Tuna white bean salad that’s high-protein, high-fiber, and super easy to prep. Healthy, gluten-free, and ready in 15 minutes!
Jump to: ℹ️ Overview | 🛒 Ingredients | 📷 How To Make | 📹 Watch The Video | 👩🍳 Recipe Tips | 🥗 Serving Suggestions | 📝 Full Recipe Card | 🍽 More Canned Tuna Recipes
I’ve been making some version of this tuna and white bean salad for a while now. It’s a quick, protein-packed meal that’s fresh, filling, and full of fiber — basically, everything you want in a healthy lunch.
Made with canned tuna and canned white beans, it’s one of those pantry emergency specials that gets a lot of flavor from sun-dried tomatoes and a tangy mustard-lemon dressing.
Nutrition wise, you get plenty of protein from the tuna and beans, plus slow-release carbs and fiber that keep you full without the post-lunch slump. I love it for meal prep, especially on busy weeks, and it keeps really well in the fridge. Whether you’re after a light dinner or a hearty lunch, this one does the trick. Bonus: it’s gluten- and dairy-free.
👩🍳 You might also like these: spicy tuna salad bites, tuna and pasta salad, tuna and lentil salad, sweet potato and tuna salad (Whole30, Paleo), or this white beans recipe with spinach, garlic, and cream.
What You’ll Need
Here is what you’ll need for this tuna and white bean salad recipe. Find the full measurements in the recipe card below.
- Canned tuna – the hero protein, choose a good-quality one for best flavor.
- White beans – I usually go for canned cannellini or butter beans. They’re creamy and full of fibre AND plant-based protein. Swap cannellini beans for chickpeas or lentils.
- Crunchy veggies – whatever you have on hand but I love Lebanese cucumber for crunch and freshness, red peppers for a touch of sweetness and color, green onions for that gentle onion-y kick and celery for more crunch (and more fiber!) and a slight bitterness that balances the richness. You can also use radish, carrots, etc. I prefer these veggies because they keep crunchy in the fridge for longer.
- Sun-dried tomatoes – salty, savory, and chewy in the best way. These are a must in my opinion! Use roasted red peppers instead of fresh for a smoky vibe.
- For the dressing: Dijon mustard, lemon juice, olive oil, garlic powder, a little sugar, salt and pepper. You can use a little honey or maple syrup instead of sugar.
- Add fresh herbs like parsley or basil if you have them on hand.
How To Make Tuna White Bean Salad
Find the full recipe and nutritional information below. Here are some handy step-by-step photos for how to make this tuna salad.
- Whisk together all the dressing ingredients.
- Dice cucumber, pepper, celery, and green onion. Chop sun-dried tomatoes.
- Drain tuna and white beans.
- Toss everything in a large bowl. Pour over the dressing and mix gently.
- Taste, season if needed, and serve or chill.
Watch The Video
Recipe Tips
- Make-ahead: This salad keeps really well for 2–3 days in the fridge. In fact, it tastes even better after a few hours once the flavors mingle. If you like it extra fresh, store the dressing separately.
- Storage: Store in an airtight container in the fridge. It’s not freezer-friendly.
- Variations: Add baby spinach or arugula, toss in cooked quinoa, or sprinkle with toasted seeds for extra fiber and texture.
- Extra protein: Crumbled boiled egg or feta (if you’re not dairy-free) work really well here too.
Serving Suggestions
I usually eat this on its own straight from the fridge. But if you’re after something more, serve it over a bed of greens, tucked into a wrap, or with a slice of crusty gluten-free bread. It also pairs beautifully with a simple soup or a poached egg on top if you’re feeling extra hungry.
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Video
Ingredients
- 7.4 oz canned tuna 210 grams, drained (3 x 90 grams cans)
- 8 oz white beans (cannelini or butter beans) 250 grams, drained
- 1 Lebanese cucumber diced
- 1 long red pepper or ½ large red bell pepper, diced
- 1 green onion diced
- 1 small celery rib diced
- 2 oz sun-dried tomatoes in oil 50 grams, drained and chopped
Dressing:
- 1.5 tablespoons lemon juice
- 1.5 tablespoons olive oil
- ½ teaspoon garlic powder
- ½ teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon sugar
- 1 teaspoon Dijon mustard
Instructions
- Whisk together all dressing ingredients in a small bowl and set aside. You can make this ahead of time.
- Dice cucumber, pepper, celery, and green onion. Chop sun-dried tomatoes.
- Drain tuna and white beans.
- In a large mixing bowl, combine tuna, beans, chopped veggies, and sun-dried tomatoes. Pour dressing over the top and gently mix everything together.
- Taste and adjust seasoning if needed. Serve immediately or store in the fridge for up to 3 days.
Notes
- Can I use a different bean? Yes! Chickpeas, butter beans, black beans or even lentils work fine.
- Can I make this ahead of time? Absolutely—it’s even better after sitting for a bit. Just store it in the fridge and give it a quick toss before serving. This salad keeps really well for 2–3 days in the fridge. If you like it extra fresh, store the dressing separately.
- Is it freezer-friendly? Nope, the texture of the veggies and beans won’t hold up well after freezing.
- What’s the texture like? Creamy from the beans, with some crunch from the cucumber and celery, and little chewy bites from the sun-dried tomatoes. Super satisfying.
- Storage: Store in an airtight container in the fridge. It’s not freezer-friendly.
- Variations: Add baby spinach or arugula, toss in cooked quinoa, or sprinkle with toasted seeds for extra fiber and texture.
Nutrition
Pleasantly surprised by how well these flavors melded together! I added some of the oil from the tomatoes instead of olive oil, which worked well.
Oh yeah, the oil from tomatoes would be lovely in there. Glad you enjoyed it!
ALL MY GUESTS LOVED IT.
Easy to make and refreshing. Terrific for lunches and if I wanted to stretch it I may try by adding some cooked Soba Noodles next time.