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Layered Greek salad in a mason jar with chickpeas, feta cheese, and vegetables – a healthy Mediterranean meal prep lunch idea

Layered Greek Salad with Tuna Salad

© Chef Laura Bonicelli
There’s something deeply satisfying about opening the fridge and seeing four colorful jars lined up, ready for the week. This Layered Greek Salad with Tuna is just that — vibrant, fresh, and packed with flavor.
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Prep Time 30 minutes
Total Time 30 minutes
Course Dinner, Lunch, Main Dish - Fish and Seafood, MM-Green, Salad
Cuisine American, Greek
Servings 4
Calories 523 kcal

Equipment

  • 4 quart canning jars with lids

Ingredients
  

dressing

  • 1/3 cup chopped chives
  • 1/2 cup white wine vinegar
  • 1 small shallot minced
  • 1 teaspoon honey
  • 1 teaspoon Dijon mustard
  • 1/3 cup extra-virgin olive oil
  • 1/4 teaspoon Kosher salt
  • 1/4 teaspoon freshly ground black pepper

chickpea mixture

  • 1 cup canned chickpeas
  • 1 large tomato diced
  • 2 tablespoons chopped Italian parsley

orzo

  • 3/4 cup orzo 1 1/2 cups cooked
  • 1/2 cucumber diced (grilled peppers, zucchini, eggplant, or cauliflower make great substitutes)
  • 2 –3 tablespoons dressing
  • 1/3 cup thinly sliced red onion
  • 1 teaspoon lemon zest
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon finely chopped fresh oregano

assembly

  • 1 large head romaine chopped
  • 8 ounces Italian tuna packed in oil drained
  • 4 ounces feta cheese
  • 1/2 cup pitted Greek olives

Instructions
 

  • Cook the orzo according to package directions. Rinse under cold water and drain well.
  • Combine all dressing ingredients using an immersion blender or regular blender. Taste and adjust salt and pepper as needed.
  • In a medium bowl, mix the chickpeas, tomato, and parsley. Toss with enough dressing to coat. Season with salt and pepper to taste. Chill until ready to assemble.
  • In a separate bowl, combine the cooled orzo, cucumber (or chosen vegetables), dressing, red onion, lemon zest, lemon juice, and oregano. Season to taste and chill.

To assemble in 4 quart-size jars:

  • Add a layer of the chickpea mixture (about 1 1/2 inches).
  • Top with chopped romaine and drizzle with 2–3 tablespoons of dressing.
  • Add a layer of orzo.
  • Top with tuna, a little more dressing, feta, and olives.
  • Cover and chill until ready to serve.

Notes

Curious about oil-free options? Aquafaba, the liquid from canned chickpeas, is a great low-fat alternative that mimics oil’s emulsifying properties.

Nutrition

Calories: 523kcalCarbohydrates: 35gProtein: 27gFat: 30gSaturated Fat: 7gPolyunsaturated Fat: 4gMonounsaturated Fat: 16gCholesterol: 35mgSodium: 842mgPotassium: 482mgFiber: 4gSugar: 5gVitamin A: 1378IUVitamin C: 16mgCalcium: 193mgIron: 3mg
Keyword Greek Salad with Tuna, Layered Greek Salad, Mediterranean Salad Recipe
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