This salad is quick to make, requires no cooking, and is full of wholesome ingredients. The combination of flaky tuna, creamy beans, and zesty dressing creates a balanced and flavorful meal that’s high in protein and fiber. It’s also naturally gluten-free, easy to customize, and perfect for make-ahead lunches or potlucks. Serve it on its own, over greens, or with crusty bread for a complete meal.
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 (such as cannellini or great northern, drained and rinsed)
Red onion (thinly sliced)
Cherry tomatoes (halved)
Fresh parsley (chopped)
Olive oil
Lemon juice (freshly squeezed)
Salt and black pepper
Optional: capers or olives for extra flavor
Directions
In a large bowl, combine drained tuna and rinsed white beans.
Add sliced red onion, cherry tomatoes, and chopped parsley.
In a small bowl, whisk together olive oil, lemon juice, salt, and pepper to make the dressing.
Pour the dressing over the salad and gently toss to combine.
Taste and adjust seasoning as needed.
Serve immediately or chill in the refrigerator for 30 minutes to let the flavors meld.
Servings and timing
This recipe makes about 2–3 servings as a main dish or 4 as a side. Prep time: 10 minutes Total time: approximately 10 minutes
Variations
Add Greens: Serve over a bed of arugula, spinach, or mixed salad greens.
Make It Creamy: Add a spoonful of Greek yogurt or mayo for a creamy texture.
Mediterranean Twist: Add kalamata olives, feta cheese, or chopped cucumber.
Spicy Option: Mix in a pinch of red pepper flakes or a diced chili.
Different Beans: Try chickpeas or kidney beans for a twist on texture and flavor.
Storage/Reheating
Store Tuna and Bean Salad in an airtight container in the refrigerator for up to 3 days. The flavors improve as it sits, making it ideal for meal prep. This dish is served cold, so no reheating is needed. Stir before serving, and refresh with a little extra lemon juice or olive oil if desired.
FAQs
What type of tuna is best for this salad?
Canned tuna in olive oil adds extra richness, but tuna in water is a lighter option.
Can I use dried beans instead of canned?
Yes, just soak and cook them ahead of time. Let them cool completely before using.
Is this salad good for meal prep?
Absolutely. It holds up well in the fridge and tastes even better the next day.
Can I make it without tomatoes?
Yes, omit or substitute with diced cucumber, bell pepper, or celery.
What can I serve with this salad?
Crusty bread, pita, or crackers pair perfectly. It’s also great on a sandwich or in a wrap.
Is this salad gluten-free?
Yes, all the ingredients are naturally gluten-free.
Can I add eggs?
Yes, chopped hard-boiled eggs are a great protein boost and complement the flavors well.
How do I mellow the red onion flavor?
Soak the sliced onion in cold water for 10 minutes before adding to the salad.
Can I make this salad vegan?
Use a plant-based tuna substitute or skip the tuna and add more beans and veggies.
How long does it last in the fridge?
Up to 3 days in a sealed container. Stir and season again before serving.
Conclusion
Tuna and Bean Salad is a quick, healthy, and delicious dish that fits perfectly into any meal plan. With minimal ingredients and no cooking required, it’s an easy way to enjoy a protein-rich, Mediterranean-inspired salad. Whether you enjoy it fresh or prep it in advance, this salad is sure to become a go-to favorite for fast, flavorful meals.
Tuna and Bean Salad is a quick, healthy, and protein-rich dish made with canned tuna, white beans, fresh herbs, and a zesty lemon-olive oil dressing. It’s a no-cook meal perfect for lunch, meal prep, or a light dinner.
Ingredients
1 can (5 oz) tuna in water or olive oil, drained
1 can (15 oz) white beans (cannellini or great northern), drained and rinsed
1/4 red onion, thinly sliced
1/2 cup cherry tomatoes, halved
2 tablespoons fresh parsley, chopped
2 tablespoons olive oil
1 tablespoon lemon juice (freshly squeezed)
Salt and black pepper, to taste
Optional: 1 tablespoon capers or sliced olives
Instructions
In a large bowl, combine the drained tuna and white beans.
Add sliced red onion, halved cherry tomatoes, and chopped parsley.
In a small bowl, whisk together olive oil, lemon juice, salt, and black pepper.
Pour the dressing over the salad and gently toss to combine.
Taste and adjust seasoning if needed.
Serve immediately or chill for 30 minutes to enhance the flavors.
Notes
Soak red onion in cold water for 10 minutes to mellow its sharpness.Serve over greens, with crusty bread, or as a filling for wraps and sandwiches.Great for meal prep—flavors improve after chilling.Add feta, cucumber, or hard-boiled eggs for variation.Use chickpeas or kidney beans for a twist on texture.
