White Bean Tuna Salad

Name: White Bean Tuna Salad
Prep time: 15 min
Total time: 15 min
Yield: 4 servings
Ingredients: 1 can (15 oz) white beans, drained and rinsed; 1 can (5 oz) tuna in water, drained; 1/4 cup diced red onion; 1/4 cup chopped fresh parsley; 1/4 cup diced bell pepper (any color); 2 tablespoons olive oil; 1 tablespoon lemon juice; Salt and pepper to taste

Highlighted under: Holistic Healthy Cooking

I love making White Bean Tuna Salad when I need a quick, nutritious meal that’s also satisfying. This dish combines the creaminess of white beans with the fresh flavors of tuna and herbs. It’s perfect for lunch or a light dinner, and I can whip it up in no time. Plus, it's packed with protein and fiber, making it a healthy choice that keeps me full. I appreciate how versatile it is; sometimes I even switch up the dressing for a different twist.

Created by

Emily

Last updated on 2026-02-23T14:22:19.553Z

When I first made this White Bean Tuna Salad, I was amazed at how satisfying a salad could be. The combination of creamy white beans and hearty tuna creates a wonderful base, and the fresh herbs really elevate the dish. I experimented with different vegetables and found that adding bell peppers and red onion brings a delightful crunch.

One tip I discovered is to allow the salad to sit for at least 10 minutes before serving. This resting time lets the flavors meld beautifully, making each bite even tastier. It's a simple technique that truly enhances this already delicious dish!

Why You'll Love This Recipe
Nutritious and packed with protein from both tuna and beans
Quick to prepare, making it ideal for busy weeknights
Fresh herbs add a burst of flavor that brightens the dish

Understanding the Ingredients

The main ingredients in this White Bean Tuna Salad are white beans and tuna, both of which provide a substantial protein boost. White beans, such as cannellini or great northern, are not only rich in protein but also fiber, which helps keep you feeling full longer. When selecting your tuna, you can opt for packed in water for a lighter flavor or oil for a richer taste. The quality of these pantry staples can significantly influence the overall enjoyment of the salad, so it's worth choosing brands you trust.

The fresh vegetables in this salad—red onion, bell pepper, and parsley—each bring unique flavors that balance the creaminess of the beans and the tuna. Red onion adds a mild crunch and sweetness, while the bell pepper contributes a crisp texture and a pop of color. Fresh parsley not only enhances the aesthetic with its vibrant green, but it also provides a refreshing herbal note. If you want to mix things up, consider adding diced cucumbers or cherry tomatoes for extra freshness.

Preparation Tips

To make this salad truly shine, take the time to chop your vegetables finely. This ensures that every bite is well-balanced and that the flavors meld together beautifully. If you have less time, a food processor can help speed up this process, but be careful not to over-pulse; you want to retain some crunch in your veggies. After mixing, allow the salad to sit for 10-15 minutes before serving. This resting period enables the flavors to marry, creating a more cohesive and delicious dish.

For those preparing in advance, the White Bean Tuna Salad holds up well in the refrigerator for a day or two. Store it in an airtight container to maintain its freshness. If you find it thickens upon sitting, a drizzle of olive oil or a splash of lemon juice can help loosen it back to its ideal consistency. I often make a double batch to enjoy throughout the week, serving it over greens or in a pita for a quick lunch.

Ingredients

Ingredients for White Bean Tuna Salad

1 can (15 oz) white beans, drained and rinsed
1 can (5 oz) tuna in water, drained
1/4 cup diced red onion
1/4 cup chopped fresh parsley
1/4 cup diced bell pepper (any color)
2 tablespoons olive oil
1 tablespoon lemon juice
Salt and pepper to taste

Mix well to combine all ingredients evenly.

Instructions

Combine the Ingredients

In a large bowl, combine the drained white beans, tuna, red onion, parsley, and bell pepper.

Make the Dressing

In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.

Mix Everything Together

Pour the dressing over the salad and gently toss to combine everything well.

Enjoy your salad immediately or refrigerate for later!

Pro Tips

Feel free to add other ingredients like cucumbers or avocado for extra flavor and variety.

Serving Suggestions

This White Bean Tuna Salad is incredibly versatile. While it's delicious on its own, you can elevate your meal by serving it on a bed of leafy greens, such as arugula or spinach. The contrasting textures of the creamy salad and the crisp greens create a satisfying bite. You can also pair it with whole-grain crackers or pita chips for a crunchy element that adds variety to your lunch or dinner.

For a heartier meal, consider adding quinoa or couscous, which not only increases the fiber content but also provides a lovely nutty flavor that complements the salad. Another creative serving idea is to stuff the salad into halved avocados, creating a visually stunning and nutritious dish that's perfect for entertaining or a special lunch.

Ingredient Substitutions

While this recipe features canned tuna for convenience, you can easily swap in canned salmon for a different flavor profile. Vegetarians may opt for chickpeas or additional beans in place of tuna, retaining the protein boost while keeping it plant-based. As for the herbs, if you don’t have parsley on hand, fresh dill or cilantro can provide a fresh twist, allowing you to customize the salad to your taste preferences.

If you are watching your sodium intake, choose low-sodium canned beans and tuna. Additionally, you can minimize or skip the salt in the dressing; the natural flavors of the ingredients combined with the lemon juice will still create a lively and enjoyable dish without added sodium.

Questions About Recipes

→ Can I make this salad ahead of time?

Yes! It actually tastes better after chilling in the fridge for a few hours to let the flavors develop.

→ Can I replace tuna with another protein?

Absolutely! You can use grilled chicken or chickpeas as an alternative.

→ What should I serve this salad with?

It pairs well with crusty bread or can be served over a bed of greens.

→ How long will this salad last in the fridge?

It should be good for up to 3 days in an airtight container.