Mediterranean tuna and quinoa salad.

 25 min  Servings: 4

This protein-packed salad gives you the fresh, delicious flavor you want, with the healthy balance you need! Quinoa, tuna, and sunflower seeds are great sources of protein, and there are plenty of non-starchy vegetables to fill you up without adding carbs.

Health tip!  It can take a while to get the hang of some of the healthy eating choices you’re starting to make. If questions come up (and they probably will!), try to keep track of them on a notepad or on your phone so you can ask your doctor or diabetes educator.

Nutrition Information (per serving)

Calories: 451
Carbs: 45 g
Sat. Fat: 2 g
Protein: 28 g
Sodium: 417 mg


  • 1 cup frozen peas and carrots, thawed
  • 1/2 small red onion, halved and thinly sliced
  • 2 cans low-sodium chunk white tuna, drained (6 ounces each)
  • 1 1/3 cup red quinoa or regular quinoa
  • 3 cups water
  • 2/3 cup unsalted sunflower seeds
  • 1/2 cup bottled low fat Italian salad dressing
  • 1 chopped tomato
  • 1 bag mixed greens


  • 1 small bowl
  • Knife
  • Cutting board
  • Can opener
  • Medium saucepan with lid
  • Measuring cups and spoons
  • 1 large mixing bowl

Did you know?

Quinoa is a whole grain which packs your meals with plenty of protein, fiber, and iron. It’s great in salads or as an alternative to rice. It’s also fairly high in calories, so be sure to pay attention to your serving size!

1. Prepare.

  • Set 1 c. of frozen peas and carrots aside to thaw in a small bowl.
  • Peel red onion and cut in half. Slice one onion half into thin strips. Store other half for later use.
  • Open and drain liquid from tuna.

2. Mix the salad.

  • Meanwhile, in a large bowl, combine 2 cans tuna, 1 c. peas and carrots, sliced onion, and 2/3 c. sunflower seeds.
  • Pour in 1/2 c. Italian salad dressing. Toss gently to combine.

3. Cook the quinoa.

  • Cook quinoa according to package instructions. 
  • Measure out 4 c. cooked quinoa and add to tuna mixture. This will slightly soften the vegetables.
  • Allow salad to cool to room temperature.

4. Chop the tomato.

  • Rinse and chop tomato into small chunks.
  • Stir into salad just before serving.

5. Put it all together.

  • Divide mixed greens evenly between plates.
  • Spoon even amounts of quinoa salad over greens (about 2 c. on each plate).

Tip from our kitchen.

If you’re not cooking for 4 people, be sure to save the additional servings for lunch or dinner tomorrow! Avoid scooping the leftover portions onto your plate, otherwise you might take in more calories and carbs than you planned.