Canned Tuna and White Bean Salad (Easy 10-Minute Recipe!)
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This Canned Tuna and White Bean Salad recipe requires only 6 simple pantry ingredients and is ready in just 10 minutes! It makes a nutritious and budget-friendly meal that will keep you feeling full for hours. Keep reading to learn how to make the best white bean tuna salad.
Why You’ll Love This Canned Tuna and White Bean Salad Recipe
High in protein, low in fat, and loaded with flavor – this canned tuna white bean salad is my absolute favorite post-workout meal. It is important to follow up exercise with meals that contain a good amount of protein, because it helps your muscles recover.
Tuna is packed with protein while white beans are rich in both fiber and protein. Carbohydrates, which replenish your body’s energy stores, are also important to consume after hitting the gym. Fortunately, not only are beans high in protein and fiber, they are also complex carbohydrates that are low in calories and fat.
You will love this canned tuna bean salad recipe because it is super quick and easy to make. It is made with ingredients that you probably already have on hand in your pantry. Because it is so convenient and nourishing, it is an ideal recipe for meal prep, lunch, or dinner.
How to Make Canned Tuna White Bean Salad
This tuna and bean salad recipe is so simple to make. All you need are 6 ingredients: tuna, white beans, red onion, parsley, olive oil, and lemon juice. Once you have prepped your ingredients, just mix everything together in bowl. Then, season the salad with a little bit of salt and pepper and you are good to go!
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How to Make Red Onion Taste More Mild
This recipe includes sliced red onion to add a bit of crunch and brightness to the salad. If the taste of raw red onion is too strong for you, try one of these tricks to remove some of its bite:
- Soak onion in cold water: After slicing the onion, soak the slices in a bowl of cool water for about 10 minutes, or;
- Soak onion in lemon juice: Let the chopped red onion sit in the lemon juice while you prepare the rest of the salad ingredients.
Either of these steps would help to reduce the intensity of the red onion’s flavor and remove any after taste.
Where to Get the Best Wild Canned Tuna Online
I strongly encourage you to purchase wild-caught tuna, because it is so much healthier and more sustainable than farmed tuna. However, finding high-quality canned tuna and other seafood isn’t always simple.
Fortunately, there are a few top-notch seafood delivery services that send wild, sustainably-harvested fish and shellfish straight to your home, for less than you might think. To learn about my favorite wild seafood delivery services online, check out this article I wrote: The Top Wild and Sustainable Seafood Delivery Companies. In that post, I review, compare and rank a bunch of seafood delivery services, along with special deals and discounts just for my readers.
Possible Recipe Variations
There are a bunch of easy ways that you can customize this canned tuna bean salad recipe. Some ideas are:
- Use different beans: Instead of white beans, you could use chickpeas, black beans, red kidney beans, or whatever type of canned beans that you like or have on hand.
- Add more veggies: A variety of vegetables, such as shredded carrot, coleslaw mix, diced bell peppers, or chopped cucumber can also be mixed in to give the salad even more fiber and nutrition.
- Use other herbs: Instead of (or in addition to) parsley, you could toss in some torn mint leaves, fresh basil, or chopped cilantro.
- Make it spicy: If you like heat, you can stir in some Sriracha or tabasco to the salad.
This canned tuna salad recipe is designed for improvisation and is therefore, very flexible. So, feel free get creative and tweak it to your preferences with your favorite ingredients.
More Easy Salad Recipes
Craving more simple and nourishing salad inspiration? Check out these other recipes:
- Apple Avocado Spinach Salad
- Thai Coconut Milk Noodle Salad
- Tomato Cucumber Spinach Salad
- Tuna Salad Recipe with Basal Pesto
- Tomato Avocado Salad with Chicken
If you make this Canned Tuna and White Bean Salad recipe, let me know! Leave a comment with a star rating ★ below, because I love hearing from you! ♡
Canned Tuna and White Bean Salad (Easy 10-Minute Recipe!)
Ingredients
- 2 (15-ounce) cans white kidney (cannellini) beans, rinsed and drained
- 2 (6-ounce) cans tuna, drained
- 1 small red onion, finely chopped
- 1/2 cup chopped fresh parsley
- 1/4 cup extra-virgin olive oil
- 2 tablespoons lemon juice
- Salt and pepper, to taste
Instructions
- Combine all ingredients in a large bowl and serve.
Nutrition
Notes
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I am absolutely loving how easy this recipe is. It has great flavour combinations, super healthy and is a really great lunch idea. Absolutely love it!
Hi Ashika! Thanks so much! ♡ It is a favorite in my house because it is so simple to throw together for a meal anytime. And it’s good for you! So that’s a bonus, haha. 🙂
I’ve been trying to eat more real food for lunch instead of just grabbing a handful of crackers and a banana…this salad is a great place to start! I love all the flavors in here!
Thank you Kelsie!! ♡ I am guilty of snacking like that in between meals – I just munch on whatever is closest to me, lol. Although crackers and a banana would definitely not be enough food for lunch for me! You should def try this recipe for a quick lunch sometime, it’s one of my favorite go-to meals! 🙂
I love this kind of easy simple dishes that can be eaten as a quick lunch or a dinner side!
Hi Jenny! Thanks so much! ♡ I do too! I am all about quick and easy recipes! 🙂
That’s a simple and wholesome salad! Love the flavors in there! And thanks for the tip on using raw onion, it’s going to come handy in so many other recipes too 🙂
Thanks Deepika! ♡ I make this salad a lot for my family! And you’re welcome! I like red onion in dishes, but sometimes it can taste a bit strong, so I usually tone down the flavor a bit with one of those tricks!
I love how fresh this sounds with all that onion, parsley, and lemon!
Thank you Heather! ♡ Those ingredients definitely add a burst of freshness to this recipe!
Yum! This is a very healthy salad recipe, Alia! Excellent job! 😉
Thanks so much Agness!! 🙂
What a great healthy post work out meal and a perfect tasty lunch.
Hi Emma! Thanks so much! 🙂
Simple ingredients therefore perfect during the covid. It reminded us of our trip to Italy where that dish was often server as an appetizer! Thank you
Hi Cath! I’m so happy you enjoyed the recipe! I actually just made it for dinner two days ago, since we didn’t want to go out and buy anything, haha. 🙂
I make this for lunch at least once or twice a week. Simple recipe and comes together so quickly. It has a nice fresh flavor, love the lemon! Sometimes I add some halved cherry tomatoes if I have them on hand. With the exception of the parsley, I always have these ingredients on hand.
Yay! I’m so glad you like the recipe, Meg! It’s a definite favorite in my house, since it is so fast and healthy. Thanks for letting me know! 🙂