white bean and tuna salad plated with lemon wedges and crusty bread

Make ahead lunches

white bean and tuna salad (mediterranean meal prep lunch)

By:

WordofMany

Published:

01 Jul 2025
white bean and tuna salad plated with lemon wedges and crusty bread
This white bean and tuna salad recipe is a Mediterranean-inspired delight that's not only incredibly easy to make but also perfect for meal prepping. It's the kinda lunch that makes you feel good from the inside out, packed with protein, healthy fats, and a burst of fresh flavors. I remember one time, I was scrambling to find a quick and healthy lunch before a particularly hectic day at work. I whipped up this salad in under 15 minutes, and it kept me full and energized for hours. It’s those moments that make me appreciate the simplicity of good food.
overhead shot of white bean and tuna salad ingredients laid out on a wooden table
The beauty of this salad lies in its versatility and adaptability. You can easily customize it to your liking by adding different vegetables, herbs, or spices. Think about incorporating some chopped cucumber, bell peppers, or sun-dried tomatoes for extra flavor and crunch. A sprinkle of red pepper flakes can add a touch of heat, while a drizzle of balsamic glaze can bring a hint of sweetness. I once experimented with adding some artichoke hearts, and it turned out wonderfully! Don't be afraid to get creative and make it your own. Oh, don't forget the quality of ingredients makes such a big difference! Ever tried using that fancy olive oil your aunt got you? Now is the time!
close-up shot of the white bean and tuna salad being mixed in a bowl

Required Equipments

  • Large Mixing Bowl
  • Whisk
  • Can Opener
  • Colander
  • Measuring Spoons
  • Measuring Cups

White Bean and Tuna Salad (Mediterranean Meal Prep Lunch): Frequently Asked Questions

White Bean and Tuna Salad (Mediterranean Meal Prep Lunch)

This White Bean and Tuna Salad offers a quick, healthy, and flavorful Mediterranean lunch option, perfect for meal prep. It combines simple ingredients into a protein-packed, vibrant dish, customizable to your taste preferences, for an easy and satisfying meal.

⏳ Yield & Time

Yield: 2 servings

Preparation Time: 15 minutes

Cook Time: 0 minutes

Total Time:

🍽 Ingredients

📖 Instructions

  1. Begin by draining and rinsing the cannellini beans. Place them in a colander and rinse under cold water until the water runs clear. This helps remove excess starch and any metallic taste from the can. Shake well to remove excess water and set aside.
  2. Next, finely dice the yellow onion. Aim for small, uniform pieces so they distribute evenly throughout the salad. Mince the garlic as well. Don't have any fresh garlic? Use a pinch of garlic powder.
  3. In a large mixing bowl, combine the drained cannellini beans, diced onion, and minced garlic. Gently stir them together.
  4. Open the cans of tuna in olive oil, drain the olive oil into a small bowl (save this for dressing – trust me!), and then flake the tuna into the mixing bowl with the beans and onion. Try not to overmix the tuna, keeping some larger chunks for texture.
  5. Now for the dressing. To the bowl with reserved olive oil, add the lemon juice, Dijon mustard, capers (drained), chopped fresh parsley, chopped fresh basil, salt, and black pepper. Whisk vigorously until the dressing is emulsified and slightly thickened. Taste and adjust seasonings as needed.
  6. Pour the dressing over the bean and tuna mixture. Gently fold everything together until well combined, being careful not to mash the beans.
  7. Cover the bowl with plastic wrap or transfer to an airtight container and refrigerate for at least 30 minutes to allow the flavors to meld. This step is crucial for developing the best flavor!
  8. Before serving, give the salad a gentle stir. Garnish with additional fresh parsley and basil, if desired. Serve chilled, either on its own, with crusty bread, or over a bed of mixed greens.

📝 Notes

  • For an extra layer of flavor, try adding a pinch of red pepper flakes to the salad.
  • If you don't have fresh herbs, you can use 1 teaspoon of dried Italian herbs.
  • Serve with crusty bread or over a bed of mixed greens for a complete meal.

🍎 Nutrition

Calories: 350 kcal

Protein: 22g

Fat: 20g

Carbohydrates: 25g

Fiber: 8g

Calcium: 60mg

Simplicity is the soul of efficiency. Sometimes, the most delicious meals are the easiest to prepare. Dive into the beauty of simple ingredients!

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