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You are here: Home / Recipes / Dinner Recipes / Tuna White Bean Salad

Tuna White Bean Salad

September 11, 2017 By Alia 16 Comments

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

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

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.

How to Make Tuna White Bean Salad, in a Nutshell

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: tuna, white beans, red onion, parsley, olive oil and lemon juice.

Once you have prepped your ingredients, 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.

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.

More Healthy Salad Recipes to Try

  • Apple Avocado Spinach Salad
  • Thai Noodle Salad
  • Cherry Tomato Spinach Salad
  • Chicken Avocado Salad

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

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.

Don’t miss out! Click here to get exclusive discounts on my favorite healthy products and resources!

If you make this Tuna White Bean Salad recipe, let me know! Rate it and leave a comment below, because I love hearing from you! 🙂

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

Tuna White Bean Salad

This Tuna White Bean Salad recipe requires only 6 ingredients and 10 minutes to make! It makes a healthy meal that is budget-friendly and will keep you feeling full for hours.
5 from 7 votes
Print Pin Rate
Course: Main
Cuisine: American
Keyword: Tuna White Bean Salad
Prep Time: 10 minutes
Total Time: 10 minutes
Yield: 4 servings
Calories: 480kcal
Author: Alia | 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
  • 1/2 cup chopped fresh parsley
  • 4 tablespoons extra-virgin olive oil
  • 2 tablespoons lemon juice
US Customary - Metric

Instructions

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

Nutrition

Calories: 480kcal | Carbohydrates: 48g | Protein: 37g | Fat: 15g | Saturated Fat: 2g | Cholesterol: 25mg | Sodium: 58mg | Potassium: 1248mg | Fiber: 10g | Sugar: 2g | Vitamin A: 680IU | Vitamin C: 14.9mg | Calcium: 181mg | Iron: 8.3mg
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Filed Under: Dinner Recipes

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Reader Interactions

Comments

  1. Ashika | Gardening Foodie says

    September 12, 2017 at 2:13 am

    5 stars
    I am absolutely loving how easy this recipe is. It has great flavour combinations, super healthy and really great lunch idea.
    Absolutely love it ?

    Reply
    • Alia says

      September 12, 2017 at 8:19 pm

      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. 🙂

      Reply
  2. Kelsie | the itsy-bitsy kitchen says

    September 12, 2017 at 10:29 am

    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!

    Reply
    • Alia says

      September 12, 2017 at 8:26 pm

      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! 🙂

      Reply
  3. Jenny | The Baking Skillet says

    September 13, 2017 at 7:14 am

    5 stars
    I love this kind of easy simple dishes that can be eaten as a quick lunch or a dinner side!

    Reply
    • Alia says

      September 13, 2017 at 8:44 pm

      Hi Jenny! Thanks so much! ♡ I do too! I am all about quick and easy recipes! 🙂

      Reply
  4. Deepika|TheLoveOfCakes says

    September 13, 2017 at 9:49 am

    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 🙂

    Reply
    • Alia says

      September 13, 2017 at 9:06 pm

      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!

      Reply
  5. Heather (delicious not gorgeous) says

    September 13, 2017 at 4:46 pm

    love how fresh this sounds with all that onion, parsley and lemon!

    Reply
    • Alia says

      September 13, 2017 at 9:08 pm

      Thank you Heather! ♡ Those ingredients definitely add a burst of freshness to this recipe!

      Reply
  6. Agness of Run Agness Run says

    September 15, 2017 at 6:48 am

    5 stars
    Yum! This is a very healthy salad recipe, Alia! Excellent job! 😉

    Reply
    • Alia says

      September 16, 2017 at 1:13 pm

      Thanks so much Agness!! 🙂

      Reply
  7. Emma - Bake Then Eat says

    September 17, 2017 at 4:05 pm

    5 stars
    What a great healthy post work out meal and a perfect tasty lunch.

    Reply
    • Alia says

      September 17, 2017 at 4:43 pm

      Hi Emma! Thanks so much! 🙂

      Reply
  8. Cath says

    June 27, 2020 at 11:03 am

    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

    Reply
    • Alia says

      June 27, 2020 at 1:02 pm

      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. 🙂

      Reply

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Hi! My name is Alia and I am the founder and author of Everyday Easy Eats.

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