Tuna White Bean Salad (High-Protein, 15-Minute Lunch)

This Tuna White Bean Protein Salad combines pantry-friendly tuna and creamy white beans with crisp vegetables, herbs, and a bright lemon dressing. It is filling, fiber-rich, and easy to prepare without turning on the stove.

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Why You’ll Love It

• Protein from both tuna and white beans
• Good source of fiber
• No cooking required
• Easy to pack for lunch or meal prep

Quick Recipe Facts

• Prep: 15 minutes
• Cook: 0 minutes
• Total: 15 minutes
• Servings: 4
• Estimated protein: about 28–32 g per serving

Ingredients

• 2 cans (5 oz each) tuna in water, drained
• 1 can (15 oz) cannellini beans, rinsed and drained
• 1 cup chopped cucumber
• 1 cup halved cherry tomatoes
• 1/4 cup finely chopped red onion
• 1/4 cup chopped parsley
• 2 tablespoons olive oil
• 2 tablespoons fresh lemon juice
• 1 teaspoon Dijon mustard
• 1/2 teaspoon dried oregano
• Salt and black pepper to taste

How to Make Tuna White Bean Salad

1. Make the dressing

Whisk olive oil, lemon juice, Dijon, oregano, salt, and pepper in a large bowl.

2. Add the beans and vegetables

Add cannellini beans, cucumber, tomatoes, red onion, and parsley. Toss gently.

3. Fold in the tuna

Add drained tuna and fold through the salad without breaking it up too much.

Meal Prep Tips

• Refrigerate in airtight containers for up to 3 days.
• Add leafy greens just before serving.
• Serve with whole-grain crackers or over chopped romaine if desired.

Easy Variations

• Swap cannellini beans for chickpeas.
• Add chopped olives or capers for a briny flavor.
• Add feta for extra richness and protein.

More High-Protein Lunches

For more easy high-protein lunches, try our Greek Yogurt Chicken Salad Meal Prep Bowl, High-Protein Taco Salad with Greek Yogurt Dressing, or Mediterranean Wheat Berry Chickpea Salad. You can also browse our High Protein Lunch and Low Calorie High Protein recipes.

Nutrition values are estimates and vary by tuna and bean brands.

Recipe Card

Zakaria Ouaarab

Tuna White Bean Protein Salad

A fresh high-protein tuna and white bean salad with crisp vegetables, herbs, and a bright lemon dressing for an easy no-cook lunch.

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Prep Time 15 minutes mins

Total Time 15 minutes mins

Servings: 4 servings

Course: Salad

Cuisine: Mediterranean

Calories: 330

Ingredients Method Notes

Ingredients

  

• 2 cans tuna in water, drained 5 oz each
• 1 can cannellini beans, rinsed and drained 15 oz
• 1 cup chopped cucumber
• 1 cup halved cherry tomatoes
• 1/4 cup finely chopped red onion
• 1/4 cup chopped parsley
• 2 tablespoons olive oil
• 2 tablespoons fresh lemon juice
• 1 teaspoon Dijon mustard
• 1/2 teaspoon dried oregano
• salt and black pepper to taste

Method

 

1. Whisk olive oil, lemon juice, Dijon, oregano, salt, and pepper in a large bowl.
2. Add cannellini beans, cucumber, tomatoes, red onion, and parsley. Toss gently.
3. Add drained tuna and fold through the salad without breaking it up too much.

Notes

Nutrition is an estimate and varies by brand, portion size, and substitutions.