Name: Mediterranean Tuna & White Bean Salad
Prep time: 10 min
Total time: 10 min
Yield: 1
Cuisine: Mediterranean
Ingredients: 1 can (5 oz) tuna in olive oil, drained; 1/2 cup canned cannellini beans, rinsed and drained; 1/4 cup chopped cucumber; 1/4 cup chopped red bell pepper; 2 tablespoons pitted Kalamata olives, sliced; 2 tablespoons crumbled feta cheese; 1 tablespoon fresh parsley, chopped; 2 tablespoons lemon-herb vinaigrette (or equivalent homemade); Handful of mixed greens or spinach (for serving)

Mediterranean Tuna & White Bean Salad

A vibrant, high-protein no-cook lunch combining tuna, cannellini beans, fresh veggies, and a zesty lemon-herb dressing.

★ ★ ★ ★ ★

5 from 1 review

Prep Time 10 mins

Cook Time 0 mins

Total Time 10 mins

Servings 1

Calories 420 kcal

📝 Ingredients

1 can (5 oz) tuna in olive oil, drained
1/2 cup canned cannellini beans, rinsed and drained
1/4 cup chopped cucumber
1/4 cup chopped red bell pepper
2 tablespoons pitted Kalamata olives, sliced
2 tablespoons crumbled feta cheese
1 tablespoon fresh parsley, chopped
2 tablespoons lemon-herb vinaigrette (or equivalent homemade)
Handful of mixed greens or spinach (for serving)

👩‍🍳 Instructions

1
In a medium bowl, gently flake the drained tuna.
2
Add the rinsed cannellini beans, chopped cucumber, red bell pepper, sliced Kalamata olives, crumbled feta cheese, and fresh parsley to the bowl.
3
Pour the lemon-herb vinaigrette over the salad ingredients. Toss gently to combine all ingredients, ensuring they are well coated.
4
Pack the prepared salad into your lunch container.
5
Store mixed greens separately and add them to the salad just before serving to maintain their crispness.

💡 Notes

This salad keeps well in the refrigerator for up to 2 days. For a meal prep hack, make a larger batch of the tuna and bean mixture and portion it out for multiple lunches. Adjust the amount of vinaigrette to your taste. You can also add a pinch of red pepper flakes for a subtle kick.

🥗 Nutrition (per serving)

Calories 420 kcal

Protein 38g

Total Fat 20g

Saturated Fat 5g

Carbs 25g

Fiber 8g

Sugar 3g

Sodium 780mg

Cholesterol 40mg

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