Mediterranean Tuna White Bean Salad
Some days I look in the pantry, see a can of tuna, and think, there has to be something better than another tuna sandwich. This Tuna White Bean Salad is exactly that. It’s packed with fresh Mediterranean flavor, plenty of protein and fiber, and it’s made with ingredients I almost always have on hand. Best of all, it comes together in about 10 minutes!
I’ve always got canned tuna in the pantry to whip up a batch of my dill pickle tuna salad, but sometimes I want something fresher than a sandwich.
This Mediterranean Tuna White Bean Salad has been my go-to this summer. It takes about the same amount of time to make, but adding creamy white beans, crisp cucumbers, juicy tomatoes and a tangy Greek dressing completely transforms it into a meal that feels fresh, flavorful and satisfying.
It’s perfect for hot summer days, easy lunches, or those evenings when cooking just isn’t happening. In the heat of summer, anything goes!
Whether you serve it as-is, over a bed of fresh greens or on toasted sourdough, this salad always hits the spot.
Why you’ll love this recipe
- Fresh Mediterranean flavors make this anything but an ordinary tuna salad.
- It’s a good source of protein and fiber, so it keeps you full longer.
- Ready in about 10 minutes and there’s no cooking required.
- Great for meal prep lunches or light summer dinners.
Recipe ingredients
- Tuna. Use good-quality canned tuna packed in water (the dressing will add plenty of oil). I prefer solid white albacore because it stays nice and flaky, but chunk light tuna works well too.
- White beans. Cannellini beans are my first choice because they’re creamy and tender, but Great Northern beans are another excellent option.
- Veggies. Cherry tomatoes, cucumber and red onion add plenty of freshness and Mediterranean flair, but you can use any fresh veggies that you have on hand.
- Feta cheese. A little crumbled feta adds creaminess and another layer of Mediterranean flavor. Omit it to make this recipe dairy-free.
- Kalamata olives. These add salty, briny flavor that pairs perfectly with the tangy dressing. Sub with your favorite olives.
- Dressing. My flavorful Greek dressing is perfect here, but red wine vinaigrette or Italian dressing would work as well.
See the recipe card below for the full list of ingredients and quantities.
How to make tuna white bean salad
This is a simple recipe that comes together in about 10 minutes.
Pro tip: Drain the tuna and beans thoroughly before tossing the salad. Removing excess liquid keeps the dressing from becoming diluted so every bite stays bright and flavorful.
See the recipe card below for full instructions.
Tips for success
- Drain the tuna and beans well so the dressing doesn’t become watery.
- Toss the salad gently so the white beans stay intact.
- Start with less dressing, then add more to taste.
- Let the salad sit for about 10 minutes before serving if you have time. The vegetables absorb some of the dressing and the flavors meld together beautifully.
Recipe FAQs
Cannellini beans are my favorite because they’re creamy and hold their shape well, but Great Northern beans work just as well.
Yes! This salad keeps well for up to 3 days in the refrigerator, making it perfect for meal prep lunches.
Recipe Variations
One of my favorite things about this cannellini bean tuna salad is how easy it is to customize with ingredients you have on hand.
- Add chopped bell pepper for extra crunch.
- Stir in fresh basil or dill.
- Toss with baby spinach or arugula.
- Add sliced pepperoncini for a little tang.
- Swap the white beans with chickpeas.
- Swap the tuna for canned wild salmon.
- Serve over cooked quinoa or serve with crusty bread for an even heartier meal.
Storage
Store leftovers in an airtight container in the refrigerator for up to 3 days.
If you’re preparing it ahead of time, you can also keep the dressing separate and toss everything together just before serving for the freshest texture.
More lunch recipes you’ll love:
Did you try this recipe? If so, be sure to leave a review below and tag me @flavorthemoments on Facebook and Instagram
Mediterranean Tuna White Bean Salad
Ingredients
- 10 ounces canned tuna packed in water drained; (2) 5 ounce cans
- 15 ounces white beans such as cannelini or Great northern; rinsed and drained
- 1/2 cucumber chopped; about 1 cup
- 1 cup halved cherry tomatoes
- 1/2 cup kalamata olives sliced
- 1/2 cup chopped red onion
- 1/2 cup crumbled feta cheese
- 1/4 cup freshly chopped parsley
- 1/2 cup Greek dressing or to taste
Instructions
- Place the tuna in a medium bowl and break up into chunks with a fork. Add the white beans, cucumber, cherry tomatoes, olives, feta cheese, red onion and parsley.10 ounces canned tuna packed in water, 15 ounces white beans, 1/2 cucumber, 1 cup halved cherry tomatoes, 1/2 cup kalamata olives, 1/2 cup chopped red onion, 1/4 cup freshly chopped parsley, 1/2 cup crumbled feta cheese
- Add enough Greek dressing to coat the ingredients well and toss gently to coat. Serve and enjoy!1/2 cup Greek dressing
Notes
- Pro tip:Â I recommend solid white albacore tuna packed in water. Since the Greek dressing already contains olive oil, water-packed tuna keeps the salad light and lets the fresh Mediterranean flavors shine. Chunk light tuna also works well if you prefer.
- Swap the Greek dressing with red wine vinaigrette, Italian dressing, or your favorite store bought dressing.
- The nutrition information does not include the Greek dressing as that has been calculated in a separate post.
- Store this Mediterranean tuna salad in the refrigerator for up to 3 days.Â
Nutrition
Nutrition is estimated using a food database and is only intended to be used as a guideline for informational purposes.
