This healthy white bean and tuna salad is one of the most unassuming and delicious concoctions that will have you coming back for more!

Talk about one of the most unassuming and absolutely delicious concoctions. So good that I literally am addicted. I can’t stop eating the stuff.

First tasted several months ago when my cousin, Julianne, made this for me during my visit home to Montana, I literally fought her for the leftovers during lunch. And then felt really guilty when I found out she was…well, newly pregnant.

White ramekin of white bean tuna salad on a green plate with crackers surrounding the salad.

I know. The shame of taking away food from a starving, pregnant woman. Oh, and fighting her for it, too.

The guilt didn’t keep me from making it since, though.

I’ve made this several times and I love it for the following reasons:

a) It is cheap.
b) It is out-of-this world in light, fantastic flavor.
c) It can be enjoyed as an appetizer, snack, lunch, light dinner, midnight snack, however you please.
d) It can be used as a topper for crackers, bread, lettuce leaves/cups, celery, and I’m sure a million other ways.
e) It is healthy. So I don’t feel so guilty when I combine every option from c and d and eat this for two weeks straight.

It really is that delicious.

What To Serve With This:

The sky is the limit with this salad: serve it with Flat Bread, crackers, toasted Whole Wheat Bread, celery sticks, lettuce, tortillas, chips, sliced cheese, cottage cheese, etc. Add a fresh fruit and a green salad to the other sides you have chosen and you have a meal.

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White Bean and Tuna Salad

4.65 stars (14 ratings)


  • ½ cup chopped red onions
  • Zest and juice of 1 lemon
  • 2 cans (5 or 6-ounces each) tuna (I prefer albacore tuna packed in water)
  • 2 cans (15-ounces each) Great Northern beans, rinsed and drained
  • ½ cup chopped fresh flat leaf parsley
  • A few splashes of Tabasco sauce or other hot sauce
  • ½ teaspoon freshly ground black pepper
  • Salt and olive oil to taste


  • In a small bowl, sprinkle some of the lemon juice over the chopped onions while you prepare the other ingredients. This will take some of the oniony edge off the onions.
  • Drain the tuna and put it into a large bowl. Add the beans to the tuna and gently stir to combine. Add the onions, parsley, black pepper, lemon zest and lemon juice and mix to combine. Add Tabasco or hot sauce to taste. If the salad needs more acid, add a little more lemon juice. If the salad seems a little dry, add a little bit of olive oil. Add salt to taste.
  • Serve chilled or at room temperature. The salad develops great flavor if tightly covered and refrigerated for a couple hours, or up to a day, before serving. Serve with crackers, lightly toasted bread, lettuce cups/leaves, fresh vegetables, etc.
Serving: 1 Serving, Calories: 335kcal, Carbohydrates: 47g, Protein: 35g, Fat: 2g, Saturated Fat: 1g, Cholesterol: 31mg, Sodium: 219mg, Fiber: 16g, Sugar: 1g

Recipe Source: adapted slightly from Simply Recipes