Mediterranean Tuna White Bean Salad

  • Mediterranean tuna white bean salad is full of flavorful ingredients and deliciously tasty tuna that is full of protein! An easy and healthy lunch option for those who are looking for new lunch ideas that will keep you full!

    Mediterranean tuna white bean salad is full of flavorful ingredients and deliciously tasty tuna that is full of protein! An easy and healthy lunch option for those who are looking for new lunch ideas that will keep you full!

    When we were in grade school, I was always that kid that had tuna fish sandwiches for lunch.

    On one hand, I was so excited for them because I actually love tuna fish sandwiches but on the other hand, I was always slightly embarrassed to open my lunchbox because that tuna fish smell just wafted through the air and I became “that kid.”

    However, tuna fish sandwiches are such staples in childhood that I feel that is far more acceptable than having it in a workplace.

    But, I will say that this Mediterranean tuna white bean salad is so full of flavor and delicious ingredients that it may be worth the side-eyes you get at work for bringing this to lunch.

    If you don’t bring this into work, you can at least relish in the fact that you get this giant bowl to eat at home and I will say that the leftovers of this Mediterranean tuna white bean salad is even better!

    Mediterranean tuna white bean salad is full of flavorful ingredients and deliciously tasty tuna that is full of protein! An easy and healthy lunch option for those who are looking for new lunch ideas that will keep you full!

    I love canned tuna in olive oil and the large chunks. Large chunks of real tuna is so flavorful.

    I only had to use two cans for this salad and it was plenty! I was able to get tuna in every single bite.

    Using tuna in salads is a great alternative to the standard protein options that you think of.

    One can (in the brand I used) has 26 grams of protein! Hello, to staying fuller longer!

    Not only that, tuna is full of vitamins and minerals.

    Truly a healthy and flavorful lunch option!

    Mediterranean tuna white bean salad is full of flavorful ingredients and deliciously tasty tuna that is full of protein! An easy and healthy lunch option for those who are looking for new lunch ideas that will keep you full!

    Look at all those little pockets of ingredient goodness.

    I seriously devoured this bowl and I discovered that if you pile it mile high on top of some fresh crusty bread from your local bakery; it’s even more satisfying!

    Mediterranean tuna white bean salad is full of flavorful ingredients and deliciously tasty tuna that is full of protein! An easy and healthy lunch option for those who are looking for new lunch ideas that will keep you full!

     

    Mediterranean tuna white bean salad is full of flavorful ingredients and deliciously tasty tuna that is full of protein! An easy and healthy lunch option for those who are looking for new lunch ideas that will keep you full!

    Mediterranean Tuna White Bean Salad

    A Mediterranean spin on the classic white bean salad featuring tuna and flavorful ingredients!
    Prep Time: 25 mins
    Total Time: 25 mins
    Servings (adjustable, but please note that results, timing, and cookware may vary when adjusting servings): 8
    Calories: 220kcal
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    Ingredients

    • 1: 5 ounce Yellowfin Tuna in Olive Oil (no need to drain, see notes)
    • 1: 5 ounce Albacore Tuna in Olive Oil (no need to drain, see notes)
    • 1: 15.5 ounce can of great northern beans, drained and rinsed well
    • 1/2 cup chopped red onions
    • 1/2 cup chopped kalamata olives
    • 1/2 cup julienned sundried tomatoes
    • 2/3 cup crumbled feta cheese
    • Handful chopped fresh parsley
    • Juice of half a lemon
    • Salt and pepper, to taste

    Instructions

    • In a large bowl, add all the ingredients above. Gently until everything is mixed well. 
    • Serve room temperature, or if desired, you may chill this in the fridge for 2-3 hours and serve chilled.
    • Serve on top of bread or eat as is!

    Notes

    I didn't drain the tuna because I felt that it gave the dish more flavor to use the liquid that the tuna was packed in, especially since it's just olive oil!
    Nutrition Facts
    Mediterranean Tuna White Bean Salad
    Amount Per Serving (1 serving)
    Calories 220 Calories from Fat 117
    % Daily Value*
    Total Fat 13g 20%
    Total Carbohydrates 15g 5%
    Dietary Fiber 4g 16%
    Sugars 3g
    Protein 20g 40%
    * Percent Daily Values are based on a 2000 calorie diet.
    *Nutrition facts are an estimate and not guaranteed to be accurate. 
  • 17 Comments
    Julie Wampler of Table for Two
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    Comments

  • Brenda says:

    I cannot wait to make this!! I sounds amazing!!!!! Thank you for this great recipe!!!!!

    • Julie says:

      Thanks! Enjoy!

  • Barbara says:

    What a great way to change up tuna salad!

  • Jennifer Mitchell says:

    I’m not an Olive fan… any suggestions on what might be a good substitute? Capers maybe?

    • Julie says:

      Ohh yes! Capers would be a great substitute!

  • Matt says:

    Absolutely love this, can’t wait to try!

  • Jessica says:

    This is my kind of tuna salad! Love these flavors!

  • Lorraine says:

    Lucky me had everything on hand. Delicious, definitely going to add this to my folder of 31 go-to dishes.

    • Julie says:

      Yay! So great to hear. Thank you for the feedback!

  • Christina | Shock Munch says:

    I love tuna and haven’t made it in awhile. Sooo, this recipe gives me the perfect excuse to get some! Great job :)

  • Jessica says:

    This sounds utterly delicious. I will be making this tonight! :)

    • Julie says:

      Awesome! I hope you enjoy it :)

  • hina says:

    Thanks for the great and delicious recipe i will have make this tuna salad in addition to your recipe is too amazing.

  • Val says:

    I made this today and it is excellent! It is the perfect balance with the tuna, lemon, feta, onion and sun dried tomatoes. I love to find recipes that are high in protein and fiber. This is my new favorite lunch food. It is great on it’s own, but I can’t wait to try it on a wrap or toasted English muffin! Thank you for posting it!

    • Julie says:

      Yay! It’s seriously one of my favs!!! I’m so glad you enjoyed!

  • Michele says:

    How long is this good I fridge? I am looking at lunches

    • Julie says:

      At least 3-4 days.

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