Kalyn's Kitchen

Tuna Tomato Salad

This Tuna Tomato Salad is a favorite lunch idea, and this is a salad that I’d happily devour most any time of year. And personally I would never skip the sunflower seeds in this tasty salad combination!

PIN Tuna and Tomato Salad to try it later!

Tuna and Tomato Salad with Sunflower Seeds found on KalynsKitchen.com

I’m happy to have new photos today to update this  to update this Tuna Tomato Salad, which is a salad I’d enjoy for lunch any time of year. Of course if it was summer I would love this salad with garden fresh tomatoes, but even with the flavorful cherry tomatoes I used, this was so tasty!

As I made this I thought about the name of the salad, realizing that when it comes out of a can I used to call it “tuna fish” but now I call it “canned tuna.”  For this salad I use my favorite tuna packed in olive oil, Cherubs salad tomatoes from Costco, and dry-roasted sunflower seeds, and this is a great idea for a low-carb lunch.

What ingredients do you need for this recipe?

What canned tuna do I use?

I’m a huge fan of tuna packed in olive oil, which I think is so much more flavorful than the water-packed tuna. There are wonderful imported Italian tunas if money is no object, but I was thrilled to discover Genova Tuna Packed in Olive Oil (affiliate link) distributed in the U.S. by the same company that makes Chicken of the Sea. This brand is as good as the imported tunas I’ve tried, and I love this this tuna so much that I buy it by the case at Amazon.com!

Tuna and Tomato Salad with Sunflower Seeds found on KalynsKitchen.com

Tips for making the salad:

(Scroll down for complete recipe with nutritional information.)

  1. No matter what kind of tuna you use, make sure it’s well drained.
  2. I use Romaine lettuce, torn apart and washed in a salad spinner (affiliate link).
  3. I cut the tomatoes in half, cut them smaller if you prefer.
  4. Some chopped capers and thinly sliced green onions are a great addition to the tuna mixture.
  5. Mix together Ranch Dressing and your favorite vinaigrette to make the dressing.
  6. After the tuna has drained, mix it with 3 T of the dressing, chopped capers, and sliced green onion.
  7. Toss the lettuce with enough dressing to moisten it, then toss with the tuna mixture.
  8. Put the salad in a serving bowl and top with tomatoes and sunflower seeds.
  9. Serve with more sunflower seeds to add at the table if you’re a big sunflower seed fan like me!

More Tasty Recipes with Tuna:

My Favorite Low-Carb Recipes with Tuna from Kalyn’s Kitchen
Spicy Tuna and Avocado Ceviche from The Perfect Pantry
Tuna Salad Lettuce Wraps from Kalyn’s Kitchen
Herbed Tuna Salad with Feta and Pine Nuts from Pinch My Salt
Cucumber Salad with Tuna and Sweet Basil from Kalyn’s Kitchen

Tuna and Tomato Salad with Sunflower Seeds found on KalynsKitchen.com

Tuna Tomato Salad

Yield 4 servings
Prep Time 25 minutes
Total Time 25 minutes

Tuna Tomato Salad is a favorite salad that I've been making for years and years, and I love this with lots of Sunflower Seeds!



  • one 5 oz. can tuna, drained very well (see notes)
  • 8 cups romaine lettuce (see notes)
  • 1/2 cup cherry tomato halves
  • 1 T capers, chopped
  • 2 T thinly sliced green onions
  • 1/2 cup sunflower seeds

Dressing Ingredients

  • 1/4 cup your favorite Ranch dressing
  • 1/4 cup your favorite Vinaigrette dressing


  1. Put the tuna in a small strainer and let it drain well while you prep the other ingredients.
  2. Tear lettuce, wash well in salad spinner and spin until dry (or dry with paper towels if you don’t have a salad spinner).
  3. Cut the tomatoes, chop capers, and thinly slice green onions.
  4. Mix ranch and vinaigrette dressing.
  5. Put the drained tuna into a small bowl, and mix about 3 tablespoons of the dressing into the tuna, then mix in capers and green onions.
  6. Put the washed and dried lettuce into a large salad bowl and toss with enough dressing to moisten the lettuce.  (You may not need all the dressing.)
  7. Add tuna mixture and toss with the lettuce.
  8. Add tomatoes and sunflower seeds to the top of the salad and serve.


I would greatly prefer Genova Tuna Packed in Olive Oil (affiliate link) for this salad. You'll need 1-2 heads of Romaine lettuce.

If you’re making this to take for lunches, mix the tuna, dressing, capers, and green onions and keep the mixture in the fridge.  Don’t toss the rest of the salad together until right before you eat it. The tuna mixture will stay good in the fridge for close to a week.

Recipe created by Kalyn.

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 253Total Fat: 19gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 15gCholesterol: 19mgSodium: 1435mgCarbohydrates: 9gFiber: 4gSugar: 4gProtein: 13g

Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

If you make this recipe I'd love to hear how it turns out. Leave a star rating or share on social media with the hashtag #KALYNSKITCHEN, thanks!

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
This is a good side dish for any low-glycemic or low-carb diet, including any phase of the original South Beach Diet.

Find More Recipes Like This One:
Use Salad Recipes to find more low-carb salad ideas like this one! Use the Diet Type Index to find recipes suitable for a specific eating plan. You can also Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

Historical Notes for this Recipe:
This simple salad recipe was first posted in 2005! It was updated with better photos in 2012 and last updated in 2021.

Pinterest image of Tuna and Tomato Salad

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    17 Comments on “Tuna Tomato Salad”

  1. Made this beautiful salad for lunch today…and will be making it for lunch other days too! I subbed chopped green olives for the capers and pepitas for the sunflower seeds. Delicious, healthy, and my tummy's happy.

  2. Thanks Carrie!

  3. Good morning! I have featured this recipe on my blog today for my weekly seafood round-up and have linked this recipe to your original post so that my readers will be forwarded to your site. Thank you for allowing me to share! Here is the link: http://carriesexperimentalkitchen.blogspot.com/2012/09/seafood-frenzy-friday-week-36.html

  4. I made this tonight simply because I wanted something fast. I was feeling like a no effort night and this came very close with just a little prep. I added a can of chickpeas. I really loved this!!!! Will definitely make again. Even discovered that my 3-year-old likes chickpeas! 🙂 Mommy score!

  5. Katrina, capers and sunflower seeds make the salad, in my opinion!

    Barb, lucky you to have a source for real Italian tuna! I've only had it a few times but it is so good.

  6. This looks so good….love the idea of combining the 2 dressings. I have a friend who visits from Italy several times a year, and keeps me well stocked with their canned tuna which is packed in EVOO. I'll be trying this this weekend.
    Thanks Kalyn!

  7. Oh, this looks great! And canned tuna in oil is something I usually forget to buy, along with the tuna in water. Capers are so good with tuna, and I'm delighted you included them. And the sunflower seeds are inspired – can't wait to make this! Many thanks,

  8. Thanks Deborah. I love this for lunch!

  9. I never know what to do with canned tuna, but this sounds perfect!!

  10. So happy that people are seeing the appeal of this simple salad. I could eat it over and over and not get tired of it.

  11. This look delicious Kalyn! We are tuna lovers in my household so I'm sure this will be a big hit!

  12. We have a ton of tuna fish from stocking up for hurricane Irene…I think I have enough to make this beautiful salad at least once a week for the next year!

  13. Okay, I'll admit here that I don't really like canned tuna but my baby boy – who comes back home on Sunday – LOVES it and he'd love this salad. I love the addition of sunflower seeds.

  14. What a wonderful idea for lunch. I'm a huge tuna fan and often opt for tuna and white beans, but this a perfect change of pace.

    Thanks so much!

  15. I would never think to use sunflower seeds in a salad like this — what a great idea! And I love that tuna from Costco, too. So flavorful.

  16. I thought this recipe with the tomatoes was the perfect opportunity to rub it in that I’m already harvesting tomatoes from my garden. We may have traffic in LA, but we also have tomatoes very early. 🙂