them sweet, bright green and slightly crunchy.
- Toasting the pistachios only takes a couple of minutes but makes a huge difference to their flavour.
Storage
This salad keeps brilliantly in an airtight container in the fridge for up to 2 days, making it perfect for meal prep. Give it a quick stir before serving as the dressing thickens slightly once chilled.
More Dinner In 20 Recipes
- Healthy Chicken Burrito Bowl
- Teriyaki Salmon Bowl
- Air Fryer Chicken Fajitas – Easy, High Protein, Budget Friendly
- Black Rice, Prawn & Avocado Bowl
Tuna, Quinoa & Pea Salad with Creamy Lemon Tahini Dressing
Ingredients
For the Salad
- 80 g dry quinoa
- 180 ml water
- ¼ × 400g can chickpeas (about 60g drained), rinsed and drained, rinsed and drained
- 200 g frozen peas, defrosted
- 160 g good-quality tuna in olive oil, 104g drained weight
- 20 g pistachios, toasted and roughly chopped
- 2 spring onions, finely sliced
- 45 g feta, crumbled
For the Creamy Lemon Tahini Dressing
- 2 tbsp tahini, 30g
- 1 tbsp extra virgin olive oil
- Juice of 1 lemon
- ½ tsp Dijon mustard
- 1 small garlic clove, grated
- 2-4 tbsp cold water
- Salt and plenty of black pepper
Instructions
- Add the quinoa and 180ml water to a medium saucepan. Bring to a boil, cover with a lid, reduce the heat to low and simmer for 12-15 minutes until the water has been absorbed.
- Remove from the heat, fluff with a fork, then spread it out onto a large plate. Place it near an open window (or somewhere cool) to help it cool down quickly before assembling the salad.
- Drain and rinse the chickpeas well.
- Place the frozen peas in a bowl and cover with boiling water for a few minutes until defrosted. Drain well. There’s no need to cook them—they stay beautifully sweet and keep their lovely bite.
- Optional step: toast the pistachios in a dry frying pan over medium heat for 2-3 minutes until fragrant, then roughly chop.
- Finely slice the spring onions.
- To make the dressing, add the tahini, olive oil, 1/2 lemon juice, Dijon mustard and grated garlic to a small jar and shake it. Adjust with 1-2 tbsp of water until you have a smooth, pourable consistency. Season generously with salt and black pepper.
- Add the cooled quinoa, chickpeas, peas, tuna, spring onions, pistachios and the feta to a large bowl.
- Pour over the dressing and gently toss until everything is evenly coated.
- Finish by squeezing over the remaining ½ lemon (to taste), then serve immediately or refrigerate until ready to eat.
Notes
- Calories: 662 kcal
- Carbohydrates: 55g
- Fat: 35g
- Protein: 36g
- Fibre: 13g