An easy, healthy White Bean and Tuna Salad tossed in a bright Mediterranean lemon and olive oil dressing. This protein- and fiber-packed salad is made with pantry staples and comes together in about 15 minutes, making it ideal for a quick lunch or a light dinner.
I love salads that are fast to prepare, filling enough for a standalone meal, and flexible enough to adapt to what’s in the fridge. This white bean and tuna salad fits the bill: it’s nutritious, satisfying and versatile. It also pairs well with Mediterranean-style meals thanks to its heart-healthy ingredients.
Cannellini beans (white Italian kidney beans) offer a creamy texture and mild, earthy flavor. They’re high in protein and fiber while relatively low in calories, which helps keep you full longer. A half-cup serving of cooked white beans contains protein, fiber and essential nutrients, making them a great base for this salad.
How to Make it
This White Bean and Tuna Salad is a straightforward, flavorful dish made with fresh ingredients and pantry staples. It serves two, and the quantities are easy to scale if you need more portions. For speed, canned beans are recommended; if you use dried beans, be sure to soak and cook them ahead of time and let them cool before assembling.
Ingredients Overview
- Mixed spring greens or other salad greens. Fresh arugula is a nice peppery addition if you have it.
- Cannellini (white kidney) beans. If unavailable, substitute navy, Great Northern beans, or chickpeas.
- Tuna packed in olive oil. Drain the tuna and reserve the oil for the dressing for extra flavor.
- Fresh tomatoes—chopped tomato, grape or cherry tomatoes. Sun-dried tomatoes work as an alternative.
- Red onion, thinly sliced.
- Parmesan cheese, shaved. You can swap feta or goat cheese if preferred.
- Extra-virgin olive oil plus the reserved oil from the canned tuna.
- Fresh lemon juice.
- Garlic, crushed or minced.
- Salt, black pepper and dried oregano or basil, to taste.
Steps Overview
- Whisk the dressing together and set it aside.
- Wash and dry the greens, then place them in a large bowl or divide between two bowls.
- Chop the tomatoes and red onion, and break the tuna into bite-size pieces.
- Add the cannellini beans, tuna, tomatoes and red onion to the greens.
- Toss the salad with the dressing, garnish with parsley and Parmesan shavings, and serve immediately.
Serving Suggestions
Serve this tuna and white bean salad as a satisfying main for lunch. For a heartier meal, add a slice of crusty bread or serve alongside a warm bowl of soup. It also makes an excellent meal prep option—keep the dressing separate until ready to eat to preserve texture and freshness.
Storage Instructions
Store leftover dressing in a sealed jar in the refrigerator for up to a week. Bring it to room temperature and shake or whisk before using. If prepping ahead, keep washed greens and the other salad components separate from the dressing to prevent sogginess. Assemble and dress the salad just before serving for the best texture.
Enjoy!
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More Filling Salads
- Fattoush Salad (Pita Bread Salad)
- Greek Salad with Grilled Chicken
- Southwestern Grilled Shrimp Salad
- Roasted Sweet Potato Salad with Citrus Tahini Dressing
- Southwestern Quinoa Salad
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White Bean and Tuna Salad Recipe
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Ingredients
White Bean and Tuna Salad
- 4 cups mixed spring greens or salad greens of your choice.
- 1 15 ounce cannellini beans rinsed and drained.
- 1 6 ounce tuna packed in olive oil drain the oil and reserve it for the dressing.
- 1 tomato chopped, or a handful of cherry or grape tomatoes
- ¼ cup chopped red onion
- 3 tablespoons Parmesan cheese shavings use a peeler to make thin Parmesan strips
- chopped fresh parsley (optional)
Mediterranean Salad Dressing (Lemon and Olive Oil Dressing)
- 3 tablespoons extra-virgin olive oil plus the reserved oil from the canned tuna (about 4 tablespoons total)
- 2 tablespoons freshly squeezed lemon juice
- ½ small garlic clove crushed
- salt and pepper to taste
Instructions
Mediterranean Salad Dressing (Lemon and Olive Oil Dressing)
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Combine the reserved tuna oil and extra-virgin olive oil with lemon juice, crushed garlic, salt and pepper in a small bowl and whisk until emulsified. Alternatively, put everything in a small jar, seal and shake well. Set aside or refrigerate until ready to use.
White Bean and Tuna Salad
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Place the salad greens in a large bowl.
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Top the greens with the white beans, flaked tuna, tomatoes and red onion.
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Scatter chopped parsley and add Parmesan shavings.
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Drizzle the dressing over the salad and toss gently to combine.
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Serve immediately.
Notes
- Leftover dressing keeps in the refrigerator in a sealed jar for up to a week. Bring to room temperature and shake or whisk before using.
Nutrition
This post was originally published in May 2019 and has been updated. The recipe remains unchanged.