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tuna white bean protein salad

Tuna White Bean Protein Salad

This tuna white bean protein salad is fresh, filling, and easy to make. Creamy white beans, flaky tuna, lemon, and olive oil come together for a simple meal that works for lunch, dinner, or meal prep.
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Prep Time 10 minutes
Total Time 10 minutes
Servings: 2 Servings
Course: Lunch
Cuisine: American
Calories: 380
Ingredients Method Notes

Ingredients
  

  • 2 cans tuna 5 oz each, drained
  • 1½ cups cooked white beans cannellini or white kidney beans, rinsed
  • ¼ small red onion thinly sliced
  • 2 tablespoons fresh parsley chopped
  • 3 tablespoons extra virgin olive oil
  • 1 large lemon juiced
  • ½ teaspoon salt or to taste
  • ¼ teaspoon black pepper
Optional add-ins (only if you want):
  • 1 tablespoon capers
  • A few sliced olives
  • Cherry tomatoes halved

Method
 

  1. Drain the tuna well and place it in a large bowl. Break it into big chunks using a fork.
  2. Rinse the white beans under cold water and let them drain. Add them to the bowl.
  3. Add the sliced red onion and chopped parsley.
  4. Pour in the olive oil and fresh lemon juice.
  5. Sprinkle in the salt and black pepper.
  6. Gently mix everything until just combined. Don’t overmix or the beans will break.
  7. Taste and adjust salt or lemon if needed.
  8. Let the salad rest for 5–10 minutes before serving for better flavor.

Notes

  • This salad tastes even better after sitting in the fridge for a few hours.
  • Store leftovers in an airtight container for up to 3 days.
  • If the salad feels dry later, add a little olive oil and lemon juice.
  • You can serve it on toast, with greens, or straight from the bowl.