No-cook lunch salad with lemon, herbs, and olive oil
Healthy Tuna and White Bean Salad
Prep Time
15 min
Cook Time
0 min
Total Time
15 min
Servings
4
4 servings
Difficulty
Easy
Cost
Budget
$
Healthy Tuna and White Bean Salad
No-cook lunch salad with lemon, herbs, and olive oil
A fast protein-rich salad of tuna, white beans, herbs, and crisp vegetables that works especially well for lunch prep.
15m
Prep Time
0m
Cook Time
15m
Total Time
4
Servings
Easy
Difficulty
Budget $
Cost
Sarah Chen
(Updated )
This is one of the most efficient healthy lunches you can make because it asks almost nothing of you beyond opening a can and chopping a few things. The bean-and-tuna combination makes it much more substantial than a green salad.
Ingredients
- 2 cans tuna in olive oil or water, drained
- 1 can white beans, drained
- 1 cucumber, chopped
- 1/2 red onion, thinly sliced
- 2 tbsp olive oil
- 1 lemon
- 2 tbsp chopped parsley
PrepDaily Use
Test Kitchen Pick
Chef Knife
Helpful Tool
Why a sharp knife helps here
When the recipe is mostly prep, the tool that matters most is the one doing the cutting. A sharp chef’s knife makes the whole process faster and cleaner.
This recipe is won or lost in prep speed and cleaner cuts.
- Speeds up chopping and slicing
- Makes prep more consistent and less frustrating
A good chef’s knife is still the single most useful kitchen upgrade for prep-heavy cooking.
Shop chef knife options for this recipeInstructions
- 1
Combine the tuna, beans, cucumber, and onion in a bowl.
- 2
Whisk together the olive oil, lemon juice, salt, and pepper.
- 3
Toss the dressing with the salad.
- 4
Fold in the parsley.
- 5
Serve immediately or chill for later.
Serving Suggestions
Ways to Serve This Dish
Serve with crusty artisan bread for dipping
Finish with a drizzle of high-quality extra virgin olive oil
Pair with a simple arugula salad dressed in lemon vinaigrette
Serve as a light main course or alongside grilled protein
Substitutions
White beansChickpeas
Chickpeas are firmer and hold their shape especially well
ParsleyDill
Dill makes the salad feel a little fresher and more coastal
DepthPantry
Test Kitchen Pick
Olive Oil
Helpful Pantry Staple
Why the olive oil matters
On recipes like this, olive oil is not just a background fat. A better bottle gives you cleaner flavor and a better finish.
This is one of the few pantry upgrades that keeps paying off every time you cook in this lane.
- Useful in dressings, sauces, and finishing
- Improves flavor without changing the recipe structure
A good bottle of olive oil is one of the safest pantry upgrades for Mediterranean and Italian cooking.
Shop olive oil for this recipeTips & Storage
Pro Tips
Oil-packed tuna gives the salad the best flavor and texture.
A handful of arugula is nice if you want it to read more like a greens-based salad.
Storage
Refrigerate for up to 3 days.
Reheating
No reheating needed.
Nutrition Facts
Per serving (1 serving) · 4 servings
Calories290
LowModerateHigh
A moderate-calorie serving · based on a 2,000 cal daily diet
Protein24g
Carbohydrates15g
Fat14g
Fiber5g
Sugar2g
Sodium420mg
Nutritional values are approximate and may vary based on specific ingredients and preparation methods.
Frequently Asked Questions
- Can I make it ahead?
- Yes. It holds up well for a couple of days.
- Can I use chickpeas?
- Yes. Chickpeas make it firmer and slightly less creamy than white beans.
Explore More
About Sarah Chen
Sarah Chen is a professional recipe developer and food editor with over a decade of experience in test kitchens and food media. She trained at the Culinary Institute of America before spending six years developing and testing recipes for national food publications, where she honed her ability to translate restaurant techniques into approachable home cooking. At RecipePool, Sarah leads recipe development, ensuring every dish is tested at least three times for clarity, accuracy, and genuine deliciousness. When she is not in the kitchen, she is browsing farmers markets and collecting vintage cookbooks.
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