This easy White Bean and Tuna Salad is a healthy, protein-rich meal made with pantry staples, crisp greens, creamy cannellini beans, and a bright Mediterranean lemon and olive oil dressing.
If you love quick salads that are fresh, filling, and easy to prepare, this white bean tuna salad recipe is a great choice. It takes about 15 minutes from start to finish and works well as a healthy lunch, a light dinner, or a simple meal prep option for busy days.
This Mediterranean-inspired tuna and white bean salad combines satisfying ingredients with a tangy homemade dressing. The tuna adds savory flavor, the beans bring creaminess and fiber, and the fresh vegetables keep every bite bright and refreshing. It is the kind of simple salad that feels wholesome without requiring much effort.
Cannellini beans, also called white Italian kidney beans, have a mild, earthy flavor and a soft, creamy texture. They pair beautifully with tuna, lemon, olive oil, tomatoes, and Parmesan cheese. They are also naturally rich in protein and fiber while remaining relatively low in calories, making them a smart ingredient for meals that help keep you full. About half a cup of cooked kidney beans contains approximately 125 calories, 8 grams of protein, and 6 grams of fiber.
How to Make it
This White Bean and Tuna Salad is simple, nourishing, and made with everyday ingredients. It is built on a base of fresh salad greens, then topped with creamy white beans, tuna packed in olive oil, juicy tomatoes, red onion, Parmesan shavings, and a lemony Mediterranean dressing.
The recipe serves two people, but it can easily be doubled or tripled if you are serving a family, preparing lunch for several days, or making a larger salad for a gathering. Canned beans make this recipe especially convenient because they only need to be rinsed and drained before using. If you prefer dried beans, soak them overnight, cook them until tender, and allow them to cool completely before adding them to the salad.
Ingredients Overview
- Mixed spring greens or your favorite salad greens. A handful of fresh arugula is also a delicious addition if you have it.
- Cannellini beans or white kidney beans. If they are not available, navy beans, Great Northern beans, or chickpeas can be used instead.
- Tuna packed in olive oil. For the best flavor, choose jarred or canned tuna in olive oil. Drain the tuna and reserve the oil for the dressing.
- Fresh tomatoes, such as chopped tomato, cherry tomatoes, or grape tomatoes. Sun-dried tomatoes can also be used for a more intense flavor.
- Red onion for a sharp, fresh bite.
- Parmesan cheese shavings. Use a vegetable peeler to create thin strips, or substitute feta or goat cheese if preferred.
- Reserved tuna oil and extra-virgin olive oil for the dressing.
- Fresh lemon juice for brightness and acidity.
- Garlic for added flavor.
- Salt, black pepper, and optional dried oregano or basil.
Steps Overview
- Prepare the lemon and olive oil dressing first, then set it aside.
- Wash and dry the salad greens, then place them in one large bowl or divide them between two serving bowls.
- Chop the tomatoes and red onion, then break the tuna into bite-size pieces.
- Add the cannellini beans, tuna, tomatoes, and red onion over the greens.
- Drizzle with dressing, toss gently, and finish with fresh parsley and Parmesan shavings before serving.
Serving Suggestions
Serve this tuna white bean salad as a main dish for a light but filling lunch. For a heartier meal, add crusty bread on the side to soak up the lemon and olive oil dressing. It also pairs well with a simple bowl of soup when you want a more substantial dinner.
Because this salad uses beans, tuna, greens, and vegetables, it offers a satisfying mix of textures and flavors. The dressing is fresh and tangy, the beans are creamy, the tomatoes are juicy, and the Parmesan adds a salty finish. Serve it immediately after tossing for the freshest texture.
Storage Instructions
Leftover salad dressing can be stored in a sealed mason jar or airtight container in the refrigerator for up to one week. Before using, let it sit at room temperature for a few minutes, then shake or whisk it well to bring the ingredients back together.
If you are making this salad ahead for meal prep, keep the washed greens in a separate airtight container and store the beans, tuna, tomatoes, onion, cheese, and dressing separately. Combine everything just before serving so the greens stay crisp and fresh.
Enjoy this simple, healthy White Bean and Tuna Salad whenever you need a quick Mediterranean-style meal that is flavorful, filling, and easy to make.
More Filling Salads
- Fattoush Salad (Pita Bread Salad)
- Greek Salad with Grilled Chicken
- Southwestern Grilled Shrimp Salad
- Roasted Sweet Potato Salad with Citrus Tahini Dressing
- Southwestern Quinoa Salad
⭐⭐⭐⭐⭐ Have you made this recipe? Let us know how it turned out. Leave a star rating and a comment below; we would love to hear from you.
White Bean and Tuna Salad Recipe
Ingredients
White Bean and Tuna Salad
- 4 cups mixed spring greens or salad greens of your choice
- 1 15 ounce can cannellini beans or white kidney beans, rinsed and drained
- 1 6 ounce can tuna packed in olive oil drained, with oil reserved for the dressing
- 1 tomato chopped, or a handful of cherry or grape tomatoes
- ¼ cup chopped red onion
- 3 tablespoons Parmesan cheese shavings made with a vegetable peeler
- chopped fresh parsley, optional
Mediterranean Salad Dressing (Lemon and Olive Oil Dressing)
- 3 tablespoons extra-virgin olive oil plus reserved oil from the tuna, for about 4 tablespoons total
- 2 tablespoons freshly squeezed lemon juice
- ½ small garlic clove crushed
- salt and pepper to taste
Instructions
Mediterranean Salad Dressing (Lemon and Olive Oil Dressing)
-
Combine the oil, lemon juice, crushed garlic, salt, and pepper in a small bowl and whisk until blended. You can also place the ingredients in a small jar, seal it, and shake well. Set aside, or refrigerate if not using right away.
White Bean and Tuna Salad
-
Place the salad greens in a large bowl or divide them between two serving bowls.
-
Top the greens with the rinsed white beans, tuna, chopped tomatoes, and red onion.
-
Add chopped fresh parsley, if using, and finish with Parmesan shavings.
-
Drizzle the dressing over the salad and toss gently to combine.
-
Serve immediately.
Notes
- Leftover salad dressing can be stored in a sealed mason jar in the refrigerator for up to one week.
- For the freshest texture, keep the dressing separate until you are ready to serve the salad.
Nutrition
This post was originally published in May 2019. It has been updated, and the recipe remains unchanged.