This easy, high-protein Tuna White Bean Salad with navy beans is fresh, flavorful, and perfect for meal prep. A high-fiber, high-protein lunch that keeps you full and energized all afternoon.
Tuna White Bean Salad
Lately, besides focusing on protein, I’ve been trying to increase my fiber intake, and this high-protein Tuna White Bean Salad has become one of my new favorite lunches. I use navy beans, one of the highest-fiber beans, to add creaminess and make the salad more filling without adding a lot of calories. Tossed with flaky tuna, capers, dill and a tangy lemon-Dijon vinaigrette, every bite is flavor-packed and nourishing. Each serving packs 38 grams of protein and 12 grams of fiber, so it keeps you full for hours. If you love simple, protein-packed salads, don’t miss these other healthy lunch staples I keep on repeat: Tuna Chickpea Salad, Lentil Salad, and White Bean Salad.
This 10-Minute Tuna Salad Packs Serious Protein + Fiber
I love a tuna melt or tuna sandwich, but when I need a quick, no-cook lunch that’s high in protein and fiber, this Tuna White Bean Salad is it. The only prep is grating a garlic clove and chopping a little red onion—the rest is just mix and enjoy. It comes together in minutes and keeps so well in the fridge, making it one of my go-to make-ahead meals.
- No cooking required — just chop, mix, and eat
- Cheap to make with pantry staples like tuna and navy beans
- Meal-prep friendly and stays fresh for days
- High protein + high fiber to keep you full for hours
- Mediterranean-inspired flavors: Bright lemon and fresh dill, combined with garlic and olive oil, add depth and freshness to each bite.
I have hundreds of high-fiber and high-protein recipes on my blog, and if you’re looking for more, I wrote a whole cookbook with 100 protein-rich recipes: Skinnytaste High Protein.
Ingredients You’ll Need
Below is everything you need to make this healthy tuna white bean salad recipe. See the recipe card below for the exact measurements.
- Lemon Vinaigrette: A blend of lemon juice, grated garlic, Dijon mustard, kosher salt, black pepper, and extra-virgin olive oil creates a bright, tangy dressing. No. mayo needed!
- Navy Beans contain about 12 grams of fiber per cup. I used low-sodium to limit the salt, but if you can only find regular, no worries.
- Tuna: I like to buy tuna in water because it’s lower in calories than tuna in oil. Drain it before adding to the salad.
- Capers for a briny element
- Dill for freshness
- Red onion for sharpness and crunch
- Black Pepper for seasoning
- Leafy Greens, like spinach or arugula, provide more fiber without many extra calories.
How to Make Tuna White Bean Salad
This tuna salad only dirties one mixing bowl. Just whisk the vinaigrette, then add the remaining ingredients. See the recipe card at the bottom for printable directions.
- Make the tuna salad vinaigrette by whisking all the dressing ingredients in a large bowl.
- Make the tuna and bean salad: Add the remaining ingredients, except for the greens, to the vinaigrette bowl, and stir to coat.
- How to serve: Divide the greens evenly between two shallow bowls and top each with half of the tuna bean salad.
Variations
- No lemon? Substitute white or red wine vinegar.
- If you can’t find navy beans, use cannellini or Great Northern beans.
- Vegetarian: Omit the tuna and double the beans.
- Onion options: Swap red onion with shallot.
- Not a fan of capers? Replace them with kalamata olives.
- Switch up the greens: Substitute mixed greens or little gem lettuce.
Why More Fiber Matters
- Improved heart health. Soluble fiber — found in legumes, beans, oats and many vegetables — helps lower LDL (“bad”) cholesterol and may lower blood pressure and inflammation, all of which support healthier arteries. Mayo Clinic
- Better blood-sugar control. Because fiber slows digestion and the absorption of carbohydrates, it helps keep blood sugar more stable — which can reduce the risk of insulin resistance and type 2 diabetes. Nutrition Source
- Increased fullness & weight management. High-fiber meals tend to feel more satisfying and filling, which can help curb overeating and support healthy weight maintenance — a benefit that pairs well with high-protein, macro-focused eating goals. U-M School of Public Health
Serving Suggestions
I personally loved this over greens, but you can eat this so many ways, here’s some ideas:
- Wrap it in a wheat tortilla.
- Don’t want a salad? Omit the leafy greens and make lettuce wraps with large romaine leaves or endive.
- Eat it as a snack with your favorite crackers.
- Make a tuna sandwich with toasted sourdough bread.
- Add a cup of soup, like Minestrone or Cauliflower Soup.
How to Meal Prep Tuna Salad
- Double the recipe so you have leftovers for lunch.
- Store the greens and bean salad in separate containers until you’re ready to eat.
- Refrigerate the tuna salad for up to 4 days.
More Tuna Salad Recipes You’ll Love
For more easy lunch ideas that are meal prep-friendly, check out these five delicious tuna salad recipes to inspire your next meal!
Yield: servings
Serving Size: 1 cup salad + 1 ½ cups greens
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In a large bowl, whisk together lemon juice, garlic, mustard, salt and pepper. Slowly add the olive oil and whisk until thoroughly combined and emulsified.
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Add the beans, tuna, capers, dill, onion, salt and pepper. Mix to combine.
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Place 1 ½ cups greens in each shallow bowl or plate and top with half of the tuna-bean mixture. Repeat with remaining ingredients.
Last Step:
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- To meal prep, keep greens and bean salad separate until ready to eat.
- Refrigerate for up to 4 days.
Serving: 1 cup salad + 1 ½ cups greens, Calories: 437 kcal, Carbohydrates: 39 g, Protein: 38 g, Fat: 14 g, Saturated Fat: 2 g, Cholesterol: 40 mg, Sodium: 789 mg, Fiber: 12 g, Sugar: 0.5 g
