• Main Dishes | Salads
  • Tuna White Bean Salad

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    Looking for a healthy and flavorful lunch option? Try this delicious tuna white bean salad! Packed with protein and nutrients, it’s perfect for a quick and satisfying meal.

    tuna white bean salad in a bowl

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    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: green onions, small red onion, lemon (can sub a tablespoon or two of cider vinegar), Optionally, you could also add chopped celery for more texture and minced clove garlic for extra flavor.
    • Fresh herbs: fresh parsley or other herbs like fresh basil, rosemary
    • Extra Virgin Olive Oil: you can use light virgin olive oil for a milder flavor.
    • Seasonings: salt, fresh ground 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 add freshly chopped 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 lunch, you could serve it in a gluten-free wrap, croissant, or on a slice of bread as a sandwich. It’s absolutely amazing! I think it tastes even better the next day after it has been refrigerated overnight.

    Storing tips

    Store the salad in an airtight container or large jar in the refrigerator for about 1 – 2 days. After that it may become too soggy.

    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.

    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

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    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. 

    TIPS & NOTES

    • 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.

    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 April 2024, original pictures below. The recipe is the same as the original.

    Did you make this recipe?

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    Apr 18, 2024

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    5 from 13 votes (2 ratings without comment)

    Comments

    Victoria

    5 stars
    Delicious, healthy and simple recipe. I added celery, garlic and mrs. dash onion & herb seasoning. It got rave reviews! Thank you

    Comments are closed.

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