This white bean and tuna salad is a protein-packed, no-cook meal that’s perfect for busy days. Quick, delicious, and packed with flavor in just five minutes!
If you’re juggling work, kids, and a never-ending to-do list, you NEED a meal that’s fast, nourishing, and satisfying. This white bean and tuna salad is exactly that! It’s a no-fuss protein-rich meal that needs zero cooking and minimal prep.
While you’re prepping your overnight oats for breakfast, take an extra five minutes to toss this salad together so it’s ready to be scooped up with tortilla chips or piled into a pita for lunch. Tuna and beans give this salad plenty of protein while you also get a boost of omega-3 fatty acids, vitamin D, and plenty of fiber.
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Why you’ll love this white bean and tuna salad
- No cooking required: Just open, drain, chop, and mix—perfect for hot days or busy schedules.
- High in protein and fiber: Tons of fiber and protein to keep you full without feeling heavy
- Budget-friendly: Uses pantry staples like canned tuna and white beans.
- Versatile: Enjoy it on its own, with crackers, on toast, in a pita or wrap, or over greens.
Key Ingredients
- Tuna: A flavorful, protein-packed base. Opt for tuna in olive oil for extra richness.
- White beans: These little powerhouses add creaminess, fiber, and plant-based protein to keep you full and satisfied.
- Red onion: A little crunch and mild spice go a long way! Swap for green onions if you prefer a milder bite.
- Cherry tomatoes: Bursting with juicy sweetness, these add a refreshing contrast to the tuna and beans.
- Cucumber: Cool, crisp, and hydrating—cucumber gives the salad a refreshing crunch.
- Olive oil & balsamic vinegar: A light, tangy dressing that ties everything together.
- Lemon juice: A fresh, zesty boost that cuts through the richness and brings everything to life.
How to make tuna and white bean salad
- Combine ingredients: In a large bowl, mix the drained tuna, white beans, red onion, cherry tomatoes, and cucumber.
- Dress the salad: Drizzle with olive oil, balsamic vinegar, and lemon juice. Toss gently to combine.
- Season and serve: Add salt and pepper to taste. Garnish with fresh parsley or basil if desired.
- Enjoy: Serve immediately as is, or pair with whole-grain crackers, crusty bread, or over mixed greens for a more substantial meal.
How to make this recipe even easier
Want to make this even easier? Here are some ways to cut down prep time:
- Use pre-diced onions.
- Swap cherry tomatoes for pre-diced tomatoes or even a pico de gallo.
- Skip the lemon and vinegar, using a pre-made vinaigrette instead.
- Eat it straight from the bowl with whole-grain crackers or tortilla chips—keep those dishes to a minimum!
How to make this recipe your own
- Mediterranean twist: Add chopped olives, feta cheese, and a sprinkle of oregano.
- Creamy version: Mix in a spoonful of Greek yogurt or mashed avocado for a richer texture.
- Spicy kick: Add a pinch of red pepper flakes or a dash of hot sauce.
- Make it crunchy: Add slivered almonds or pumpkin seeds for a little crunch.
- Italian inspired flavors: Add sundried tomatoes, fresh basil, and parmesan.
- Dip it: Serve it as a dip with tortilla chips and crackers.
- Wrap it up: Wrap this tuna salad into a tortilla with lettuce and cheese for a healthy, protein and fiber-filled wrap. You can also stuff it into a pita pocket!
Tips
- Let the white bean and tuna salad refrigerate for at least an hour before eating to let the flavors meld.
- If using tuna in water, you may need an extra drizzle of olive oil to keep the salad moist.
- Store leftovers in an airtight container in the fridge for up to 3 days. It's even better the next day!
Make ahead, freezing, and storage instructions
- Make ahead: This salad can be prepped in advance and stored in the fridge, making it perfect for meal prep!
- Freezing: Not recommended, as the texture of the beans and tuna will change.
Storage: Keep in an airtight container in the refrigerator for up to 3 days.
White Bean and Tuna Salad
📖 Recipe
White Bean and Tuna Salad
Ingredients
- 1 can 5 oz tuna in olive oil, drained (or use tuna in water, and add a drizzle of olive oil)
- 1 can 15 oz white beans (cannellini or navy beans), rinsed and drained
- ¼ cup diced red onion
- ½ cup cherry tomatoes halved (or diced regular tomato)
- ½ cup diced cucumber
- 2 tablespoons olive oil
- 2 tablespoons balsamic vinegar
- 1 teaspoon lemon juice fresh or bottled
- Salt and pepper to taste
- Optional garnish: Fresh parsley or basil
Instructions
- Combine Ingredients:In a large bowl, mix the drained tuna, white beans, red onion (if using), and cherry tomatoes.
- Dress the Salad:Drizzle with olive oil and lemon juice. Toss gently to combine.
- Season and Serve:Add salt and pepper to taste. Garnish with fresh parsley or basil if desired. Let the mixture refrigerate for at least an hour before serving. Then pair with whole-grain crackers, a slice of crusty bread, over mixed greens, or my personal favorite-- scooped up with tortilla chips!
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