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Tuna and white bean salad with celery, red onion, parsley and lemon
LunchDinnerPescatarianGluten-freeDairy-free

Tuna & White Bean Salad

Protein-packed tuna and creamy cannellini beans with lemon-caper dressing. 32g protein, 4.7mg iron and a full day's B12. No cooking at all.

32g Protein4.7mg Iron2.5mcg B128.5g Fiber
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Prep15 min
Cook0 min
Calories355 kcal
Serves2

Key nutrients per serving

By The Recipe Seeker Kitchen

Updated 2026-09-17

Ingredients

2 servings

Instructions

5 steps · about 15 minutes total

  1. Drain well

    Drain the tuna and beans thoroughly. Excess liquid is the difference between a salad and a soup.

  2. Chop the crunch

    Finely dice the celery and red onion. Small pieces distribute better than big chunks.

  3. Make the dressing

    Whisk the olive oil, lemon juice, capers, salt and plenty of black pepper.

  4. Combine gently

    Fold the tuna, beans, celery, onion and parsley with the dressing. Keep some tuna chunks intact for texture.

  5. Rest and serve

    Rest 10 minutes so the beans absorb the dressing. Serve on greens, in lettuce cups, or on toast.

Why this helps

No-cook protein with iron and B12

This is the recipe for days when cooking isn't happening: two cans, one bowl, 15 minutes, zero heat. You still get 32 g of protein, a quarter of your daily iron from the white beans, and more B12 than you need all day from the tuna. Pantry cooking at its most nutritious.

All about ProteinAll about IronAll about Vitamin B12All about Fiber

Nutrition facts

per serving · % DV
  • Calories 355 kcal18%
  • Protein 32g64%
  • Total Carbohydrate 28g10%
  • Dietary Fiber 8.5g30%
  • Total Sugars 2g4%
  • Total Fat 13g17%
  • Sodium 480mg21%

Vitamins & minerals

  • Iron 4.7mg26%
  • Calcium 110mg8%
  • Magnesium 90mg21%
  • Potassium 850mg18%
  • Vitamin C 16mg18%
  • Vitamin B12 2.5mcg104%
  • Folate 110mcg28%
  • Omega-3 0.6g38%

*Percent Daily Values are based on a 2,000 calorie diet. Values are per serving (recipe makes 2).

Nutrition is an estimate calculated from USDA FoodData Central ingredient data and may vary by ingredient brand, preparation, and portion size.

Questions, answered

How much B12 is in tuna salad?
One serving has about 2.5 mcg of B12 (104% of the daily value). Tuna is one of the richest B12 sources there is, which matters especially if you eat little meat.
Is canned tuna healthy?
Yes. It's affordable protein with real omega-3s and B12. Choose tuna in water, drain it well, and vary your fish across the week. If you eat tuna more than 2-3 times weekly, rotate in sardines or salmon for lower mercury.
What white beans work best?
Cannellini. They're the creamiest. Great Northern or navy beans work too. Butter beans are delicious but starchier; they'll make the salad heavier.
How long does it keep?
2 days refrigerated in an airtight container. The beans keep absorbing dressing, so refresh with lemon juice before serving leftovers.
Can I make it without mayo?
There's no mayo in it. The dressing is olive oil and lemon, which is lighter and lets the tuna flavor come through. If you want creaminess, add 2 tbsp of Greek yogurt.
Is this good for meal prep?
One of the best no-cook preps: mix a double batch Sunday, portion into containers, and eat over greens or in wraps through Tuesday.
How can I lower the sodium?
Rinse the beans, use no-salt-added tuna, and halve the capers. That cuts about 150 mg sodium per serving.
What about mercury in tuna?
A fair question. Light/skipjack tuna is lower in mercury than albacore, so choose light tuna and keep it to a few servings a week as part of a varied diet. Pregnant people should follow their doctor's fish guidance.

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