Mediterranean Tuna & White Bean Salad (No Mayo)

When I want a lunch that’s fast, high-protein, and doesn’t feel heavy, I make a tuna and white bean salad. This version is Mediterranean-style—no mayo, just olive oil, lemon, herbs, and a little Dijon to pull it all together. It’s fresh, crunchy, and surprisingly satisfying.

White beans are the secret weapon here. They make the salad filling and creamy in a natural way, and they turn a simple can of tuna into a meal that actually keeps me full through the afternoon. I love it stuffed into pita, scooped with crackers, or piled into lettuce cups when I want something lighter.

Why this works

• It’s pantry-friendly (tuna + beans = always).
• No mayo, so it feels bright and fresh.
• Great for meal prep—tastes better after it sits.
• Easy to customize based on what I have.

Ingredient tips

Tuna: I use canned tuna in olive oil for best flavor, but water-packed works too—just add a bit more olive oil.
Beans: Cannellini or Great Northern beans are perfect. I always rinse and drain well.
Crunch: Cucumber + red onion adds that crisp bite. Celery works too.
Flavor boosters: Parsley, capers, and olives make it taste “restaurant-y,” but they’re optional.
Acid: Lemon juice is key. If I’m out, red wine vinegar works.

How I make it

1. Drain tuna and beans, then add to a bowl.
2. Add chopped cucumber, tomatoes, red onion, and parsley.
3. Whisk olive oil, lemon, Dijon, oregano, salt, and pepper.
4. Toss everything together and taste.
5. Let it sit 10 minutes if I have time (the best part).
6. Serve in pita, lettuce cups, or on crackers.

Easy add-ins

• Chopped avocado for extra creaminess
• Baby arugula for greens
• Crumbled feta
• A pinch of chili flakes for heat

Meal prep

I store it in an airtight container for up to 3 days. If I’m packing it for lunch, I keep lettuce/pita separate so it stays crisp.

Mediterranean Tuna & White Bean Salad (No Mayo)

Protein-packed tuna salad with white beans, crunchy veggies, lemon, and olive oil—no mayo and perfect for meal prep.

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Prep Time 12 minutes mins

Total Time 12 minutes mins

Servings: 3 servings

Course: Lunch

Cuisine: Mediterranean-inspired

Calories: 360

Ingredients Equipment Method Notes

Ingredients

  

Salad

• 2 cans tuna 5 oz each, drained
• 1 can cannellini beans 15 oz, rinsed and drained
• 1/2 English cucumber diced
• 1 cup cherry tomatoes halved
• 1/4 red onion finely chopped
• 2 tbsp fresh parsley chopped
• 1 tbsp capers optional
• 1/4 cup Kalamata olives optional, chopped

Lemon-Olive Oil Dressing

• 2 tbsp olive oil
• 2 tbsp lemon juice
• 1 tsp Dijon mustard
• 1/2 tsp dried oregano
• 1/4 tsp kosher salt to taste
• 1/8 tsp black pepper to taste

Equipment

• Mixing bowl
• Small whisk or fork
• Knife
• Cutting board

Method

 

1. Add drained tuna and beans to a mixing bowl.
2. Add cucumber, tomatoes, red onion, parsley (plus capers/olives if using).
3. Whisk olive oil, lemon juice, Dijon, oregano, salt, and pepper. Pour over salad.
4. Toss well, taste, and adjust seasoning. Let sit 10 minutes for best flavor.

Notes

Serve: Great in pita, lettuce cups, or with crackers.

Meal prep: Keeps 3 days in the fridge.

Too sharp onion? Soak chopped onion in cold water 5 minutes, then drain.