Tuna & White Bean Protein Salad
Nutrition per serving
Ingredients
- 2 cans (5 oz / 140 g each) tuna in water, drained
- 1 can (15 oz / 425 g) cannellini beans, drained and rinsed
- 1 cup (150 g) cherry tomatoes, halved
- 1 medium cucumber, diced
- 1/2 small red onion, thinly sliced
- 1/3 cup (45 g) pitted black olives, halved
- 1 tbsp capers, drained
- 3 tbsp extra-virgin olive oil
- Juice of 1 large lemon (about 3 tbsp)
- 1 tsp Dijon mustard
- 1/4 cup fresh parsley, chopped
- 1/2 tsp sea salt
- 1/4 tsp freshly ground black pepper
Instructions
Drain the tuna well and place it in a large mixing bowl. Flake it into bite-sized chunks with a fork, keeping some texture.
Add the drained and rinsed cannellini beans to the bowl and gently fold them with the tuna.
Add the halved cherry tomatoes, diced cucumber, sliced red onion, black olives and capers. Toss lightly to combine without mashing the beans.
In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, salt and black pepper until emulsified.
Pour the dressing over the salad, add the chopped parsley, and toss everything together until evenly coated.
Taste and adjust lemon or salt if needed. Serve immediately, or refrigerate for 30 minutes to let the flavors meld.
Store in an airtight container in the refrigerator for up to 3 days — perfect for meal prep lunches.
This no-cook Mediterranean tuna and white bean salad packs a massive 38 grams of protein per serving, making it a perfect muscle-building lunch. Creamy cannellini beans, flaked tuna, crunchy vegetables and a bright lemon-olive-oil dressing come together in just 15 minutes. It tastes even better the next day, so it is ideal for meal prep.
