This high protein tuna and white bean salad is the fastest lunch in this series: ten minutes, no cooking, one bowl. Two cans of tuna and a can of cannellini beans carry 38g of protein per serving, and a lemon-mustard dressing replaces the usual mayonnaise, so it tastes fresh instead of heavy. It is the kind of lunch that keeps you full until dinner without making you sleepy at your desk.
The beans matter as much as the tuna. They add fibre and slow carbs, which is why this salad holds you for hours while a plain tuna salad does not. Rinse them well, toss everything gently so the tuna stays in flakes, and let it rest for five minutes — the onion and lemon need that time to settle into the dressing.
Why you’ll love it
- 38g protein per serving, 380 calories
- No cooking, no mayo — ready in 10 minutes
- Keeps 2 days in the fridge, so it works for meal prep
- Serve it on toast, in lettuce cups, or over greens
Ingredients
- 2 cans (145g each) tuna in water, drained
- 1 can (400g) cannellini beans, drained and rinsed
- 1/2 red onion, finely chopped
- 1 celery stalk, diced
- 1/2 cup cherry tomatoes, halved
- Juice of 1 lemon
- 2 tbsp olive oil
- 1 tbsp red wine vinegar
- 1 tsp Dijon mustard
- Salt and black pepper
- Fresh parsley, chopped, to serve
- 1/2 tsp chilli flakes, optional
Equipment used
- A colander, for draining and rinsing the beans
- A sharp knife and a cutting board for the vegetables
- A mixing bowl
Instructions
- Drain the tuna and the beans. Rinse the beans well under cold water and let them drain.
- Whisk the lemon juice, olive oil, red wine vinegar, Dijon mustard, salt and pepper in a small bowl.
- Combine the tuna, beans, red onion, celery and cherry tomatoes in a large bowl.
- Pour the dressing over and toss gently so the tuna stays in flakes.
- Rest for 5 minutes, then top with parsley and chilli flakes if you like. Serve cold.
Tips
- Use tuna in water, not in oil — the oil version adds about 100 calories per serving.
- Rinse the beans properly. The liquid from the can is starchy and dulls the dressing.
- Keep it to 2 days in the fridge. Add the tomatoes just before serving if you make it ahead.
- No cannellini beans? Chickpeas work — the protein drops to about 32g per serving.
Nutrition (per serving)
Estimated nutrition per serving
| Nutrient | Per serving |
|---|---|
| Calories | 380 |
| Protein | 38g |
| Carbohydrates | 20g |
| Fat | 14g |
These are estimated macros based on standard ingredient values, not lab-measured results.
FAQ
Can I use chickpeas instead of white beans?
Yes — the flavour is similar and the texture is a little firmer. The protein drops to about 32g per serving.
Is canned tuna safe to eat every day?
It is better to keep it to 2–3 times a week because of mercury. Rotate this salad with the other high protein lunches on the site.
Can I make it the night before?
Yes, it keeps 2 days refrigerated. Hold the tomatoes back and add them just before you eat, so they stay firm.
High Protein Tuna and White Bean Salad
Equipment
- A colander for draining and rinsing the beans
- A sharp knife and a cutting board for the vegetables
- A mixing bowl
Ingredients
- 2 cans (145g each) tuna in water drained
- 1 can (400g) cannellini beans drained and rinsed
- 1/2 red onion finely chopped
- 1 celery stalk diced
- 1/2 cup cherry tomatoes halved
- Juice of 1 lemon
- 2 tbsp olive oil
- 1 tbsp red wine vinegar
- 1 tsp Dijon mustard
- Salt and black pepper
- Fresh parsley chopped, to serve
- 1/2 tsp chilli flakes optional
Instructions
- Drain the tuna and the beans. Rinse the beans well under cold water and let them drain.
- Whisk the lemon juice, olive oil, red wine vinegar, Dijon mustard, salt and pepper in a small bowl.
- Combine the tuna, beans, red onion, celery and cherry tomatoes in a large bowl.
- Pour the dressing over and toss gently so the tuna stays in flakes.
- Rest for 5 minutes, then top with parsley and chilli flakes if you like. Serve cold.
Notes
Kitchen essentials for this recipe
OXO Good Grips Stainless Steel Colander 5-Quart
drains and rinses the beans properly, which is what keeps the dressing bright.
Mercer Culinary Genesis Chef Knife 8 Inch
dices the red onion, celery and tomatoes cleanly for a salad like this.
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