High-Protein Tuna & Bean Salad (Gluten-Free, Pantry Staple Recipe)
If you’re looking for a quick, healthy lunch made from pantry staples, this simple tuna and bean salad is about to become your new go-to.
I truly couldn’t love this recipe more. It checks every box: high in protein, packed with fiber, naturally gluten-free, and ready in minutes. Made with canned tuna and beans you probably already have in your pantry, it’s the kind of meal that saves busy weekdays.
This isn’t just another tuna salad. It’s fresh, crunchy, creamy, salty, and perfectly spiced all at once. The combination of textures and flavors makes every bite satisfying and balanced.
The Perfect Quick Lunch for Busy Days
Whether you’re working from home, packing lunch, or need something nourishing between errands, this easy tuna bean salad delivers. Serve it:
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Over toasted sourdough for a hearty open-faced sandwich
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In a bowl on its own for a low-carb option
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Wrapped in lettuce cups for extra crunch
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Over greens for a protein-packed salad
It’s simple, but it never feels boring.
Make It Your Own
One of my favorite things about this recipe is how customizable it is. The tuna and beans create the perfect base, and from there you can add whatever you’re craving — fresh herbs, extra spice, crunchy veggies, or a squeeze of lemon for brightness.
It’s flexible, forgiving, and perfect for using what you already have on hand. Let me know what you think in the comments!
Tuna & White Bean Salad
Prep Time: 10 minutes Cook Time: 8 minutes (for the eggs) Serves: 2-4
- 4 eggs
- 2 cans tuna in olive oil (5 ounce each)
- 2 (15 ounce) jars white beans (I like the Giant beans but Great Northern work well!) drained
- 2 medium celery stalks with leaves, finely chopped
- ½ medium red onion, finely chopped
- 2 Tablespoons capers
- ½ cucumber, finely chopped
- ¼ cup fresh lemon juice
- 2 teaspoons Dijon mustard
- ¼ cup extra virgin olive oil
- Salt and pepper, to taste
- 1/2 cup micro greens or baby arugula
- hard boiled eggs for serving
- crushed red pepper flakes and salt and pepper for serving
Preparation
- Place your eggs in cold water and cover by 1 inch. Bring to a boil. Reduce the heat and simmer for 8-10 minutes. Drain and run under cold water. When cool enough to handle peel the eggs.
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Drain the tuna and add it to a large bowl along with the beans. Add the celery, onion, capers and cucumber.
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In a small jar add lemon juice, dijon mustard, olive oil, salt and pepper. Stir until well-combined.
- Add the micro greens and hard boiled eggs to the salad. Drizzle with the dressing. Sprinkle everything with pepper flakes and additional salt and pepper and enjoy!
Notes
This keeps well in the fridge for 5 days