Mediterranean White Bean and Tuna Salad Recipe

An easy, healthy White Bean and Tuna Salad dressed with a bright Mediterranean lemon-and-olive-oil dressing. This quick salad is full of protein and fiber, uses pantry staples, and comes together in about 15 minutes — perfect for lunch, a light dinner, or meal prep.

My favorite salads are fast to prepare, filling enough for a satisfying meal, and flexible enough to change with what’s in the kitchen. This White Bean and Tuna Salad fits the bill: creamy cannellini beans, flavorful tuna packed in olive oil, fresh tomatoes and onion, peppery greens, and a simple lemon-olive oil dressing that ties everything together.

This recipe follows the principles of the Mediterranean style of eating — plenty of vegetables, healthy fats from olive oil, and lean protein. It’s an approachable way to add more legumes to your diet. Cannellini beans (white kidney beans) have a smooth, creamy texture and a mild, earthy flavor. They’re high in protein and fiber while staying relatively low in calories: one serving of cooked beans (roughly half a cup) contains about 125 calories, 8 grams of protein, and 6 grams of fiber.

How to Make it

This White Bean and Tuna Salad is simple and satisfying. It relies on good-quality canned tuna and canned beans for speed, but you can use cooked dried beans if you prefer—just soak and cook them ahead of time and allow them to cool before assembling. The recipe below serves two and can easily be doubled.

Ingredients Overview

• Mixed spring greens or other salad greens; arugula is a great optional addition for peppery flavor.
• Cannellini beans (white kidney beans). If you don’t have cannellini, navy beans, Great Northern beans, or chickpeas work as substitutes.
• Tuna packed in olive oil — drain the tuna and reserve the oil to use in the dressing for extra flavor.
• Fresh tomatoes, such as cherry or grape tomatoes, or one chopped medium tomato.
• Red onion, thinly sliced or finely chopped.
• Parmesan shavings (use a peeler to create delicate strips); feta or goat cheese are alternatives.
• Extra-virgin olive oil, plus the reserved oil from the tuna if desired.
• Fresh lemon juice, garlic, salt, pepper, and dried oregano or basil (optional).

Steps Overview

1. Whisk together the dressing ingredients and set aside.
2. Wash and dry the greens, then place them in a large bowl or divide between plates.
3. Drain and rinse the beans, chop the tomatoes and onion, and break the tuna into bite-size pieces.
4. Add beans, tuna, tomatoes, and onion to the greens.
5. Drizzle with dressing, toss gently, and finish with parsley and Parmesan shavings.

Serving Suggestions

Serve this tuna and white bean salad as a main for lunch, or as a hearty side. For a more substantial meal, add crusty bread, a wedge of roasted vegetable, or enjoy with a bowl of soup. It also makes a great picnic option when kept chilled until serving.

Storage Instructions

Leftover dressing will keep in a sealed jar in the refrigerator for up to a week; bring it to room temperature and shake before using. For meal prep, pack washed greens separately from the beans, tuna and dressing to keep the salad crisp; combine and dress just before eating.

White Bean and Tuna Salad Recipe

Ingredients

Salad

• 4 cups mixed spring greens (or salad greens of your choice)
• 1 (15 ounce) can cannellini beans, rinsed and drained
• 1 (6 ounce) can tuna packed in olive oil — drain and reserve the oil
• 1 tomato, chopped, or a handful of cherry or grape tomatoes
• 1/4 cup chopped red onion
• 3 tablespoons Parmesan cheese shavings
• Chopped fresh parsley (optional)

Mediterranean Salad Dressing (Lemon & Olive Oil)

• 3 tablespoons extra-virgin olive oil, plus reserved tuna oil (about 4 tablespoons total if you include the tuna oil)
• 2 tablespoons freshly squeezed lemon juice
• 1/2 small garlic clove, crushed
• Salt and black pepper to taste

Instructions

Make the Dressing

1. Combine the olive oil (and reserved tuna oil if using), lemon juice, crushed garlic, salt and pepper in a small bowl and whisk until combined. Alternatively, put everything in a jar, secure the lid and shake well. Set aside or refrigerate until needed.

Assemble the Salad

1. Place the mixed greens in a large bowl or divide between two plates.
2. Top with cannellini beans, drained tuna broken into pieces, chopped tomatoes and red onion.
3. Sprinkle with chopped parsley and Parmesan shavings.
4. Drizzle the dressing over the salad and toss gently to coat.
5. Serve immediately.

Notes

• Leftover dressing can be stored in a sealed jar in the refrigerator for up to one week.

Nutrition (per serving)

• Calories: 256 kcal
• Carbohydrates: 9 g
• Protein: 5 g
• Fat: 23 g
• Fiber: 3 g
• Vitamin A, Vitamin C, Calcium, Iron and other nutrients will vary slightly depending on brands and portion sizes.

More Filling Salads

• Fattoush Salad (Pita Bread Salad)
• Greek Salad with Grilled Chicken
• Southwestern Grilled Shrimp Salad
• Roasted Sweet Potato Salad with Citrus Tahini Dressing
• Southwestern Quinoa Salad

Enjoy this easy White Bean and Tuna Salad as a quick, nutritious option any day of the week. It’s flexible, filling, and ideal for anyone looking for a simple Mediterranean-inspired meal.

This post was originally published in May 2019 and has been updated; the recipe remains unchanged.