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
- 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 a pinch of salt and black pepper, and stir until evenly coated (about 1 minute).
- 6Taste and adjust seasoning with additional salt, pepper, or lemon juice as needed.
- 7Divide the salad evenly into 3 airtight containers while at room temperature, then top each with a sprinkle of reserved dark green onion tops.
- 8Refrigerate for up to 3 days; stir gently before serving.
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
AI Swap Engine
Swap any ingredient and get recalculated macros instantly.
Set up your profile to unlockCommon questions
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.
