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Tuna and White Bean Salad (Quick and Easy Recipe!)

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This Tuna and White Bean Salad recipe requires only 6 simple ingredients and 10 minutes to make! 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.

Overhead view of two bowls of Tuna White Bean Salad on a neutral-colored background.

Why You’ll Love This Tuna Salad Recipe

High in protein, low in fat and loaded with flavor – this tuna 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 tuna 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 Tuna White Bean Salad

This recipe is so fast and 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! If you like heat you can add a bit of hot sauce, but it tastes just fine without it too.

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Close-up overhead view of a bowl of Tuna White Bean Salad on a neutral-colored background.

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.

Where to Get the Best Wild Canned Tuna

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.

Overhead view of two bowls of Tuna White Bean Salad on a neutral-colored background.

More Healthy Salad Recipes

Craving more fresh, nourishing salad inspiration? Check out these other recipes:

If you make this Tuna and White Bean Salad recipe, let me know! Leave a comment with a star rating ★ below, because I love hearing from you! ♡

Tuna and White Bean Salad (Quick and Easy Recipe!)

Overhead view of two bowls of Tuna White Bean Salad on a neutral-colored background.
This Tuna and White Bean Salad recipe requires only 6 ingredients and 10 minutes to make! It makes a healthy, budget-friendly meal that will keep you feeling full for hours.
Alia Kay
5 from 12 votes
Prep Time 10 minutes
Cook Time 0 minutes
Total Time 10 minutes
Course Main
Cuisine American
Servings 4 servings
Calories 395 calories

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

Nutrition Facts
Tuna and White Bean Salad (Quick and Easy Recipe!)
Amount per Serving
Calories
395
% Daily Value*
Fat
 
15
g
23
%
Saturated Fat
 
2
g
13
%
Polyunsaturated Fat
 
2
g
Monounsaturated Fat
 
10
g
Cholesterol
 
26
mg
9
%
Sodium
 
55
mg
2
%
Potassium
 
935
mg
27
%
Carbohydrates
 
34
g
11
%
Fiber
 
8
g
33
%
Sugar
 
2
g
2
%
Protein
 
33
g
66
%
Vitamin A
 
680
IU
14
%
Vitamin C
 
15
mg
18
%
Calcium
 
130
mg
13
%
Iron
 
6
mg
33
%
* Percent Daily Values are based on a 2000 calorie diet.

Notes

Leftovers can be stored in the refrigerator for up to five days.
Keyword Tuna and White Bean Salad, Tuna White Bean Salad

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5 from 12 votes (3 ratings without comment)

18 Comments

  1. 5 stars
    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!

    1. 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. 🙂

  2. 5 stars
    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!

    1. 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! 🙂

  3. 5 stars
    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 🙂

    1. 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!

  4. 5 stars
    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

    1. 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. 🙂

  5. 5 stars
    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.

    1. 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! 🙂