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  • Tuna White Bean Salad

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    Here is a tasty way to transform an ordinary canned tuna into a delicious meal. This Tuna White Bean Salad is great for potlucks, perfect for a light lunch, and even an appetizer.

    tuna white bean salad in a bowl

    Healthy Tuna White Bean Salad

    This low-calorie salad is made with only 5 main ingredients and tossed in a light dressing. White beans, tuna, red onion, scallions, and parsley is what you need for the salad. And the dressing is made of olive oil, lemon juice, salt, and pepper. Very simple, but oh-so-flavorful! The lemon juice adds so much freshness to the salad and the beans a delicious and creamy taste. It’s hard to stop eating it.

    Be sure to also try this Mediterranean Tuna Salad and Tuna Pasta Salad.

    Why you will love this Tuna White Bean Salad recipe!

    • Flavorful: This 10-minute lunch recipe tastes amazing and you can also serve it as a sandwich or in a wrap.
    • A handful of ingredients: You only need a handful of ingredients to make this recipe. Most of them you probably already have in your pantry and refrigerator.
    • Perfect for meal prep: Prep time is minimal, you can quickly meal prep the ingredients ahead of time and make lunch or dinner during the week a breeze.
    tuna and bean salad in a bowl

    Ingredients

    • Canned white beans: Great Northern or Cannellini beans are rich in fiber, carbohydrates, and are a good source of protein, calcium, folate, and vitamin C, A, and K.
    • Canned tuna: I prefer White Albacore Tuna In water or Chunk Light Tuna in water.
    • Fresh vegetables: parsley, green onions, red onion, lemon  (you can use the lemon juice and lemon zest), fresh parsley (or other herbs). Optionally, you could also add minced clove garlic for extra flavor.
    • Extra Virgin Olive Oil
    • Seasonings: salt, fresh black pepper
    • Optional add-ins: Sometimes I also add halved cherry tomatoes, olives. You can add your favorite veggies.
    ingredients for tuna white bean salad

    How to Make Tuna White Bean Salad – Instructions

    SALAD

    • In a large bowl, combine the beans, tuna, red onion, and scallions. 

    DRESSING

    • In a small bowl, combine oil, lemon juice, salt and black pepper. 
    • Add the dressing and cut fresh parsley to the salad, and toss gently until well combined. Taste for seasoning and add more salt and pepper if necessary. Refrigerate for 1 hour or serve immediately. 
    process images of making tuna white bean salad
    close up image of a bite of white bean tuna salad

    How to serve this salad

    If you would like to make this salad for a lunch, you could serve it in a gluten-free wrap, croissant, or on a slice of bread. It’s absolutely amazing! I think it tastes even better the next day after it has been refrigerated overnight.

    Tuna White Bean Salad – Quick & Easy Meal

    I love that this Tuna White Bean Salad is so easy to make. It requires no cooking time (if you use canned beans), and takes about 10-15 minutes to put together. Whether you are looking for a last-minute dish to bring to a potluck, or want to prepare a nutritious and satisfying lunch for the workweek, this salad is perfect!

    If you give this recipe a try, let me know how you like it!

    tuna white bean salad in a bowl from top

    TIPS FROM NELI’S KITCHEN

    Recipe Notes and Tips

    • Use fresh lemon juice rather than bottled. It has a much brighter and fresher flavor and makes all the difference!
    • Canned beans work perfectly fine here, just be sure to drain and rinse them thoroughly before using.
    • This salad tastes even better when you let it sit for a little bit or overnight as it allows all the flavors to develop.

    More Easy & Filling Salad Recipes

    tuna white bean salad in a bowl
    5 from 9 votes
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    Tuna and White Bean Salad

    Here is a tasty way to transform an ordinary canned tuna into a delicious meal. This Tuna White Bean Salad is great for potlucks, perfect for a light lunch, and even an appetizer.It tastes wonderful with some gluten-free scoops.
    Prep Time 15 minutes
    Total Time 15 minutes
    Servings 8
    Calories 220kcal

    INGREDIENTS

    Salad

    INSTRUCTIONS

    Salad

    • In a large bowl, combine the beans, tuna, red onion, and scallions. 

    Dressing

    • In a small bowl, combine oil, lemon juice, salt and black pepper. 
    • Add the dressing and cut fresh parsley to the salad, and toss gently until well combined. Taste for seasoning and add more salt and pepper if necessary. Refrigerate for 1 hour or serve immediately. 

    NUTRITION

    Calories: 220kcal | Carbohydrates: 10g | Protein: 10g | Fat: 15g | Saturated Fat: 2g | Cholesterol: 4mg | Sodium: 90mg | Potassium: 206mg | Fiber: 3g | Sugar: 1g | Vitamin A: 240IU | Vitamin C: 11.4mg | Calcium: 23mg | Iron: 1.3mg
    Course Appetizer, Salad
    Cuisine American
    Keyword Gluten Free, Healthy, Spring, Summer

    This post was updated with new pictures in March 2022, original pictures below. The recipe is the same as the original.

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    Use the tag #DeliciousMeetsHealthy when posting a picture of your recipe, and make sure to follow @deliciousmeetshealthy on Instagram!

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    Comments

    Kathy Nichols

    Great salad – light and refreshing. I added the zest of the lemon to the dressing.

    claudia rejack

    5 stars
    i did enjoy this.

    Mia

    Made this for lunch today; added celery, cherry tomatoes, dried cranberry over a bed of red lettuce. And I used a different dressing from Peas and Crayons which is similar to here but a few more ingredients in the lemon dressing. Very good

    Nancy D

    5 stars
    This was surprisingly tasty! Subbed lime cause that’s what I had, added lime zest. Left out scallions but added cucumber, capers and black olives. Delish.

    Sue

    5 stars
    Just got finished making this with a couple of changes/additions: multi-herb pesto and dried cranberries…YUM!!

    Daren

    Great recipe – I’ve been making for years with the addition of apple cider vinegar, very thinly sliced celery for a little crunch and some avocado slice on top 🙂

    Rebecca

    5 stars
    I made it and it is delicious! I’m just curious, though, it says 220 cal per serving. How much is one serving?

      Neli | Delicious Meets Healthy

      1 serving is probably about 1/2 cup. I usually eat about 2 on a leaf of lettuce – it’s very delicious & filling.

    tibbs

    Nutritional info is useless without knowing the actually serving size/amount. To state there are 8 servings in this recipe is not enough!

      Neli | Delicious Meets Healthy

      I think that number of servings works too. If you follow the recipe and divide it into 8 equal portions, this is your serving size. Sometimes it’s hard to estimate exact serving size in oz. or grams for a lot of recipes. It’s easier to estimate the number of servings.

        Paula M Schlotterbeck

        I agree completely-I weigh my food for logging purposes via MyFitnessPal (I’m maintaining a 60 lb weight loss- starting year 3 of maintenance) and weighing the total recipe, then dividing by the number of desired servings, is my method for all recipes. Thank you for this recipe- I look forward to trying it soon! I’ll be sure to rate it once I do so.

        Neli | Delicious Meets Healthy

        That’s wonderful, Paula!! Keep up the good work!! Hope you enjoy the recipe! It’s some of my readers’ favorite! Love that it’s so easy to put together and filling!

    Marcy youker

    I did your tuna salad and my 2 friends love it ,me too I like your recipes they are very good and healthy

      Neli | Delicious Meets Healthy

      Thanks, Marcy! So glad to hear that you and your friends loved it!!

    Marcy youker

    love your recipes, I Like lots of veggies, you do a great job!

    Dina

    I loved this tuna & white bean salad. Thank you!

      Neli | Delicious Meets Healthy

      Great! So glad you liked it, Dina!

    Sonal

    5 stars
    A great side for summer picnics and cook outs!i would skip tuna and use the rest for my salad!

    Thanh | Eat, Little Bird

    5 stars
    I make a similar tuna and bean salad and absolutely love serving it in summer. My son has recently taken a liking to tuna so I can’t wait to make this again soon. Gorgeous photos!

    Vanessa | Zest & Simmer

    5 stars
    This looks like a wonderful healthy salad full of great ingredients! I just bet it would be a great hit at potlucks this summer!

      Neli | Delicious Meets Healthy

      yes, absolutely! Enjoy!

    Jessica Formicola

    5 stars
    This would be the perfect addition to any summer picnic!

      Neli | Delicious Meets Healthy

      yes, that is perfect for a summer picnic! you will love it!

    Monica | Nourish & Fete

    5 stars
    I love this as a way to dress up a bit of tuna and add some extra protein from the beans! I would definitely make a big batch of this to have for weekday work lunches – and actually look forward to eating it!

      Neli | Delicious Meets Healthy

      Great! Hope you enjoy it for lunch! 🙂

    Hadia

    I have had this salad in Italy, so good, and yours looks so delicious!!

    Laura

    Perfect for a healthy lunch!

    Harry Thomas

    I like how you can make a salad look so…appetising, lol.

      Neli | Delicious Meets Healthy

      Thanks!! 😊

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