A tuna kale salad can be a filling meal when you pair chopped curly kale and fresh vegetables with flaked tuna and a thick, creamy feta dressing.
The dressing is blended from feta, lemon, olive oil, and garlic, so it coats the finely chopped kale and softens it without any cooking. It takes about 15 minutes, needs no stove, and stays fresh in the refrigerator for a couple of days, which makes it a strong lunch for the week.
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Why This Tuna Kale Salad Recipe Works
Chopping the kale very fine is the secret. Small pieces are tender enough to eat raw, and they grab onto the dressing instead of staying tough and bitter.
The feta dressing replaces mayonnaise with something tangy and fresh. Blended feta turns thick and creamy, while lemon and a hint of garlic keep it bright.
Tuna packed in oil adds richness and plenty of protein, and the crunchy vegetables, salty olives, and parsley make every forkful different.
Ingredients for Tuna Kale Salad
- 3 cups finely chopped curly kale (about 6 to 7 stems)
- 2 tomatoes, chopped into 1/2 inch pieces, with their juices
- 1 red bell pepper, chopped into 1/3 inch pieces
- 1 cucumber, halved lengthwise and chopped
- 1 cup roughly chopped parsley leaves
- 8 radishes, chopped
- 1/2 cup pitted kalamata olives, quartered
- 2 oz creamy feta, crumbled (for the salad)
- 15 oz canned tuna in olive oil, drained (about three 5 oz cans)
- 3 1/2 oz creamy feta (for the dressing)
- 3 tbsp lemon juice
- 4 tbsp extra virgin olive oil
- 1/2 small garlic clove
- 1/4 tsp kosher salt
- 1/4 tsp black pepper
- 1 tbsp water, if needed
Curly kale. Strip the leaves from the thick stems and chop the leaves into tiny pieces. The finer the chop, the more tender the salad.
Creamy feta. Choose a spreadable, creamy feta such as the Danish style, not dry crumbled Greek feta, because creamy feta blends smooth and thick.
Canned tuna. Oil packed tuna is moister and richer than water packed. Drain it well and break it into large chunks so it does not turn mushy.
Olives and radishes. Kalamata olives bring briny depth and radishes add peppery crunch. If you do not like radish, use a small red onion or two green onions.
Lemon juice. Fresh lemon juice brightens the dressing and offsets the salty cheese. Add it gradually and taste as you go.
How to Make Tuna Kale Salad
1. Blend the dressing. Put the dressing feta, lemon juice, olive oil, garlic, salt, and pepper in a tall jug and blend with a stick blender for about 30 seconds until smooth.
2. Thin the dressing. Stir in water one teaspoon at a time until the dressing is thick but can still be drizzled. Taste and add a little salt only if needed.
3. Chop the vegetables. Chop the kale, tomatoes, bell pepper, cucumber, parsley, radishes, and olives into small, even pieces so each bite has a bit of everything.
4. Toss the base. Combine the chopped vegetables in a large bowl, pour over the dressing, and toss gently until every piece is coated.
5. Add feta and tuna. Crumble in the remaining feta, leaving some chunks, then add the tuna and fold gently so the chunks stay intact.
6. Taste and serve. Add more lemon juice if you want extra brightness and spoon the salad into bowls with warm pita on the side.
How to Serve Tuna Kale Salad
Spoon the salad into bowls and serve with warm pita for scooping. It pairs well with creamy orzo for a satisfying lunch, or with garlic bread slices and a bowl of house salad for a larger spread. Soft dinner rolls are great for mopping up leftover dressing.
How to Store and Reheat Tuna Kale Salad
Store the salad in an airtight container in the refrigerator for 2 to 3 days. Kale holds up well in the dressing, though the tomatoes release juice, so stir before serving. Keep extra dressing separate if you want the crunchiest texture. Do not freeze it, because the vegetables turn watery.
Tips and Variations for Tuna Kale Salad
Chop kale fine. Very small pieces eat tender and soak up flavor.
Drain the tuna. Press the tuna gently in the can lid so excess oil does not make the salad greasy.
Add water slowly. A teaspoon at a time keeps the dressing thick enough to cling.
Dry the vegetables. Pat washed kale and parsley dry so the dressing does not get diluted.
Swap the protein. White beans or chickpeas can replace the tuna for a meatless version.
Season last. Taste before adding more salt, since feta, olives, and tuna are already salty.
Prep ahead. Chop the vegetables and blend the dressing up to a day ahead, then combine at serving time.
Keep it cold. Refrigerate within 2 hours, and see leftovers food safety guidance from University of Wisconsin Extension for more.
Frequently Asked Questions About Tuna Kale Salad
How do you make a tuna kale salad less bitter?
Chop the kale very fine, use young curly kale rather than a thick stemmed bunch, and let the salad sit a few minutes in the dressing so the leaves soften.
Can I prep a tuna kale salad ahead of time?
Yes. Chop the vegetables and blend the dressing up to a day ahead, store them separately, then toss with the tuna before serving.
What goes well with a tuna kale salad?
Warm pita, garlic bread, or soft rolls are all good for scooping, and a simple orzo or grain side makes it more filling.
Can I use another cheese for the dressing?
Yes. Goat cheese or soft cream cheese blend smooth, though feta gives the ideal tangy flavor.
Do I need a stick blender?
A small blender or food processor works too. Blend until the dressing is smooth and thick.
Tuna Kale Salad with Creamy Feta Dressing
Equipment
- Stick blender and tall jug
- Large mixing bowl
- Sharp knife
- Cutting board
Ingredients
Main Ingredients
- 3 cup finely chopped curly kale about 6 to 7 stems, for the salad
- 2 tomatoes chopped into 1/2 inch pieces, with juices, for the salad
- 1 red bell pepper chopped into 1/3 inch pieces, for the salad
- 1 cucumber halved lengthwise and chopped, for the salad
- 1 cup parsley leaves roughly chopped, for the salad
- 8 radishes chopped, for the salad (or 1 small red onion)
- ½ cup pitted kalamata olives quartered, for the salad
- 2 oz creamy feta crumbled, for the salad
- 15 oz canned tuna in olive oil drained, about three 5 oz cans, for the salad
- 3 ½ oz creamy feta for the dressing
- 3 tbsp lemon juice for the dressing
- 4 tbsp extra virgin olive oil for the dressing
- ½ small garlic clove for the dressing
- ¼ tsp kosher salt for the dressing, feta and olives are already salty
- ¼ tsp black pepper for the dressing
- 1 tbsp water if needed to thin the dressing
Instructions
Cooking
- Blend the dressing. Blend the dressing feta, lemon juice, olive oil, garlic, salt, and pepper in a tall jug for about 30 seconds until smooth.
- Thin. Add water one teaspoon at a time until the dressing is thick but still drizzles from a spoon.
- Chop. Chop the kale, tomatoes, bell pepper, cucumber, parsley, radishes, and olives into small, even pieces.
- Toss. Combine the chopped vegetables in a large bowl, pour on the dressing, and toss until every piece is coated.
- Add feta and tuna. Crumble in the 2 oz of feta, leaving some chunks, then fold in the tuna gently so it stays in chunks.
- Taste and serve. Add more lemon juice if needed and serve in bowls with warm pita for scooping.
