Some days I open the pantry, spot a can of tuna, and think there has to be something better than another tuna sandwich. This Tuna White Bean Salad is exactly that: bright Mediterranean flavors, plenty of protein and fiber, and ingredients I usually have on hand. Best of all, it comes together in about 10 minutes.
I usually keep canned tuna in the pantry for quick salads, but sometimes I want something fresher than a sandwich. This Mediterranean Tuna White Bean Salad has been my go-to all summer. Adding creamy white beans, crisp cucumber, juicy tomatoes and a tangy Greek-style dressing transforms canned tuna into a satisfying, fresh meal.
It’s perfect for hot days, simple lunches, or evenings when cooking isn’t happening. Serve it as-is, over a bed of greens, or on toasted bread — it always feels light and satisfying.
Why you’ll love this recipe
- Fresh Mediterranean ingredients make this far more interesting than a typical tuna sandwich.
- High in protein and fiber, so it keeps you full longer.
- Ready in about 10 minutes with no cooking required.
- Great for meal prep lunches or light summer dinners.
Recipe ingredients
- Tuna. Good-quality canned tuna packed in water works best; solid white (albacore) stays flaky, though chunk light tuna is fine.
- White beans. Cannellini beans are ideal for their creaminess, but Great Northern beans are a good substitute.
- Veggies. Cherry tomatoes, cucumber and red onion add freshness and texture; swap in other crisp vegetables you have on hand.
- Feta cheese. A little crumbled feta adds creaminess and a briny note; omit to make the salad dairy-free.
- Kalamata olives. Salty and briny, they pair well with a tangy dressing; substitute your preferred olives if needed.
- Dressing. A simple Greek-style dressing with olive oil, lemon or red wine vinegar, garlic and oregano is perfect here; a red wine vinaigrette or Italian-style vinaigrette also work.
The recipe card below lists exact quantities and the full method.
How to make tuna white bean salad
This recipe is very straightforward and takes about 10 minutes from start to finish.
Pro tip: Drain the tuna and rinse and drain the beans well. Removing excess liquid keeps the dressing concentrated so every bite stays bright and flavorful.
See the recipe card below for step-by-step instructions.
Tips for success
- Thoroughly drain the tuna and rinse and drain the beans so the dressing stays concentrated.
- Toss gently to avoid breaking up the white beans; you want some whole beans for texture.
- Start with a modest amount of dressing and add more to taste so the salad isn’t overdressed.
- If you have 10 minutes, let the salad rest briefly so the vegetables soften slightly and the flavors meld.
Recipe FAQs
Cannellini beans are my favorite because they’re creamy and hold their shape, but Great Northern beans work well too.
Yes. Stored in an airtight container, the salad keeps well for up to 3 days in the refrigerator, making it a great option for meal prep.
Recipe variations
This salad is easy to personalize with what you have on hand:
- Add chopped bell pepper for extra crunch.
- Stir in fresh basil or dill for a herbal lift.
- Toss with baby spinach or arugula to turn it into a composed salad.
- Add sliced pepperoncini for tang and heat.
- Swap the white beans for chickpeas, or use canned wild salmon instead of tuna.
- Serve over cooked quinoa or with crusty bread for a heartier meal.
Storage
Store leftovers in an airtight container in the refrigerator for up to 3 days. If preparing ahead, keep the dressing separate and toss just before serving for the best texture.
More lunch recipes you’ll love:
- Creamy salmon salad
- Curry chicken salad
- Egg salad with dill
- Greek quinoa salad with roasted chickpeas and tzatziki
- Mediterranean three-bean salad
Did you try this recipe? If so, leave a review below and tag @flavorthemoments on social media so I can see what you made.
Mediterranean Tuna White Bean Salad
Ingredients
- 10 ounces canned tuna packed in water, drained (two 5-ounce cans)
- 15 ounces white beans, such as cannellini 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 (optional)
- 1/4 cup freshly chopped parsley
- 1/2 cup Greek-style dressing, or to taste
Instructions
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Place the drained tuna in a medium bowl and break it up into bite-sized chunks with a fork. Add the rinsed and drained white beans, chopped cucumber, halved cherry tomatoes, sliced olives, chopped red onion, crumbled feta (if using) and chopped parsley.
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Drizzle with Greek-style dressing and toss gently until everything is evenly coated. Taste and adjust seasoning or dressing as desired. Serve immediately, over greens, or with toasted bread.
Notes
- Pro tip: Solid white albacore packed in water keeps the salad light and lets the dressing and vegetables shine. Chunk light tuna also works.
- Swap the dressing for a simple red wine vinaigrette or an Italian-style vinaigrette if you prefer.
- Nutrition information (if provided) may not include the dressing unless noted.
- Store in the refrigerator up to 3 days.
Nutrition
Carbohydrates: 33 g,
Protein: 28 g,
Fat: 8 g