Simple Healthy White Bean and Tuna Salad

Disclaimer: Our editors have used AI to create or enhance parts of this article and some images. All content has been fact-checked by our team to ensure accuracy.

If you ask me, pantry staples can make the best meals.

This Mediterranean-style white bean and tuna salad is a quick lunch or light dinner that combines simple ingredients in the best way. Creamy white beans and flaky tuna come together with crisp red onions and fresh parsley.

It’s dressed with a simple combination of olive oil and lemon juice, letting the ingredients shine without any fuss. A sprinkle of sea salt and black pepper is all you need to finish it off.

It’s the kind of no-cook meal that’s perfect for busy days, and it always hits the spot when you want something satisfying but light.

What Kind of White Beans Should I Use?

When it comes to white beans, you’ve got several good options for this salad. Great Northern beans and Cannellini beans are the most common choices you’ll find at the grocery store – both work really well here. Cannellini beans (also called white kidney beans) are a bit bigger and creamier, while Great Northern beans are slightly smaller and hold their shape better in salads. Navy beans are another option, though they’re smaller than the other two types. Just make sure to rinse your canned beans well in a colander to wash away the excess sodium and starchy liquid – this helps keep your salad fresh and clean-tasting.

Options for Substitutions

This easy salad recipe is super adaptable and works well with several substitutions:

• White beans: Any white beans work here – cannellini, navy, or great northern beans are all good choices. You could even use chickpeas if that’s what you have in your pantry.
• Albacore tuna: While albacore gives you those nice big chunks, chunk light tuna works too. For a different twist, try canned salmon or even chickpeas for a vegetarian version.
• Avocados: No ripe avocados? You can skip them or replace with diced cucumber for crunch. Just note that avocados add creaminess, so you might want to add an extra tablespoon of olive oil.
• Lemon juice: Lime juice makes a great substitute, or try apple cider vinegar (use 3 tablespoons instead of 4 to start, as it’s stronger).
• Hot sauce: Any hot sauce works here – Tabasco, Sriracha, or even a pinch of red pepper flakes. Skip it altogether if you don’t like heat.
• Olive oil: You can use any neutral oil like avocado oil or even a light olive oil. Just avoid oils with strong flavors like sesame oil.

Watch Out for These Mistakes While Cooking

The biggest challenge when making white bean and tuna salad is timing – adding the avocado too early can lead to browning, so it’s best to dice and fold it in just before serving to maintain its fresh, green appearance.

Another common mistake is not draining the beans and tuna thoroughly enough, which can result in a watery salad – take an extra minute to drain them well in a colander and even pat the beans dry with paper towels for the best texture.

When it comes to seasoning, people often add all the dressing ingredients at once, but it’s better to start with half the recommended amount of hot sauce and lemon juice, then taste and adjust – this way you can control the heat and acidity to your preference.

For the best flavor development, try making this salad about 30 minutes before serving (keeping the avocado aside until the last minute), which allows the beans and tuna to absorb the seasonings while staying fresh.

What to Serve With White Bean and Tuna Salad?

This protein-packed salad makes a great light meal on its own, but there are lots of tasty ways to round it out! I love serving it over a bed of fresh arugula or mixed greens, which adds a nice peppery crunch to complement the creamy beans and avocado. For a more substantial meal, pile the salad onto toasted sourdough or whole grain bread to make an open-faced sandwich. You can also serve it alongside some simple roasted vegetables like cherry tomatoes or bell peppers, which pair really well with the lemony flavors in the salad. If you’re feeding a crowd, put out some crackers or cucumber slices for scooping – it works great as a dip too!

Storage Instructions

Keep Fresh: This white bean and tuna salad is best enjoyed within 2 days when stored in an airtight container in the fridge. Since it contains avocado, it might start to brown after the first day, but a squeeze of extra lemon juice can help keep it looking fresh.

Meal Prep Tip: If you’re making this ahead, try keeping the avocado separate and adding it just before serving. Mix all other ingredients and store them in the fridge for up to 4 days. This way, you’ll have a fresher-looking salad when you’re ready to eat!

Pack for Lunch: This salad makes a great packed lunch! Just pop it in a sealed container and keep it cool with an ice pack. I like to bring some extra lemon wedges on the side to squeeze on top right before eating – it gives the salad a nice fresh kick.

Preparation Time	10-15 minutes
Cooking Time	0 minutes
Total Time	10-45 minutes
Level of Difficulty	Easy

Estimated Nutrition

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

• Calories: 1200-1400
• Protein: 70-80 g
• Fat: 75-85 g
• Carbohydrates: 80-90 g

Ingredients

• 2 cans (15 oz each) white beans, rinsed and drained
• 2 cans (5 oz each) albacore tuna, liquid discarded
• 2 avocados, chopped
• 4 tbsp extra virgin olive oil
• 4 tbsp freshly squeezed lemon juice
• 2 tsp hot sauce
• 1/2 tsp salt
• 1/2 tsp ground black pepper

Step 1: Combine the Main Ingredients

• 2 cans (15 oz each) white beans, rinsed and drained
• 2 cans (5 oz each) albacore tuna, liquid discarded
• 2 avocados, chopped

In a large bowl, add the rinsed and drained white beans, the drained albacore tuna, and the chopped avocados.

This will be the base for your salad, so combine gently to keep the avocado pieces as intact as possible.

Step 2: Dress and Season the Salad

• 4 tbsp extra virgin olive oil
• 4 tbsp freshly squeezed lemon juice
• 2 tsp hot sauce
• 1/2 tsp salt
• 1/2 tsp ground black pepper

Drizzle the extra virgin olive oil, freshly squeezed lemon juice, and hot sauce over the mixture in the bowl.

Sprinkle with salt and ground black pepper.

Using a large spoon or spatula, gently fold everything together until well combined, being careful not to mash the avocados too much.

I find that gently lifting from the bottom of the bowl helps keep the salad light and the avocado chunky.

Step 3: Chill and Serve

Serve the salad immediately, or for a slightly firmer texture and more blended flavors, chill it in the fridge for 30 minutes before serving.

This short resting time helps the flavors meld together beautifully.