This salad is everything you want in a healthy meal: it’s high in protein, loaded with fiber, and bursting with texture and flavor. It’s also versatile—you can easily switch up the ingredients based on what you have on hand. It requires no cooking, comes together in minutes, and is perfect for meal prep, picnics, or a quick lunch.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Canned tuna (in water or olive oil), drained
Canned white beans (like cannellini or navy beans), drained and rinsed
In a large bowl, combine the drained tuna and white beans.
Add the cherry tomatoes, cucumber, and chopped red onion.
In a small bowl, whisk together olive oil, lemon juice or vinegar, Dijon mustard (if using), salt, and pepper.
Pour the dressing over the salad and toss gently to combine.
Stir in fresh herbs and any optional add-ins like olives or avocado.
Taste and adjust seasoning if needed.
Serve immediately or chill for 30 minutes for enhanced flavor.
Servings and timing
This recipe serves approximately 4 people. Prep time: 10 minutes Cook time: 0 minutes Total time: 10 minutes
Variations
Add Greens: Serve over a bed of spinach, arugula, or romaine for a heartier salad.
Switch the Beans: Try chickpeas, kidney beans, or black beans instead of white beans.
Make it Creamy: Add a spoonful of plain Greek yogurt or a dollop of mayo for a creamy texture.
Mediterranean Style: Add crumbled feta, Kalamata olives, and a sprinkle of oregano.
Spicy Version: Mix in red pepper flakes or diced jalapeños for heat.
Storage/Reheating
Store Bean Tuna Salad in an airtight container in the refrigerator for up to 3 days. No reheating is needed—this dish is best served cold or at room temperature. Stir before serving, as the dressing may settle at the bottom.
FAQs
What kind of tuna is best for this salad?
Canned tuna in olive oil offers the richest flavor, but tuna in water works well for a lighter option.
Can I make this salad ahead of time?
Yes, it actually tastes better after sitting for a bit as the flavors meld. Just stir before serving.
Are canned beans safe to eat without cooking?
Absolutely. Canned beans are pre-cooked and ready to eat after draining and rinsing.
What can I use instead of white beans?
Chickpeas, black beans, or lentils are all great alternatives.
Can I use fresh tuna?
Yes, cooked and flaked fresh tuna works beautifully if you prefer it over canned.
How do I reduce the sharpness of red onion?
Soak chopped red onion in cold water for 10 minutes, then drain before adding to the salad.
Is this salad gluten-free?
Yes, all the ingredients are naturally gluten-free. Just double-check labels if you’re using mustard or other packaged items.
Can I add pasta to this salad?
Yes, turning it into a pasta salad is a great way to make it more filling.
What other dressings can I use?
A balsamic vinaigrette, Italian dressing, or a yogurt-based dressing would all work well.
Is this good for meal prep?
Yes, it holds up well in the fridge and makes a great lunch for several days.
Conclusion
Bean Tuna Salad is a fresh, no-fuss meal that delivers on both flavor and nutrition. With its simple ingredients and quick prep, it’s a reliable go-to for busy days or healthy eating goals. Whether enjoyed solo or as a side, it’s a satisfying salad that never gets boring.
Bean Tuna Salad is a quick, protein-rich dish combining flaky tuna, creamy white beans, crisp vegetables, and a zesty vinaigrette. It’s refreshing, versatile, and perfect for a speedy lunch or meal prep.
Ingredients
2 cans (5 oz each) tuna, drained
1 can (15 oz) white beans (cannellini or navy), drained and rinsed
In a large bowl, combine the drained tuna and white beans.
Add cherry tomatoes, diced cucumber, and chopped onion or shallot.
In a small bowl, whisk together olive oil, lemon juice or vinegar, Dijon mustard (if using), salt, and pepper.
Pour the dressing over the salad and toss gently to combine.
Stir in fresh herbs and any optional add-ins like olives or avocado.
Taste and adjust seasoning as needed.
Serve immediately or chill for 30 minutes to allow flavors to meld.
Notes
Serve over greens like spinach or arugula for a more filling salad.Swap white beans for chickpeas, black beans, or kidney beans.Add Greek yogurt or mayo for a creamy version.Top with crumbled feta and oregano for a Mediterranean twist.Soak red onion in cold water for 10 minutes to reduce sharpness.
