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 will keep you full and energized throughout the afternoon.
Tuna white bean salad
Lately, in addition to 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 beans with the most fiber, to add creaminess and make the salad more filling without adding a lot of calories. With thin tuna, capers, dill and a tangy lemon Dijon vinaigrette, each bite is packed with flavor and nourishment. Each serving contains 38 grams of protein and 12 grams of fiber to keep you full for hours. If you like simple, protein-rich salads, don’t miss these healthy lunch options that I keep repeating: tuna chickpea salad, lentil salad, and white bean salad.
10-minute tuna salad rich in protein and fiber
When you need a quick lunch packed with protein and fiber that doesn’t require cooking, this tuna white bean salad is it. The only preparation is grating a clove of garlic and chopping up some red onion. For the rest, just mix and enjoy. It comes together in minutes and keeps well in the fridge, making it one of those make-ahead meals.
- No cooking required — Just cut, mix and eat.
- Can be made cheaply With pantry staples like tuna and navy beans.
- Meal Prep Friendly Stays fresh for several days
- High protein + high fiber To keep you full for a few hours
- Mediterranean-inspired flavors: Bright lemon and fresh dill combine with garlic and olive oil to add depth and freshness to every bite.
I have hundreds of high-fiber and high-protein recipes on my blog, and if you’re looking for more, I’ve written an entire cookbook, Skinnytaste High Protein, with 100 protein-rich recipes.
materials needed
Here’s everything you need to make this healthy tuna white bean salad recipe. See recipe card below for exact measurements.
- Lemon Vinaigrette: Combine lemon juice, minced garlic, Dijon mustard, kosher salt, pepper, and extra virgin olive oil to create a bright, tangy dressing. no. I need mayonnaise!
- Navy Bean It contains about 12 grams of fiber per cup. I used low-salt to limit salt, but if you can find regular, don’t worry.
- tuna: I like eating tuna soaked in water because it has fewer calories than tuna. oil. Drain before adding to salad.
- capers For salt elements
- dill For freshness
- red onion For clarity and crispness
- black pepper For seasoning
- leaf vegetables, Something like spinach or arugula can provide you with more fiber without eating too much. Additional calories.
How to Make Tuna White Bean Salad
This tuna salad only requires one mixing bowl to be dirty. Whisk the vinaigrette and add the remaining ingredients. See recipe card below for printable instructions.
- Making tuna salad vinaigrette Combine all dressing ingredients in a large bowl.
- Make tuna and bean salad: Add the remaining ingredients except vegetables to the vinaigrette bowl and stir well.
- How to Serve: Divide the vegetables evenly between two shallow bowls and top each with half of the tuna bean salad.
strain
- Are there any lemons? Substitute with white or red wine vinegar.
- If you can’t find Navy BeanUse cannellini or Great Northern beans.
- Vegetarian: Omit the tuna and double the beans.
- Onion Options: Replace the red onions with shallots.
- Not a fan of capers? Substitute with kalamata olives.
- Change green. Substitute with mixed greens or small gem lettuce.
Why More Fiber Is Important
- Improved heart health. Soluble fiber, found in legumes, beans, oats and various vegetables, helps lower LDL (“bad”) cholesterol and supports healthy arteries by lowering blood pressure and inflammation. Mayo Clinic
- Better blood sugar control. Fiber helps keep blood sugar levels more stable because it slows digestion and carbohydrate absorption, which can reduce the risk of insulin resistance and type 2 diabetes. nutritional source
- Increases satiety and manages weight. Meals high in fiber tend to be more satisfying and filling, which helps discourage overeating and supports maintaining a healthy weight. This is a benefit that pairs well with high-protein, macro-focused eating goals. U-M School of Public Health
offer suggestions
I personally preferred these over greens, but you can eat them in a variety of ways. Here are some ideas:
- tuck On a wheat tortilla.
- Don’t you want salad? Skip the leafy greens and make lettuce wraps from large romaine leaves or endive.
- Eat it as a snack With your favorite crackers.
- Try making a tuna sandwich With toasted sourdough bread.
- Add one cup of soup.Something like minestrone or cauliflower soup.
How to Prepare a Tuna Salad Meal
- Double the Recipe So I have leftovers for lunch.
- Store your greens and bean salads Place in a separate container until ready to eat.
- Refrigerated storage You can enjoy your tuna salad for up to 4 days.
More Tuna Salad Recipes You’ll Love
For more easy meal prep-friendly lunch ideas, check out: Five Delicious Tuna Salad Recipes To inspire your next meal!
produce: night soil
Serving Size: 1 Salad cup + 1 ½ cups of vegetables
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Combine lemon juice, garlic, mustard, salt, and pepper in a large bowl. Slowly add the olive oil and whisk until thoroughly mixed and emulsified.
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Add beans, tuna, capers, dill, onion, salt, and pepper. Mix to combine.
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Place 1½ cups of vegetables in each shallow bowl or plate and top with half of the tuna bean mixture. Repeat with remaining ingredients.
Final step:
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- To prepare a mealSet the greens and bean salad aside until ready to eat.
- Refrigerated storage For up to 4 days.
clothing material: 1 Salad cup + 1 ½ cups of vegetables, calorie: 437 calorie, carbohydrate: 39 g, protein: 38 g, province: 14 g, Saturated Fat: 2 g, Cholesterol: 40 mg, sodium: 789 mg, fiber: 12 g, sugar: 0.5 g
