Tuna & White Bean Salad (No Mayo)
This high protein tuna and white bean salad is a quick, no mayo meal packed with lean protein, fiber, and fresh ingredients. Perfect for meal prep, healthy lunches, or a light post-workout meal.
Equipment
- Mixing bowl
- Knife
- cutting board
- Small bowl or jar for dressing
- Spoon or spatula
- Meal prep container optional
Ingredients
For the Salad
- 2 cans each tuna in water, drained 5 oz / 140 g
- 1 can cannellini beans, drained and rinsed 15 oz / 425 g cannellini beans, drained and rinsed
- 1 small red onion finely sliced
- 1 small cucumber diced
- 1 cup cherry tomatoes halved
- 2 tbsp capers optional
- 1/4 cup fresh parsley chopped
- 2 cups arugula or mixed greens
For the Dressing
- 2 tbsp olive oil 30 ml
- 1 tbsp Dijon mustard
- 2 tbsp lemon juice 30 ml
- 1 garlic clove minced
- 1/4 tsp salt
- 1/4 tsp black pepper
Instructions
- Drain and rinse the cannellini beans well. Add them to a large mixing bowl. Drain the tuna and flake it with a fork, then add it to the bowl with the beans.
- Slice the red onion thinly. Dice the cucumber and halve the cherry tomatoes. Add all vegetables, along with capers if using, into the bowl.
- In a small bowl or jar, whisk together olive oil, Dijon mustard, lemon juice, minced garlic, salt, and pepper until well combined.
- Pour the dressing over the salad ingredients. Gently toss everything together until evenly coated, keeping the beans intact. Add chopped parsley and mix lightly.
- Serve immediately over arugula or mixed greens, or transfer to an airtight container and refrigerate for up to 3 days for meal prep.
Notes
- You can add chopped celery or radishes for extra crunch.
- For a creamier texture, lightly mash a portion of the beans before mixing.
- Add chili flakes or jalapeño for heat, or swap beans for chickpeas or lentils if needed.