High-Protein Tuna White Bean Salad (10 Minutes)

Tuna White Bean Salad is my go-to when I need a high-protein meal that still feels light. Creamy beans, bright lemon, and olive-oil packed tuna come together in minutes—and it hits the spot after a workout or between meetings. I keep the dressing zingy, then finish with a drizzle of good olive oil on toast for that café feel.

A quick story: I first tossed this together before a summer soccer practice using only pantry staples—cannellini beans, tuna, and a lemon. The sun-dried tomatoes added savory depth, parsley kept it fresh, and the whole bowl vanished. That’s when Tuna White Bean Salad earned a permanent spot in my lunch rotation. You’re going to love this one!

Ingredients for Tuna White Bean Salad

When I make Tuna White Bean Salad, I keep the list simple but choose quality. I always use extra-virgin olive oil and, in my experience, tuna packed in olive oil gives the best texture.

• 1 lemon (zest and juice; measure ¼ tsp zest, 1 tbsp juice) – I recommend fresh
• 2 tbsp extra-virgin olive oil – my preference for flavor
• 2 tbsp mayonnaise – I usually use avocado mayo for creaminess
• 1 tbsp red wine vinegar
• 1½ tsp Dijon-style mustard – pro tip: whole-grain adds texture
• 1½ tsp honey
• 1 tsp minced garlic
• ½ tsp salt – I recommend salting at the end
• ¼ tsp black pepper
• 1 (15.5-oz) can cannellini beans, rinsed & drained – I recommend low-sodium
• 2 (5-oz) cans tuna in olive oil, drained – in my experience, best mouthfeel
• ⅓ cup fresh parsley, finely chopped (measure after chopping)
• ⅓ cup red onion, diced
• ⅓ cup sun-dried tomatoes in olive oil, coarsely chopped (blot excess oil)

Step-by-Step Instructions

I recommend making the dressing first so it can chill while you prep.

Step 1: Zest and juice the lemon (¼ tsp zest, 1 tbsp juice). In a jar, combine lemon, olive oil, mayonnaise, vinegar, mustard, honey, garlic, pepper, and ½ the salt. Shake until creamy; chill 10 minutes.

Step 2: Finely chop parsley, dice onion, and coarsely chop sun-dried tomatoes. Measure after chopping for accuracy.

Step 3: In a large bowl, add beans and tuna. Gently break tuna into bite-size flakes (avoid mashing beans).

Step 4: Add parsley, onion, and tomatoes. Pour in dressing and fold until glossy. Taste; add remaining salt or 1–2 tsp extra lemon if it needs brightness. Pro tip: drizzle a little olive oil if serving on toast.

What to Serve with Tuna White Bean Salad

For balance, pair creamy, tangy salad with warm carbs or a cozy soup.

High Protein Cottage Cheese Bagels Recipe: Chewy, protein-rich base that’s perfect for open-face sandwiches.

Easy 2-Ingredient Cottage Cheese Flatbread: Soft, foldable, and ideal for quick wraps.

Fluffy Cottage Cheese Bread: Light crumb that soaks up lemony dressing.

Easy Lasagna Soup: A warm, hearty bowl for contrast on cooler days.

Storage & Serving Tips

Refrigerate in a sealed container for up to 2 days for safety (best texture the day it’s made). Don’t leave tuna salad out over 2 hours.

If chilled, let sit 5–10 minutes; the flavors open up. Pro tip: finish with a squeeze of lemon and a small olive-oil drizzle right before serving.

For crunch, fold in diced cucumber or serve in lettuce wraps. Add capers or a pinch of red pepper flakes for a briny or spicy edge.

Conclusion

Tuna White Bean Salad

A quick, high-protein salad with tuna, creamy cannellini beans, sun-dried tomatoes, and a bright lemon dressing.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 0 minutes mins

Total Time 15 minutes mins

Servings: 4 portions

Course: Lunch, Main Course

Cuisine: American, Mediterranean

Calories: 290

Ingredients Equipment Method Notes

Ingredients

  

• 1 lemon measure 1 tbsp juice and 1/4 tsp zest
• 2 tbsp extra-virgin olive oil
• 2 tbsp mayonnaise avocado mayo works well
• 1 tbsp red wine vinegar
• 1.5 tsp Dijon-style mustard whole-grain optional
• 1.5 tsp honey
• 1 tsp minced garlic
• 0.5 tsp salt add more to taste at end
• 0.25 tsp black pepper
• 15.5 oz cannellini beans rinsed and drained
• 10 oz tuna in olive oil two 5 oz cans, drained
• 0.33 cup fresh parsley finely chopped
• 0.33 cup red onion diced
• 0.33 cup sun-dried tomatoes in olive oil coarsely chopped; blot excess oil

Equipment

• Large bowl
• Jar for dressing
• Measuring cups and spoons

Method

 

1. In a jar, combine lemon juice/zest, olive oil, mayonnaise, vinegar, mustard, honey, garlic, pepper, and half the salt. Shake until creamy; chill 10 minutes.
2. Chop parsley, dice onion, and coarsely chop sun-dried tomatoes; measure after chopping.
3. In a large bowl, add beans and tuna; break tuna into bite-size flakes without mashing beans.
4. Fold in parsley, onion, and tomatoes. Add dressing and toss gently. Taste; add remaining salt and extra lemon as needed. Serve immediately.

Notes

Best quality the day it’s made; refrigerate safely up to 2 days. Great on toast, in lettuce wraps, or as a bowl. Add capers or red pepper flakes for variation.