Tuna and White Bean Salad

Tuna and White Bean Salad

Salads are an amazing way to vary meals and keep prep time to a minimum. We know it can be hard to keep salads interesting, we highly recommend this colorful salad.

It makes a hearty lunch or dinner thanks to 24 grams of protein and 8 grams of fiber. The satisfying crunchy cucumber and red onion are balanced with fresh tomatoes, fragrant chopped parsley, and bright lemon to top.

Pro tip: Keep the bean and tomato mixture separate from the spinach until you’re ready to serve.

Tuna and White Bean Salad | BeachbodyBlog.com

Tuna and White Bean Salad
3.44 from 53 votes

Tuna and White Bean Salad

This hearty salad features crunchy cucumber, red onion, fresh tomatoes, fragrant chopped parsley and bright lemon to top.

Course Salad
Cuisine American
Prep Time 10 mins
Cook Time 1 hr
Total Time 2 hrs 10 mins
Servings 4 servings
Calories 283 kcal
Author BODi


  • 1 clove garlic finely chopped
  • 2 Tbsp olive oil extra-virgin
  • 3 Tbsp fresh lemon juice
  • Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
  • 2 cans (6-oz. each) solid white tuna packed in water, drained
  • 1 (15-oz.) can white (cannellini) beans drained, rinsed
  • 1 medium red onion chopped
  • 1 medium cucumber chopped
  • 2 medium tomatoes chopped
  • ½ cup artichoke hearts, packed in water drained, chopped
  • ½ bunch fresh parsley (about ½ cup) stems removed and discarded, chopped
  • 8 cups raw spinach (or arugula)


  1. Combine garlic, oil, and lemon juice in a small bowl; whisk to blend.

  2. Season with salt and pepper if desired. Set aside.

  3. Combine tuna, beans, onion, cucumber, tomatoes, artichoke hearts, and parsley in a medium bowl; mix well.

  4. Drizzle tuna mixture with dressing; toss gently to blend.

  5. Evenly divide spinach between four serving plates. Top evenly with tuna mixture.

Recipe Notes

The Nutrition Facts box below provides estimated nutritional information for this recipe.

Nutrition Facts
Tuna and White Bean Salad
Amount Per Serving (1 serving)
Calories 283 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 2g13%
Cholesterol 27mg9%
Sodium 434mg19%
Carbohydrates 28g9%
Fiber 8g33%
Sugar 4g4%
Protein 24g48%
* Percent Daily Values are based on a 2000 calorie diet.

Container Equivalents
1 Green
½ Red
1 Yellow
1½ Tsp

2B Mindset Plate It!
A great lunch option. Replace white beans with more veggies for dinner.

Photos and recipe by Kirsten Morningstar.