Here is my favorite fast and healthy lunch ever: chopped salad with tomatoes olives and tuna! It’s made with chopped Romaine lettuce, fresh chopped tomatoes, canned tuna and sliced salad olives. I toss it with a tart lemony dressing with a bit of shallot. It’s naturally gluten-free and paleo.

My favorite fast and healthy lunch ever! Chopped Salad with Tomatoes, Olives and Tuna on Healthy Seasonal Recipes

I originally shared this recipe on June 21, 2010. I have updated the images and some of the text today.

My mom used to make this chopped salad recipe for us when we were kids. Usually without the tuna and I think she used iceberg lettuce- I am almost completely certain. And we all loved it so much. The lemony dressing, the juicy tomatoes and the salty goodness of the olives. It’s a killer combo! I think she used Jane’s Crazy Mixed Up Salt in the dressing too.

My favorite fast and healthy lunch ever! Chopped Salad with Tomatoes, Olives and Tuna on Healthy Seasonal Recipes

Okay, so this isn’t exactly her recipe, but the sentiment is there.

My favorite fast and healthy lunch ever! Chopped Salad with Tomatoes, Olives and Tuna on Healthy Seasonal Recipes

And she made it based off of the salad that her mom had made for her. My mom called it Hofbrau Salad- which apparently is a Texas Hill Country regional thing not so much a German thing. Though I looked it up, and really couldn’t find much on it. Maybe you know the origin? Leave a comment below if you’ve heard of Hofbrau salad.

My favorite fast and healthy lunch ever! Chopped Salad with Tomatoes, Olives and Tuna on Healthy Seasonal Recipes

Instead of iceberg I used two heads of lettuce from a local farm. One was Romaine and the other was frilly red leaf lettuce. I chopped it very small. That’s key!  Use whatever lettuce you like- though try to use a more hearty variety like Romaine so that it doesn’t wilt under the pressure of the juicy summer ripe tomato!

My favorite fast and healthy lunch ever! Chopped Salad with Tomatoes, Olives and Tuna on Healthy Seasonal Recipes

This summer has been so rainy, the plants are getting huge, but some of the crops are slower than usual. Especially those that like heat. Tomatoes are a little slow off the mark, but I am sure they will be catching up for lost time soon. These tomatoes aren’t from my garden (mine are still green) but from a local farm instead. I used one small red one and a half of a black one. You can use a large one of whatever color you like. But the key is to chop it. It is so juicy that it becomes part of the dressing… so you don’t need much dressing at all.

That which you do use needs to be ultra sour- just go with me on this. The sweetness of the tomato, and the saltiness of the olives and tuna will balance it making for a gleektastic shovel into your mouth crazy good salad eating experience!

Don’t miss this Ultimate Guide to Tomatoes!

QUESTIONS

Do you make any recipes that your family has been enjoying for generations?

Are your tomatoes ripe yet?

And remember to let me know if you know the origins of this salad- or what a Hofbrau salad is.

Don’t miss this Ultimate Guide to Lettuce!

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My favorite fast and healthy lunch ever! Chopped Salad with Tomatoes, Olives and Tuna on Healthy Seasonal Recipes

Chopped Salad with Tomatoes, Olives and Tuna

  • Author: Katie Webster
  • Prep Time: 15 minutes
  • Total Time: 15 minutes
  • Yield: 4 servings 1x
  • Cuisine: American

Description

My favorite fast and healthy lunch ever! Chopped Salad with Tomatoes, Olives and Tuna!


Scale

Ingredients

  • 1 large head Romaine lettuce, chopped
  • 
2 5-ounce cans, lite tuna in water, drained
  • 
1 large tomato, diced

  • 1/3 cup sliced salad olives with pimentos

  • 2 tablespoons lemon juice
  • 
1 tablespoon minced shallot

  • 2 teaspoons Dijon

  • 1/2 teaspoon kosher salt

  • 3 tablespoons extra-virgin olive oil
  • 
Freshly ground pepper, to taste

Instructions

  1. Place Romaine, tuna, tomato and olives in a large bowl. Whisk lemon juice, shallot, Dijon and kosher salt in a small bowl. Whisk in olive oil and season with pepper. Pour dressing over salad and toss to combine.

Notes

808 mg potassium, 21 mg cholesterol, 0.75 g added sugars


Nutrition

  • Calories: 243
  • Sugar: 3.6 g
  • Sodium: 596 mg
  • Fat: 14 g
  • Saturated Fat: 2 g
  • Carbohydrates: 10.5 g
  • Fiber: 6.5 g
  • Protein: 21 g

Here are some of the original photographs from the post.