Looking for a vibrant, healthy meal that’s fast, filling, and full of flavor? Say hello to your new go-to lunch: Chickpea-Tuna Panzanella. This fresh take on traditional Italian bread salad features protein-packed chickpeas, sweet cherry tomatoes, crisp cucumbers, and flaky canned tuna—all brought together with a zesty vinaigrette and golden, toasted bread cubes.
It’s Mediterranean-inspired, totally satisfying, and comes together in under 30 minutes. Whether you’re meal-prepping or feeding a hungry crowd, this dish checks all the boxes.
Craving more Mediterranean flavors?
➡ Link to: cold roasted veggie salad
Table of Contents
Print Recipe
Chickpea‑Tuna Panzanella
Ingredients
Equipment
Method
- If bread is stale, cube and toast lightly in oven or skillet until crisp. Let cool.
- In a large bowl, combine bread cubes, chickpeas, tuna, cherry tomatoes, cucumber, red onion, and torn basil.
- In a small bowl, whisk olive oil, lemon juice, Dijon, honey, salt, and pepper until emulsified.
- Pour dressing over salad mixture and toss gently until bread absorbs flavors. Let rest 5 minutes before serving.
- Taste and adjust seasoning. Serve at room temperature or chilled.
Notes
Why You’ll Love Chickpea-Tuna Panzanella
This isn’t your average salad—it’s bold, crunchy, herby, and seriously satisfying.
- High in protein from chickpeas and tuna
- Great for lunch or dinner
- Easy to prep in advance
- No mayo – just a light, tangy dressing
- Customizable with your pantry staples
Ingredients You’ll Need
Here’s everything for your chickpea-tuna bread salad:
For the Salad:
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 can (5 oz) tuna in olive oil or water, drained
- 2 cups cherry tomatoes, halved
- 1 small cucumber, chopped
- ¼ small red onion, thinly sliced
- 2–3 cups day-old bread, torn into bite-size chunks
- ¼ cup fresh basil or parsley, chopped
- Optional: ½ cup olives or diced roasted red peppers
For the Vinaigrette:
- ¼ cup extra virgin olive oil
- 1½ tbsp red wine vinegar or lemon juice
- 1 tsp Dijon mustard
- 1 small garlic clove, minced
- Salt & pepper to taste
How to Make Chickpea-Tuna Panzanella
Step 1: Toast the Bread
Preheat oven to 375°F. Spread bread chunks on a baking sheet and toast for 8–10 minutes until golden and crisp. Let cool.
Step 2: Mix the Dressing
In a small bowl or jar, whisk together olive oil, vinegar, mustard, garlic, salt, and pepper. Set aside.
Step 3: Toss the Salad
In a large bowl, combine chickpeas, tuna, tomatoes, cucumber, onion, and herbs.
Step 4: Add Bread and Dressing
Add the toasted bread and pour over the dressing. Toss well to coat everything evenly.
Step 5: Let It Sit
Let the salad rest for 15–20 minutes at room temperature so the bread soaks up the dressing and flavors meld.
Tips for the Best Panzanella
| Tip | Why It Works |
|---|---|
| Use day-old bread | Absorbs dressing without getting soggy |
| Let the salad rest | Enhances flavor and texture |
| Choose tuna in olive oil | Adds richness |
| Add cheese (optional) | Feta or mozzarella works great |
For a quick snack pairing, serve it with our Dubai Chocolate Strawberry.
Make It Your Own
| Swap This | For This | Flavor Boost |
|---|---|---|
| Tuna | Cooked chicken or salmon | More hearty protein |
| Chickpeas | White beans or lentils | Texture variation |
| Basil | Dill, parsley, or mint | Fresh herbal twist |
| Tomatoes | Roasted peppers or sun-dried tomatoes | Deeper flavor |
How to Serve It
This healthy lunch salad is best served:
- At room temperature
- As a light main dish
- With a chilled glass of white wine
- Or alongside grilled veggies or soup
Storage & Meal Prep Tips
- Store leftovers in an airtight container for up to 2 days
- Bread will soften further, but it’ll still be tasty
- For better texture, keep toasted bread separate and add before serving
Nutrition Snapshot (Per Serving, ~4 servings total)
| Nutrient | Amount |
|---|---|
| Calories | 350–400 kcal |
| Protein | 20g |
| Carbs | 28g |
| Fat | 18g |
| Fiber | 6g |
FAQs for Chickpea-Tuna Panzanella
Can I make Chickpea-Tuna Panzanella ahead of time?
Yes! Just keep the bread and dressing separate until ready to eat for best texture.
What bread is best for Panzanella?
Rustic or crusty bread like sourdough or ciabatta works best—day-old is ideal.
Is this salad gluten-free?
Only if you use gluten-free bread! Everything else is naturally gluten-free.
Can I use canned tuna in water?
Absolutely. If you want extra richness, stir in a bit more olive oil.
If you love no-cook lunches, you’ll also enjoy our Red Skin Potato Salad.
Final Thoughts
This Chickpea-Tuna Panzanella is your new Mediterranean power lunch. Fresh, filling, and ready in minutes, it’s proof that pantry ingredients and a good dressing can make salad magic.
Whether you’re meal prepping or pulling dinner together fast, this protein-packed, herb-laced bread salad brings the flavor—no reheating, no fuss.