15-Minute Tuna White Bean and Dill Salad

Coming up with fresh lunch ideas that are both filling and light can feel like a real challenge. Between juggling work deadlines and trying to eat better, it’s easy to fall into the same old sandwich routine or resort to expensive takeout that leaves you feeling sluggish all afternoon.

That’s why this tuna white bean and dill salad has become my reliable go-to: it’s protein-packed, super quick to throw together, and costs way less than grabbing lunch at the local cafe. Plus, you can easily make it ahead and customize it based on what’s in your pantry.

What Kind of Tuna Should I Use?

For this salad, solid white tuna is your best bet – it’s typically made from albacore tuna, which has a mild, clean flavor and holds its shape well when mixed. While the recipe calls for water-packed tuna, you could use oil-packed if you prefer a richer taste, just be sure to drain it well. If you can’t find solid white tuna, chunk light tuna (usually skipjack or yellowfin) works too, though it might break apart more easily in the salad. Just steer clear of flavored or seasoned tunas since they’ll compete with the dill and mustard dressing in this recipe.

Options for Substitutions

This fresh and filling salad can be easily adapted with these simple swaps:

• Cannellini beans: Don’t have cannellini beans? Great Northern beans or navy beans work just as well. You could even use chickpeas for a different texture.
• White tuna: Any canned tuna variety will work here – light tuna or even canned salmon makes a nice alternative. If you’re not into fish, try using shredded chicken instead.
• Honey Dijon mustard: Regular Dijon works fine – just add 1 teaspoon of honey to make up for the sweetness. Or try whole grain mustard for extra texture.
• Baby spinach: Feel free to swap in arugula, mixed salad greens, or chopped romaine lettuce. Each will give a slightly different flavor profile.
• Red onion: Shallots or sweet onions make good substitutes. If raw onion is too strong, try soaking your chopped onions in cold water for 10 minutes first.
• Dried dill: Fresh dill works great (use 3 times the amount called for), or try other herbs like fresh parsley or tarragon.
• Beets: If beets aren’t your thing, try roasted sweet potatoes or carrots instead. Just cube and roast them the same way you would beets.

Watch Out for These Mistakes While Cooking

The biggest challenge when making tuna and bean salad is ending up with a watery mixture that dilutes the flavors – make sure to drain both the tuna and beans thoroughly, and pat them dry with paper towels if needed. A common error is adding all ingredients at once, which can lead to mushy beans and broken tuna chunks – instead, gently fold the tuna and beans into the dressing to maintain their texture. To keep your salad fresh and crisp, avoid mixing the spinach with the dressed tuna mixture until right before serving, as the leaves will wilt quickly once they come in contact with the dressing. For the best flavor development, let the tuna and bean mixture chill for at least 30 minutes before serving, allowing the dill and mustard flavors to properly combine.

What to Serve With Tuna White Bean Salad?

This protein-packed tuna and bean salad makes a fantastic light meal on its own, but there are lots of tasty ways to round it out. A slice of crusty whole grain bread or warm pita makes perfect sense here – you’ll want something to scoop up all that flavorful dressing! For a more substantial meal, try serving it over a bed of quinoa or brown rice. Since this salad already includes spinach and beets, it’s pretty complete, but you could add some sliced avocado on the side for healthy fats, or serve it with a cup of light vegetable soup for a cozy lunch combo.

Storage Instructions

Keep Fresh: This tuna and bean salad stays good in an airtight container in the fridge for up to 3 days. I recommend storing the spinach separately to keep it from getting wilted, and adding it just before serving. The dressed beans and tuna actually taste even better the next day after the flavors have had time to mingle!

Prep Ahead: You can make the tuna and bean mixture a day ahead – it’s perfect for meal prep! Just keep the beets separate until serving to prevent them from coloring everything pink. When you’re ready to eat, simply arrange your spinach, top with the tuna mixture and beets, and enjoy.

Pack for Lunch: This makes a great packed lunch! Layer the ingredients in your container with the dressing and tuna mixture at the bottom, beets in the middle, and spinach on top. This way, the greens stay fresh until you’re ready to toss everything together at lunchtime.

Preparation Time	10-15 minutes
Cooking Time	0 minutes
Total Time	10-15 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 600-700
• Protein: 70-80 g
• Fat: 30-35 g
• Carbohydrates: 50-60 g

Ingredients

For the dressing:

• 3 tbsp plus 1 tsp honey dijon mustard, divided
• 2 tbsp light mayonnaise
• 2 tbsp extra virgin olive oil
• 2 tbsp apple cider vinegar, divided
• 1 1/8 tsp dried dill, divided
• 1/8 tsp kosher salt

For the salad:

• 1 can (15 oz) no-salt-added cannellini beans, rinsed and drained
• 2 cans (5 oz each) solid white tuna in water, drained and flaked
• 1/3 cup chopped red onion (1 small)
• 6 cups baby spinach leaves
• 2 cups cooked beets, cubed and chilled
• 1 sprig chopped fresh dill and/or ground black pepper, for garnish

Step 1: Make the Honey Dijon Dressing

• 3 tbsp honey dijon mustard
• 2 tbsp light mayonnaise
• 2 tbsp extra virgin olive oil
• 1 tbsp apple cider vinegar
• 1 tsp dried dill
• 1/8 tsp kosher salt

In a medium bowl, whisk together 3 tablespoons of honey dijon mustard, 2 tablespoons of light mayonnaise, 2 tablespoons of extra virgin olive oil, 1 tablespoon of apple cider vinegar, 1 teaspoon of dried dill, and 1/8 teaspoon of kosher salt.

Whisk until the dressing is smooth and well combined.

Measure out 3 tablespoons of this dressing and transfer it to a separate large bowl for later use.

Step 2: Dress the Beans, Tuna, and Onion

• dressing from Step 1
• beans
• tuna
• onion

To the dressing remaining in the medium bowl from Step 1, add the beans, tuna, and onion.

Toss gently to coat all the ingredients evenly with the dressing.

I like to let the mixture sit for a few minutes to let the flavors meld together.

Step 3: Dress the Spinach and Beets

• 3 tbsp dressing from Step 1
• spinach
• beets

Add the spinach and beets to the large bowl containing the reserved 3 tablespoons of dressing from Step 1.

Toss gently to coat the spinach and beets well.

Step 4: Assemble and Serve

Serve the tuna mixture from Step 2 over the spinach and beet salad from Step 3.

If desired, sprinkle with additional fresh dill and cracked black pepper for garnish.