Healthy Chickpea Tuna Bowls (Diabetic-Friendly & Protein-Packed)

This Healthy Chickpea Tuna Bowl is a well-balanced, fiber-rich, and protein-packed meal that’s ideal for anyone following a diabetic diet. With low-glycemic ingredients like chickpeas, leafy greens, and fresh vegetables, paired with lean protein from tuna, it’s a simple no-cook recipe that comes together in just minutes. Great for lunch, dinner, or meal prep, this bowl keeps you full and energized without spiking your blood sugar.

Prep Time 10 mins

Total Time 10 mins

Cooking Method: No-Cook

Cuisine: Mediterranean-inspired

Courses: Dinner, Lunch, Salad

Difficulty: Beginner

Servings: 2

Estimated Cost: 6

Calories: 360 kcal

Best Season: Suitable throughout the year

Description

A refreshing and satisfying bowl made with canned tuna, chickpeas, fresh veggies, and a zesty lemon-olive oil dressing. Perfect for diabetes-friendly meal prep or a light, healthy lunch.

Ingredients

Base:

1 cup canned chickpeas, drained and rinsed
1 can tuna in water, drained (5 oz)
1 cup cherry tomatoes, halved
1/2 cup cucumber, chopped
1 cup baby spinach or arugula
2 tbsp red onion, thinly sliced
1/4 avocado, sliced (optional)

Dressing:

11/2 tbsp extra virgin olive oil
Juice of ½ lemon
1/2 tsp Dijon mustard
Salt & pepper to taste

Garnish (optional):

Fresh parsley, chopped
Crushed red pepper flakes
Lemon wedges

Instructions

1
1. Make the dressing: In a small bowl or jar, whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper.
2
2. Assemble the bowls: Divide spinach or arugula between two bowls. Top with chickpeas, tuna, cherry tomatoes, cucumber, red onion, and avocado (if using).
3
3. Drizzle & serve: Pour the dressing over the bowls just before serving. Garnish with parsley or a sprinkle of chili flakes, if desired. Serve with lemon wedges.

Nutrition Facts

Servings 2

Amount Per Serving
Calories 360kcal

% Daily Value *
Total Fat 18g28%
Saturated Fat 3g15%
Cholesterol 35mg12%
Sodium 440mg19%
Potassium 650mg19%
Total Carbohydrate 26g9%
Dietary Fiber 9g36%
Sugars 4g
Protein 28g57%

Calcium 80 mg
Iron 3 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

📦 Storage Notes:

Store leftovers in an airtight container in the fridge for up to 2 days. For best texture, keep dressing separate until ready to serve.

Keywords: diabetic chickpea tuna bowl, tuna salad diabetic recipe, healthy tuna chickpea bowl, high-protein diabetic meals, no-cook diabetic recipes