Tuna & White Bean Salad
Tuna & White Bean Salad delivers 23g protein and 289 calories per serving across 3 servings — a lunch option that combines canned tuna with legumes for protein variety. Quick stovetop preparation (or no-cook assembly) fits fast meal prep days. Choose this when you want complete meals with lower calories for staying in a deficit.
Ingredients
- •Beans, Cannellini, Canned, Drained(425g)
- •Canned Tuna(142g)
- •Green Onion (Scallion)(200g)
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Lemon Juice, Fresh(15g)
- •Salt And Pepper (To Taste, $0.05)
Instructions
- 1Pour the can of beans into a colander and rinse with cool water. Allow the excess water to drain off. Drain the can of tuna. Combine the drained beans and tuna in a bowl. Thinly slice the green onions and add to the bowl as well.
- 2Add the olive oil and lemon juice to the bowl, along with a light sprinkle of salt and freshly ground black pepper. Stir to combine.
- 3Taste the mixture and add salt, pepper, or lemon juice to your liking.
Nutrition — Per Serving
289
calories
23g
protein
7g
fat
- Carbohydrates
- 35g
- Saturated fat
- 1.2g
- Sodium
- 671 mg
- Dietary fiber
- 8.6g
3 servings per batch · ~266g each
Macro data sourced from USDA FoodData Central
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How much protein does Tuna & White Bean Salad have per serving?
Each serving contains 23g of protein and 289 calories, with 7g fat and 35g carbs. The protein-to-calorie ratio here is efficient for hitting daily protein targets without excess calories.
How long does Tuna & White Bean Salad take to prep?
This is a quick prep recipe yielding 3 servings, so you can batch-prepare it for a few lunch days without spending significant time in the kitchen.
Is Tuna & White Bean Salad good for fat loss?
At 289 calories and 23g protein per serving, this recipe is well-suited for fat loss phases where staying in a caloric deficit while maintaining high protein intake is the goal. The legume base provides satiety without excess calories.
