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High Protein Tuna White Bean Salad

High Protein Tuna White Bean Salad - recipe card
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This protein-packed tuna white bean salad combines flaky tuna, creamy cannellini beans, and a bright lemon-herb dressing for a satisfying, no-cook meal. Perfect for a quick lunch or light dinner, it’s loaded with fiber and over 30 grams of protein per serving.

Ingredients

Scale
  • 2 cans (5 oz / 142g each) solid white albacore tuna in water, drained and flaked
  • 1 can (15 oz / 425g) cannellini beans, drained and rinsed
  • 1/2 cup red onion, finely diced (about 1/2 medium onion)
  • 1/2 cup celery, finely diced (about 2 stalks)
  • 1/4 cup fresh parsley, chopped
  • 2 tablespoons fresh lemon juice (from about 1 lemon)
  • 1 teaspoon lemon zest
  • 3 tablespoons extra-virgin olive oil
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon black pepper, freshly ground
  • 2 tablespoons capers, drained (optional, for briny flavor)

Instructions

  1. Drain the tuna thoroughly. Flake it with a fork into a large mixing bowl. Ensure the tuna is broken into small, bite-sized pieces, leaving no large chunks. This helps the salad distribute evenly and coat every bite with dressing.
  2. Rinse the cannellini beans under cold water in a colander. Shake off excess water. Add the beans to the bowl with the tuna. Rinsing removes excess sodium and any canning liquid, which can make the salad taste tinny.
  3. Add the finely diced red onion and celery to the bowl. The onion provides a sharp crunch, the celery adds freshness and a slight peppery note. Both should be diced small (about 1/4-inch) so they don’t overwhelm the salad.
  4. Add the chopped parsley and capers, if using. These ingredients add a bright, herby flavor and a salty brininess that complements the tuna and beans. Stir gently to combine everything, being careful not to mash the beans.
  5. In a small bowl or jar, whisk together the lemon juice, lemon zest, Dijon mustard, kosher salt, and black pepper. Let the mixture sit for 1 minute to allow the salt to dissolve and the flavors to meld.
  6. Slowly drizzle in the olive oil while whisking continuously. This emulsifies the dressing, creating a light vinaigrette that clings to the salad rather than pooling at the bottom. The mustard acts as an emulsifier, helping the oil and lemon juice stay combined.
  7. Pour the dressing over the tuna and bean mixture. Toss gently with a large spoon or spatula until everything is evenly coated. Avoid over-stirring, which can break up the beans and make the salad mushy.
  8. Taste the salad and adjust seasoning if needed. The salad should be bright, savory, and slightly tangy. Add a pinch more salt or a squeeze of lemon juice if it tastes flat.
  9. Let the salad sit at room temperature for 5-10 minutes before serving. This allows the flavors to meld. Serve immediately, or refrigerate for later. The salad can be served chilled or at room temperature, depending on preference.
  10. For serving, divide the salad among four plates. Optionally, serve over a bed of mixed greens, in lettuce cups, or as a filling for a whole-wheat pita. Garnish with extra parsley or a lemon wedge if desired.

Notes

Storage: Store in an airtight container in the refrigerator for up to 3 days. The salad tastes even better the next day as flavors meld. Freezing is not recommended as the texture of the beans and tuna will degrade. To serve after refrigeration, let it sit at room temperature for 15 minutes or enjoy cold. If the salad seems dry after chilling, drizzle with a little olive oil or lemon juice before serving. For meal prep, portion into individual containers and pair with whole-grain crackers or a side of fruit.

Nutrition

Keywords: high protein salad, tuna white bean salad, no-cook salad, Mediterranean salad, canned tuna recipe, high fiber lunch, healthy meal prep, protein packed lunch, quick protein salad, tuna bean salad

Find it online: https://thehighproteinrecipes.com/high-protein-tuna-white-bean-salad-recipe/