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Tuna fish is a great and easy option if you’re looking for a filling lunch or dinner that’s full of protein. Since it comes in a can and is generally deemed a sandwich ingredient, it doesn’t always get the good attention we think it should. Tuna salad is always yummy, but there are way more ways to use it than just mashing it up with mayonnaise!

This salad is a really nice, healthy lunch or dinner if you want an alternative to traditional tuna salad; it has even more protein, due to the white beans, and is filled with tomatoes and cucumbers to add some visual and textural interest, along with great flavor! Try this salad instead of a sandwich for lunch, and we promise you’ll love it!

White Bean Tuna Salad

Serves 4


  • 3 (6 oz.) cans oil-packed tuna
  • 2 (15 oz.) cans white beans (cannellini, navy, kidney), drained
  • 2 tomatoes, sliced into wedges
  • 1 cucumber, quartered and diced
  • 1 medium red onion, finely diced
  • 1/4 cup red wine vinegar
  • Kosher salt and freshly ground pepper, to taste
  • Grated Parmesan cheese, garnish
  • Extra-virgin olive oil


  1. Drain tuna into a small bowl, reserving oil and placing tuna in a separate, large bowl. Set oil aside.
  2. Use a fork to break tuna up into smaller pieces.
  3. Add beans to the tuna and toss together. Then add tomato wedges, diced cucumber and red onion. Mix well and season with salt and pepper.
  4. Pour red wine vinegar into the bowl with the tuna oil. Use a fork or whisk to stir them together and add salt and pepper.
  5. If you don’t have enough dressing or would like to have more, drizzle in extra-virgin olive oil while whisking continuously.
  6. Pour dressing over salad and toss to coat.
  7. Taste and adjust seasoning, if necessary, then add Parmesan as garnish.
  8. Serve immediately or chill in the refrigerator.
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