Stovetop~15 minComplexity
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.
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Ingredients
3 servings
- •15 oz Beans, Cannellini, Canned, Drained
- •5 oz Canned Tuna
- •2 Green Onion (Scallion)(30g)
- •1 tbsp Olive oil
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •1 tbsp Lemon Juice, Fresh
- •Salt And Pepper (To Taste, $0.05)
Instructions
- 1Drain the canned cannellini beans in a colander and rinse under cool running water for 1–2 minutes, shaking gently to remove excess moisture.
- 2Drain the canned tuna thoroughly in a fine-mesh strainer, pressing lightly with a spoon to remove water.
- 3Thinly slice the green onions, separating white and light green parts from dark green tops; set aside.
- 4Combine the drained beans, drained tuna, and sliced green onion whites and light greens in a large bowl.
- 5Drizzle the olive oil and fresh lemon juice over the mixture, add salt and black pepper to taste, and stir gently until evenly coated (about 1 minute).
- 6Divide the salad evenly into 3 airtight containers while at room temperature, then top each with a sprinkle of reserved dark green onion tops.
- 7Refrigerate for up to 3 days; stir gently before serving.
Nutrition — Per Serving
266
calories
22g
protein
6g
fat
- Carbohydrates
- 31g
- Saturated fat
- 1.1g
- Sodium
- 662 mg
- Dietary fiber
- 7.1g
3 servings per batch · ~209g 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.
