RECIPE: Yummy Tuna & Bean Salad (High Protein + High Fiber)

I’ve been craving tuna salad lately, but not the kind loaded with mayo that leaves you feeling heavy. What I wanted was a version that satisfied my protein goals, delivered real fiber, and still tasted crave-worthy. I go through life constantly scanning meals for their nutrition macros — protein, fiber, and sugar are the three markers I focus on — and I know I’m not alone.

But here’s the thing: I don’t want to live on powders, bars, and overly processed foods. I want real food that’s quick to prepare, filling, and tastes good.

That’s where this tuna and bean salad comes in. Tuna naturally brings plenty of protein, but no fiber. So, one day I tossed in a can of beans, chopped some crunchy Grillo’s pickles, used far less mayo than traditional recipes, and realized I’d created something better: a salad with balance. Sometimes I use chickpeas, which give a nutty bite, but lately I’ve been loving cannellini beans for their creaminess. They mash down easily, so the texture is perfect for scooping onto greens, layering in a sandwich, or even serving with chips. It’s simple, satisfying, and keeps well for a few days — exactly the kind of quick, healthy lunch I keep coming back to.

This recipe is part of my Lazy Girl Recipe Series this year. I hope you are enjoying them and that they are bringing you plenty of healthy options that are quick to make! The point is ordering less Uber Eats and finding that cooking doesn’t have to be hard, super messy, or expensive. I hope it can bring you joy and scratch that creative itch that lives within us all!

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Lazy Girl Pantry Staples for Tuna & Bean Salad

For this recipe, I always have on hand:

• Canned tuna
• Canned beans (cannellini or chickpeas)
• Pickles (I like the Grillo’s brand best)
• Dijon mustard
• Mayonnaise (and/or Greek yogurt)
• Lemons
• Salt & pepper

I sometimes buy fresh herbs for brightness, or extra greens to serve it with. Everything else is pantry-ready, making this a true Lazy Girl lunch hero.

Tuna & Bean Salad

Liza Graves

Light, high-protein, and fiber-rich — this tuna and bean salad is quick to make, keeps for days, and works as a sandwich filling, salad topper, or dip.

5 from 1 vote

Print Recipe

Prep Time 7 minutes mins

Servings 2

Calories 315 kcal

Ingredients

  

1x2x3x

• 1 12 oz can albacore tuna
• 1 15.5 oz can cannellini beans or garbanzo beans I find Bush's best for cannellini beans and Goya best for garbanzo beans
• 2/3 cup celery diced
• 1/4 cup white onion diced
• 2 tbsp green onions diced
• 4-5 pickle spears chopped - I prefer Grillo's
• 2 tbsp mayonnaise
• 1 tsp dijon mustard
• 2 tbsp fresh baby dill
• 1 tbsp lemon juice

Instructions

 

• Drain the tuna and add to a bowl
• If adding cannellini beans, mash 1/2 of them (with a fork) into the tuna for added creaminess.
• Add all other ingredients and mix. Taste and adjust for your preferences.
• Serve on greens, in a sandwich, or with chips for scooping.

If using Garbanzo Beans

• I like to add brown rice to this one. I use the microwavable organic brown rice found at local health food stores. Trader Joe's has a good one as well. Add half of this bag (cooked) to the tuna mix!

To serve

• Add atop some greens, to a sandwich, or serve with chips to scoop!

Nutrition

Calories: 315kcalCarbohydrates: 4gProtein: 38gFat: 10gSaturated Fat: 3gPolyunsaturated Fat: 8gMonounsaturated Fat: 4gTrans Fat: 0.03gCholesterol: 72mgSodium: 740mgPotassium: 522mgFiber: 6gSugar: 2gVitamin A: 254IUVitamin C: 7mgCalcium: 48mgIron: 2mg

Tried this recipe?Rate it above to let us know how it was!

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Love tuna? Here’s a seared tuna recipe!