Why You’ll Love This Recipe
This salad is nutritious, flavorful, and incredibly easy to make. It requires no cooking, uses minimal ingredients, and is ready in under 10 minutes. High in protein and fiber, it keeps you full and energized without feeling heavy. It’s perfect for a packed lunch, a side dish, or a light meal on warm days. Plus, it’s naturally gluten-free and easily adaptable to your taste.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
- Canned tuna (in water or oil, drained)
- Canned white beans (such as cannellini or navy beans, drained and rinsed)
- Red onion or shallot (finely chopped)
- Cherry tomatoes (halved)
- Fresh parsley or basil (chopped)
- Lemon juice (fresh)
- Olive oil
- Salt
- Black pepper
- Optional: capers, cucumber, baby spinach, arugula, or olives
Directions
- In a large bowl, combine drained tuna and white beans.
- Add chopped red onion, cherry tomatoes, and fresh herbs.
- Drizzle with olive oil and fresh lemon juice.
- Season with salt and pepper to taste.
- Toss gently to combine all ingredients.
- Serve immediately or refrigerate for 30 minutes to allow flavors to meld.
Servings and timing
This recipe serves 2 to 4.
Prep time: 10 minutes
Cook time: 0 minutes
Total time: 10 minutes
Variations
- Add diced cucumber or celery for extra crunch.
- Mix in baby spinach or arugula for a more filling salad.
- Swap lemon juice for red wine vinegar for a tangier dressing.
- Use dill, mint, or chives instead of parsley for a different herb flavor.
- Add a hard-boiled egg for extra protein.
Storage/Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days.
This salad is best served chilled or at room temperature.
Reheating is not necessary or recommended for this dish, as it’s meant to be enjoyed cold or lightly cool.
FAQs
What kind of tuna is best for this salad?
Canned tuna in water or olive oil both work well. Solid or chunk light tuna is recommended for best texture.
Which white beans should I use?
Cannellini, navy, or great northern beans are ideal for their creamy texture and mild flavor.
Can I make this salad ahead of time?
Yes, it tastes even better after chilling for a few hours. Just give it a stir before serving.
Is this salad gluten-free?
Yes, all the ingredients are naturally gluten-free.
Can I add a dressing?
The olive oil and lemon juice make a simple, healthy dressing. You can also add a splash of red wine vinegar or a spoonful of Dijon mustard.
How long does this salad last in the fridge?
It will keep well for up to 3 days when stored in an airtight container.
Can I use dried beans?
Yes, but you’ll need to soak and cook them beforehand. Canned beans are quicker and more convenient.
Is this salad high in protein?
Yes, both tuna and white beans are excellent sources of protein, making this a very satisfying meal.
What can I serve with this salad?
It pairs well with crusty bread, crackers, or a green salad. It also works well as a sandwich filling or on lettuce wraps.
Can I make this vegan?
To make it vegan, simply omit the tuna and add more beans or a plant-based tuna alternative.
Conclusion
Tuna and white bean salad is a fresh, simple, and nourishing dish that comes together in minutes with minimal ingredients. Whether you’re looking for a quick lunch, a protein-packed snack, or a healthy meal prep option, this salad checks all the boxes. It’s light yet filling, easy to customize, and full of Mediterranean flavor — a staple you’ll want to make again and again.
PrintTuna and White Bean Salad
Tuna and White Bean Salad is a fresh, protein-packed dish made with simple pantry ingredients like canned tuna, white beans, and olive oil. Tossed with lemon juice, herbs, and crunchy veggies, it’s a quick and healthy no-cook meal ready in under 10 minutes.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Total Time: 10 minutes
- Yield: 2–4 servings
- Category: Salad
- Method: No-Cook
- Cuisine: Mediterranean
Ingredients
- 1 can (5–7 oz) tuna (in water or oil), drained
- 1 can (15 oz) white beans (cannellini or navy), drained and rinsed
- ¼ cup red onion or shallot, finely chopped
- ½ cup cherry tomatoes, halved
- 2 tablespoons fresh parsley or basil, chopped
- 2 tablespoons olive oil
- 1–2 tablespoons fresh lemon juice (to taste)
- Salt and black pepper, to taste
- Optional: 1 tablespoon capers, chopped cucumber, baby spinach, arugula, or olives
Instructions
- In a large mixing bowl, combine the drained tuna and white beans.
- Add chopped red onion, cherry tomatoes, and fresh herbs.
- Drizzle with olive oil and lemon juice. Season with salt and black pepper to taste.
- Gently toss everything together until evenly combined.
- Serve immediately or refrigerate for 30 minutes for enhanced flavor.
Notes
- Chill the salad for 30 minutes before serving for best flavor.
- Use high-quality olive oil and fresh lemon juice for the brightest taste.
- Great for meal prep — stays fresh in the fridge for up to 3 days.
Nutrition
- Serving Size: 1/3 of recipe
- Calories: 250
- Sugar: 2g
- Sodium: 420mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 18g
- Fiber: 5g
- Protein: 20g
- Cholesterol: 20mg
