Guide · Oct 22, 2026
Tuna and White Bean Salad
Canned tuna and cannellini beans with cherry tomatoes, cucumber, red onion and parsley in a lemon-olive oil dressing. No cooking, ten minutes, lunch for two.
Last updated
Short answer: Toss 2 drained cans of tuna and a can of cannellini beans with cherry tomatoes, cucumber, red onion and parsley in a dressing of olive oil, lemon juice and Dijon. Ten minutes, no cooking, over 30 grams of protein a bowl.
This is a pantry lunch: two cans, some chopped vegetables, a simple dressing. It needs no stove and packs well, which makes it an easy first Ping on a busy day.
Like every recipe on PingDiet, this one was developed by Michael Gonzales from standard ratios.
Tuna choices
Light tuna packed in water is lower in mercury than albacore, according to FDA advice on eating fish, and it's what this recipe uses for the numbers. Tuna packed in olive oil is richer; drain it well and use a little less oil in the dressing.
Pack it for later
Keep the parsley and dressing separate if you're making it the night before, and toss everything together at lunch.
Nutrition estimate
One bowl comes out to about 391 calories, 32 g protein, 15 g fat, 34 g carbohydrate, 8 g fiber and 5 g sugar, with about 725 mg sodium. We worked that out from USDA FoodData Central values for each ingredient [1]. Salt added to taste isn't counted. Brands vary, especially for canned tuna and canned beans, so check your labels if you track numbers closely.
Sources
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, SR Legacy: Fish, tuna, light, canned in water, drained solids (Includes foods for USDA's Food Distribution Program) (FDC ID 173709); Beans, white, mature seeds, canned (FDC ID 175204); Tomatoes, red, ripe, raw, year round average (FDC ID 170457); Cucumber, with peel, raw (FDC ID 168409); Onions, raw (FDC ID 170000); Parsley, fresh (FDC ID 170416); Oil, olive, salad or cooking (FDC ID 171413); Lemon juice, raw (FDC ID 167747); Mustard, prepared, yellow (FDC ID 172234). Accessed October 21, 2026. https://fdc.nal.usda.gov/
- FoodSafety.gov (U.S. Department of Health and Human Services). Safe Minimum Internal Temperature Chart. https://www.foodsafety.gov/food-safety-charts/safe-minimum-internal-temperatures
- FoodSafety.gov (U.S. Department of Health and Human Services). 4 Steps to Food Safety. https://www.foodsafety.gov/keep-food-safe/4-steps-to-food-safety
- U.S. Food and Drug Administration. Advice about Eating Fish. https://www.fda.gov/food/consumers/advice-about-eating-fish
Photo: a tuna and white bean salad, an AI-generated image made for PingDiet.
Swaps and substitutions
- Chickpeas work in place of cannellini beans.
- Use canned salmon or 2 chopped hard-boiled eggs instead of tuna.
- Serve it over greens or with whole-grain crackers.
Tuna and White Bean Salad
Canned tuna and cannellini beans with cherry tomatoes, cucumber, red onion and parsley in a lemon-olive oil dressing. No cooking, ten minutes, lunch for two.
By Michael Gonzales
- Prep
- 10 min
- Cook
- 0 min
- Total
- 10 min
- Makes
- 2 bowls
Ingredients
- 2 cans tuna in water, 5 oz each, drained
- 1 can cannellini beans, 15 oz, drained and rinsed
- 1 cup cherry tomatoes, halved
- ½ cucumber, diced
- ¼ red onion, thinly sliced
- ¼ cup parsley, chopped
For the dressing
- 2 tbsp olive oil
- 2 tbsp lemon juice
- 1 tsp Dijon mustard
- salt
- black pepper
Method
- Whisk the olive oil, lemon juice, mustard and a pinch of salt and pepper in a large bowl.
- Add the beans, tomatoes, cucumber and onion and toss to coat.
- Flake in the tuna, add the parsley and fold gently so the tuna stays in chunks.
- Taste, add more lemon or salt if needed, and divide between two bowls.
Food safety and storage
- Keep it in the fridge at 40°F or below, and don't leave it out for more than 2 hours.
- Eat within 2 days; dressed tuna salads are best fresh.
Nutrition per serving (estimate)
391 kcal · protein 32 g · carbs 34 g · fiber 8 g · fat 15 g · sugars 5 g · sodium 725 mg
Estimated from USDA FoodData Central; salt and pepper to taste not counted. Values change with brands and portion sizes.
Written by
Michael Gonzales
Health & fitness consultant
Michael has a diverse set of skills and passions, with a full-time career as an airline pilot and a dedicated focus on health and fitness consulting. He understands the importance of balancing a busy lifestyle with maintaining a healthy mind and body, and is committed to helping others achieve the same success. Michael's expertise in health and fitness is not just limited to physical training, but also extends to nutrition, stress management, and overall wellbeing. He takes a holistic approach to health and fitness, helping clients to achieve their goals in a sustainable and fulfilling way. With a strong desire to inspire and motivate others, Michael is always ready to share his time and knowledge with those who seek his guidance. Whether in the air or on the ground, Michael is dedicated to helping others live their best lives.