High-Protein Tuna & White Bean Salad

This High-Protein Tuna & White Bean Salad recipe requires only 6 ingredients and 10 minutes to make! A healthy, tasty meal that will keep you feeling full for hours.

High in protein, low in fat and loaded with flavor – this 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.

This recipe is super convenient – you probably already have all the ingredients required to make this recipe on hand in your pantry and fridge. Plus, it is so simple to make – all you need are 6 ingredients! And once you have prepped your ingredients, you just mix everything together in bowl, season with a little S & P and you are good to go! If you like heat you can add a bit of hot sauce, but it tastes just fine without it too.

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:

• After slicing the onion, soak the slices in a bowl of cool water for about 10 minutes, or;
• 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.

For this Tuna & White Bean Salad Recipe, I recommend:

Glass Mixing Bowls – This set is perfect for mixing up and serving salads. I love these bowls because they are super affordable and the quality is excellent.
Stainless Steel Measuring Spoons – This is the best set of measuring spoons I have ever purchased. They are super durable, inexpensive and the quality can’t be beat.

5 from 1 vote

Print

High-Protein Tuna & White Bean Salad

Prep Time

10 mins

Total Time

10 mins

 

This High-Protein Tuna & White Bean Salad recipe requires only 6 ingredients and 10 minutes to make! A healthy, tasty meal that will keep you feeling full for hours.

Recipe Type: Main

Cuisine: American

Yield: 4 servings

Calories: 480 kcal

Author: Everyday Easy Eats

Ingredients

• 2 (15-ounce) cans white kidney (cannellini) beans, rinsed and drained
• 2 (6-ounce) cans tuna, drained
• 1 small red onion, finely chopped
• ½ cup chopped fresh parsley
• 4 tablespoons extra-virgin olive oil
• 2 tablespoons lemon juice

US Customary - Metric

Instructions

1. Combine all ingredients in a large bowl. Season with salt and pepper to taste.

Recipe Notes

Nutrition Facts

High-Protein Tuna & White Bean Salad

Amount Per Serving

Calories 480 Calories from Fat 135

% Daily Value*

Total Fat 15g 23%

Saturated Fat 2g 10%

Cholesterol 25mg 8%

Sodium 58mg 2%

Potassium 1248mg 36%

Total Carbohydrates 48g 16%

Dietary Fiber 10g 40%

Sugars 2g

Protein 37g 74%

Vitamin A 13.6%

Vitamin C 18.1%

Calcium 18.1%

Iron 45.9%

* Percent Daily Values are based on a 2000 calorie diet.

© Everyday Easy Eats. All photos and content are copyright protected. Please do not use any of my recipes, text or images without prior permission.

If you make this recipe, let me know! Rate it and leave a comment below, because I love hearing from you! 🙂 Be sure to also FOLLOW ME on PINTEREST, INSTAGRAM and FACEBOOK for more meal inspiration.

“>