This high protein, high fiber tuna and white bean salad is an easy meal prep lunch that will actually keep you full! Made with pantry staples including canned tuna and cannellini beans, it packs 36 grams of protein and 8 grams of fiber per serving to support steady energy throughout the day.

It’s become a staple in my weekly meal prep routine because it takes just 15 minutes to make three fresh, perfectly portioned servings.

tuna and white bean salad with cucumbers and cherry tomatoes in a stoneware bowl close up, on a striped dish towel surrounded by wooden salad spoons, fresh bread, and a lemon half

Over the past year I’ve become hooked on making meal-prep friendly salads that are high in protein and fiber, like my reader-favorite Greek salad with chickpeas and canned tuna.

When it comes to meal prep, having a healthy and filling lunch ready to go during the week is my first priority. Because I don’t know about you, but the last thing I want to worry about in the middle of the day is what to make for lunch!

Find more high protein, high fiber meal ideas here!

This white bean and tuna salad is my latest high protein salad creation. It’s super fresh and flavorful with juicy cherry tomatoes, crunchy cucumbers, briny capers, and an irresistible lemon Dijon vinaigrette.

As a Registered Dietitian, I loveee that this recipe makes healthy eating simple: it uses pantry staple ingredients (canned white Cannellini beans, solid white albacore canned tuna, olive oil) and is beyond easy to prepare.

I love to pre-portion it into three servings and store it in my favorite glass Weck jars!

Let’s make tuna and white bean salad together

large ceramic bowl with tuna white bean salad ingredients before being mixed together
Dump all your salad ingredients into a big bowl.
lemon dijon vinaigrette in a small glass jar
Make the vinaigrette in a small jar.
tuna and white bean salad with tomatoes and cucumbers mixed up in a big bowl with silver spoons
Pour the dressing over the salad and toss it all together! Done and done.
tuna and white bean salad in a blue and white bowl on a striped linen napkin

Let me know if you love this post by leaving a comment or star rating below, and check out Instagram and Pinterest for more healthy lifestyle inspiration. Thanks for stopping by!

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tuna and white bean salad with cucumbers and cherry tomatoes in a stoneware bowl close up, on a striped dish towel surrounded by wooden salad spoons, fresh bread, and a lemon half

Tuna and White Bean Salad (High Protein, High Fiber)

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  • Author: Alex Aldeborgh, RD
  • Prep Time: 15 minutes
  • Total Time: 15 minutes
  • Yield: 3 servings 1x
  • Category: Lunch, salads
  • Method: No cook
  • Cuisine: Mediterranean
  • Diet: Gluten Free
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Description

This high protein, high fiber tuna and white bean salad is an easy meal prep lunch that will actually keep you full! Made with pantry staples including canned tuna and cannellini beans, it packs 36 grams of protein and 8 grams of fiber per serving to support steady energy throughout the day.

It’s become a staple in my weekly meal prep routine because it takes just 15 minutes to make three fresh, perfectly portioned servings.

Ingredients

Scale

Tuna and White Bean Salad

  • 2 5 oz cans solid white albacore tuna packed in water, drained
  • 1 15 oz can white cannellini beans, drained and rinsed
  • 1 1/2 cups cherry tomatoes, halved
  • 1 1/2 cups cucumber, half-peeled and sliced
  • 1/2 cup red onion, thinly sliced
  • 1/4 cup parmesan cheese, shredded
  • 1 tbsp capers

Lemon Dijon Vinaigrette

  • 2 tbsp extra-virgin olive oil
  • Juice of half a lemon (about 2 tbsp)
  • 1/2 tbsp Dijon mustard
  • 1/2 tbsp honey
  • 1/2 tsp Diamond crystal kosher salt
  • Few grinds of black pepper
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Instructions

  1. Combine all of the salad ingredients in a large mixing bowl. Use a fork to flake the tuna into smaller, bite size pieces.
  2. In a small 12 oz jar (I use a leftover jam jar), combine all of the vinaigrette ingredients. Close the jar and shake vigorously until everything is combined and the dressing is emulsified.
  3. Pour all of the vinaigrette over the salad and toss it all together with salad spoons to coat all the ingredients.
  4. Serve room temperature or cold from the fridge.

Notes

If I have some fresh basil or parsley on hand, I will chop up a bunch and add it to this salad!

Store in an airtight container for up to 4 days in the fridge.

Nutrition Disclaimer

As a Registered Dietitian, I create nutritionally-balanced recipes using whole food ingredients to promote good health and well-being.  Additionally, I am a Certified Intuitive Eating Counselor. My nutrition philosophy encompasses an all-foods-fit approach, and I do not promote tracking calories, macronutrients, or other numbers. Nevertheless, I understand that this information can be educational and helpful for some people.

I cannot guarantee complete accuracy of the nutrition information provided here, as these numbers are estimates. Nutrition is individualized. If you have specific nutrition needs, please consult your physician or a Registered Dietitian. 

Nutrition

  • Serving Size: 1 serving
  • Calories: 432
  • Fat: 14.9 g
  • Saturated Fat: 3.5 g
  • Carbohydrates: 38.7 g
  • Fiber: 8.4 g
  • Protein: 36.4 g