Tuna White Bean Salad
By Jenna Ruiz, RDN · Updated June 3, 2026
A no-cook pantry lunch with 38 grams of protein and 11 grams of fiber. Ready in seven minutes flat.
- Prep
- 7 min
- Cook
- 0 min
- Total
- 7 min
- Servings
- 2
- Calories
- 390
- Protein
- 38g
- Carbs
- 34g
- Fat
- 11g
Ingredients
- •2 cans (5oz each) tuna in water, drained
- •1 can (15oz) cannellini beans, rinsed
- •1/4 red onion, thinly sliced
- •1 cup halved cherry tomatoes
- •2 tablespoons olive oil and juice of 1 lemon
- •1/4 cup chopped parsley
- •Salt, pepper, and red pepper flakes
Instructions
- 1
Flake the tuna into a bowl, keeping some larger pieces for texture.
- 2
Add the beans, onion, tomatoes, and parsley.
- 3
Dress with olive oil, lemon juice, salt, pepper, and pepper flakes.
- 4
Toss gently and let it sit 10 minutes so the onion mellows.
Nutrition Facts
| calories | 390 |
|---|---|
| protein | 38g |
| carbs | 34g |
| fat | 11g |
| fiber | 11g |
| sugar | 3g |
| sodium | 690mg |
Nutrition is an estimate per serving based on USDA data. Values vary by brand and portion.
Recipe Notes
- Weigh your protein raw for the most accurate macros.
- Season in layers: a little salt at each stage beats a lot at the end.
Storage Tips
Store in an airtight container in the refrigerator for up to 4 days. Reheat gently, covered, until warmed through.
Meal Prep Tips
Double the batch and portion into single-serve containers while everything is still warm. Cool uncovered for 15 minutes before sealing so condensation does not water down the sauce.
Recipe Variations
- Swap the protein one-for-one with chicken, turkey, shrimp, or extra-firm tofu.
- Add a cup of chopped vegetables to raise the fiber without changing the cook time.
Frequently Asked Questions
About the author
Jenna Ruiz, RDN — Jenna is a California-based registered dietitian nutritionist and recipe developer. She spent eight years in clinical nutrition before founding Protein Plate Co. to make high protein cooking practical for people with real schedules.
