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RecipesWhipped Up

Mediterranean

Tuna and White Bean Salad

Canned tuna and white beans toss with lemon, olive oil, and celery. There is no mayonnaise. It is a high-protein lunch you can pack.

Prep
15 min
Cook
0 min
Total
15 min
Servings
4
Difficulty
Easy
Jump to recipe
Tuna and white bean salad with parsley and lemon.

Why you’ll love it

  • No stove if the cans are cold.
  • Tuna and beans are both protein.
  • Lemon and celery keep it bright.
  • It packs for lunch.

Ingredients

Servings4

Ingredient amounts scale. Oven temperature and cook time do not. Salt, spices, and leaveners are a starting point after you scale. Taste and adjust.

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Instructions

  1. 1

    Drain the tuna and beans well.

  2. 2

    Break the tuna into flakes in a bowl.

  3. 3

    Add the beans, celery, and parsley.

  4. 4

    Toss with the olive oil, lemon juice, salt, and pepper.

  5. 5

    Taste. Add more lemon if it tastes flat.

  6. 6

    Serve cold or at room temperature. Do not cook it.

Pro tips

  • Watery tuna makes a sad salad. Drain it.
  • The beans should stay whole. Fold, do not mash, unless you want a spread.
  • Lemon is the dressing. Do not skip it.

Easy substitutions

Tuna
Canned salmon
White beans
Chickpeas
Parsley
Dill

Storage and reheating

Storage

Refrigerate up to 2 days.

Reheating

This is better cold. If you want it warm, heat the beans and fold in the tuna at the end so it does not dry out.

Nutrition

Estimates per serving, using standard ingredient averages and rounded to the nearest gram. This is not a lab analysis, and it shifts if you change brands or add sides.

Calories
280
Protein
32 g
Carbs
16 g
Fat
10 g
Fiber
5 g

Budget friendly · No Cook · Gluten-Free, Dairy-Free, High Protein

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Ingredients