Tuna, Cauliflower and Caper Salad

I always have canned tuna on hand, and this is one of my favorite ways to use it.

Tuna, Cauliflower and Caper Salad

  • Servings: 1
  • Time: 10 mins
  • Difficulty: Easy
  • Print

A fresh, simple and filling salad that can be made ahead.

As much as I absolutely love taking my time cooking really special meals, when it comes to lunch, if I’m making it, it’s gotta be quick and simple.  I also really love salads for lunch because I can shove a whole bunch of veggies and protein in a salad and fill up without feeling like I’m using up calories on something unhealthy (that’s what dinner and dessert are for).  Now, I happen to love canned tuna (I use chunk albacore tuna packed in water), but if that’s something you don’t like, you could use rotisserie chicken, leftover meat from another meal or omit the protein topping entirely, the salad would still be plenty filling on its own.  For me, canned tuna is the perfect easy and quick protein to add here because it pairs so well with a light vinaigrette, capers and feta, a few of the other key ingredients in this salad.  The other thing I like about this salad is that you could prep enough veggies for a few lunches and then simply add the cheese, tuna and dressing when you’re ready to eat it!


For the salad:

1 can albacore tuna packed in water, drained

1/8 head cauliflower, diced

1 heaping handful spinach, diced

½ raw green bell pepper, diced

1 tablespoon non-pareil capers, drained

½ tablespoon shelled sunflower seeds

1 tablespoon light feta cheese crumbles

For the dressing:

1 tablespoon olive oil

½ tablespoon red wine vinegar

½ tablespoon balsamic vinegar

Salt and pepper, to taste


Put everything into a bowl, toss with the dressing and enjoy!

*I like to cut everything, including the spinach, into small enough bites to just eat right out of the bowl without cutting it again.  My least favorite thing when I order a salad at a restaurant is when it comes and everything is in huge chunks and I have to figure out a way to cut the salad in the bowl without getting it all over the table.  Also, tuna, capers and feta marry really well with lemon, so my lemon vinaigrette would work great with this salad as well if you want to try something different!

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