Mediterranean Tuna and White Bean Salad Recipe

This easy, high-protein Tuna White Bean Salad with navy beans is bright, satisfying, and ideal for meal prep. It combines flaky tuna, creamy beans, and a lemon-Dijon vinaigrette for a lunch that’s high in protein and fiber and keeps you energized all afternoon.

Tuna White Bean Salad

Lately I’ve been paying more attention to both protein and fiber in my meals, and this Tuna White Bean Salad quickly became one of my go-to lunches. I use navy beans for their creamy texture and high fiber content, which makes the salad hearty without adding a lot of calories. Mixed with tuna, capers, fresh dill, red onion and a tangy lemon-Dijon vinaigrette, every bite is bright and satisfying. Each serving delivers roughly 38 grams of protein and 12 grams of fiber, helping you stay full and focused through the afternoon. If you love simple, protein-packed salads, this one is a great staple for busy weeks.

This 10-Minute Tuna Salad Packs Serious Protein + Fiber

I love a warm tuna melt or an open-faced tuna sandwich, but when I want a quick, no-cook lunch that’s high in protein and fiber, this Tuna White Bean Salad is my choice. Preparation is minimal: grate a garlic clove, chop a little red onion, whisk the dressing, and toss everything together. It comes together in minutes and stores well in the refrigerator, making it perfect for make-ahead lunches.

• No cooking required — just chop, whisk, and mix.
• Budget-friendly — made from pantry staples like canned tuna and beans.
• Meal-prep friendly — keeps well for several days when stored properly.
• High protein + high fiber — helps you feel satisfied longer.
• Mediterranean-inspired flavors: lemon, dill, garlic and olive oil add freshness and depth.

I regularly build meals around high-fiber and high-protein recipes; this salad pairs well with many simple sides and variations.

How to Make Tuna White Bean Salad

This salad uses just one mixing bowl. Whisk the vinaigrette, then add the beans, tuna and other ingredients, toss to combine, and serve over greens. The recipe card below includes exact amounts and printable directions.

1. Make the dressing: Whisk lemon juice, grated garlic, Dijon, salt and pepper; slowly whisk in olive oil to emulsify.
2. Toss the salad: Add drained beans, drained tuna, capers, chopped dill and red onion to the dressing; gently stir to combine.
3. Serve: Arrange greens in shallow bowls and top with the tuna-and-bean mixture.

Variations

• No lemon? Use white or red wine vinegar instead.
• No navy beans? Cannellini or Great Northern beans work well.
• Vegetarian option: Omit the tuna and increase the beans or add roasted chickpeas for protein.
• Onion swaps: Use a shallot in place of red onion for a milder flavor.
• Skip the capers: Kalamata olives are a good substitute for briny flavor.
• Greens: Try mixed baby greens, baby spinach, arugula or little gem lettuce.

Serving Suggestions

This salad is versatile—eat it as a main over greens or use it in wraps and sandwiches. A few ideas:

• Wrap it in a whole-wheat tortilla for an easy handheld lunch.
• Make lettuce wraps: Serve in large romaine leaves or endive for a low-carb option.
• Snack plate: Pair with whole-grain crackers for a satisfying snack.
• Hearty sandwich: Pile onto toasted sourdough or whole-grain bread for a classic tuna sandwich with a boost of fiber.
• Soup pairing: Serve alongside a cup of minestrone or roasted cauliflower soup for a more filling meal.

How to Meal Prep Tuna Salad

• Make extra: Double the recipe to guarantee leftovers for several lunches.
• Keep separate: Store the greens and the tuna-bean mixture in separate containers until ready to eat to preserve texture.
• Storage: Refrigerate the tuna salad for up to four days.

More Tuna Salad Ideas

If you enjoy tuna salads, try variations like tuna-egg salad, tuna salad wrapped in endive leaves, chickpea-tuna mash, mayo-free tuna pasta salad, or a plant-based chickpea “tuna” salad. These options offer different textures and flavors while staying quick and meal-prep friendly.

Tuna White Bean Salad

Cals: 437

Protein: 38 g

Carbs: 39 g

Fat: 14 g

Fiber: 12 g

A fresh, flavor-packed tuna and navy bean salad tossed in a lemon-Dijon vinaigrette. High in protein and fiber, it’s perfect for quick lunches and meal prep.

Prep: 15 mins

Cook: 0 mins

Total: 15 mins

Yield: 2 servings

Serving size: 1 cup salad + 1 ½ cups greens

Ingredients

For the dressing

• 1 tablespoon fresh lemon juice
• 1 clove garlic, grated
• ½ teaspoon Dijon mustard
• ¼ teaspoon kosher salt
• Freshly ground black pepper, to taste
• 2 tablespoons extra-virgin olive oil

For the salad

• 1 (15.5-ounce) can navy beans, drained and rinsed (low-sodium preferred)
• 2 (3-ounce) packets tuna in water, drained
• 1 teaspoon capers, drained
• 1 tablespoon fresh dill, chopped
• 2 tablespoons red onion, thinly sliced and chopped
• ¼ teaspoon kosher salt
• Black pepper, to taste
• 3 cups baby arugula or baby spinach

Instructions

1. In a large bowl, whisk together lemon juice, grated garlic, Dijon mustard, salt and pepper. Slowly whisk in the olive oil until the dressing is emulsified.
2. Add the drained beans, tuna, capers, chopped dill and red onion to the bowl. Season with additional salt and pepper if needed and gently stir until everything is coated with the dressing.
3. Divide 1 ½ cups of greens between two shallow bowls. Top each portion with half of the tuna-and-bean mixture and serve immediately.

Notes

• To meal prep: store the greens and the tuna-bean salad separately until ready to eat.
• Refrigerate the tuna salad for up to 4 days.

Nutrition (per serving)

Calories: 437 kcal • Carbohydrates: 39 g • Protein: 38 g • Fat: 14 g • Fiber: 12 g • Sugar: 0.5 g • Sodium: 789 mg