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 (~8 oz total /2 × 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
  • ¼ tsp salt
  • freshly ground black pepper to taste
Feta and tuna salad with corn and red onion in a large bowl, drizzled with oregano vinaigrette

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.
Chopped romaine lettuce in a mixing bowl, ready for toppings
Close-up of creamy feta with crisp lettuce and corn for texture detail
Close-up of creamy feta with crisp lettuce and corn for texture detail
Feta and tuna salad with corn and red onion in a large bowl, drizzled with oregano vinaigrette
Feta and tuna salad with corn and red onion in a large bowl, drizzled with oregano vinaigrette

Nutritional Information | Per serving (4 servings) — includes the vinaigrette

 

Calories Protein Carbohydrates Fiber Fats
385 25g 14g 2-3g 25g
Feta and tuna salad with corn and red onion in a large bowl, drizzled with oregano vinaigrette

Serving Suggestion

Serve with 1 slice of whole-grain bread and black coffee (no sugar) — simple and satisfying.

Tips & Variations

  • Make-ahead: Store salad (without dressing) up to 2 days; keep vinaigrette in a jar in the fridge.
  • No tuna? Use grilled chicken or chickpeas.
  • Milder onion: Soak slices in cold water 10 minutes, then drain.
  • Lighter dressing: Use 3 tbsp oil + 2 tbsp vinegar.

Why You’ll 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.
Mini oat and banana pancakes served in a bowl with fresh blueberries – healthy breakfast recipe for kids and adults

Healthy Food Made Simple

Easy recipes, realistic meal ideas and practical healthy eating tips from By Suzike Bites.

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Materials I used

  • Large salad bowl — find similar 👉🏾 here
  • Chef’s knife
  • Cutting board
  • Small jar or whisk for the vinaigrette
  • Measuring cups/spoons

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