This healthy tuna salad recipe is packed with all your favorite Mediterranean flavors–cannellini beans, sun-dried tomatoes, black olives, crunchy cucumber, red onion, and a good handful of feta. A no mayo tuna salad that is simply tossed with a red wine vinaigrette, perfect for a quick lunch, meal prep, or those days when you just can’t turn on the stove.
We’re always on the hunt for tasty ways to pack more protein into our meals — and this recipe delivers!
Read more about this recipe…..
Why you will love this healthy tuna salad recipe.
Well, just like the name says, it is healthy.
This tuna salad is made without mayonnaise. An Italian Red Wine Vinaigrette made with extra virgin olive oil, adds extra nutrition and goes so well with all of the ingredients in this recipe.
You can also use another dressing such as Honey Lemon Vinaigrette.
This recipe is packed with nutrition.
The ingredients have huge nutritional value that are packed with protein and vitamins. One serving and a powerhouse of nutrients.
- Cannellini beans are a good source of plant-based protein and fiber, rich in iron, magnesium, and potassium, and helps regulate blood sugar levels.
- Canned tuna in water is full of protein, vitamin D, and omega-3 fatty acids. It also contains selenium, iron, and potassium. It is always good to consider mercury levels in tuna. Check with your doctor.
- Sun-dried tomatoes are a good source of antioxidants like lycopene and vitamins C and A.
- Parsley is nutrient-rich, low in calories and a good source of vitamins A, C, and K.
- Cucumbers are a good source of potassium, vitamin C, and so hydrating due to their high water content.
- Black olives are rich in vitamin E and also contain iron and are a good source of monounsaturated fats.
- Feta cheese offers protein, calcium, and other vitamins and minerals.
- The vinaigrette salad dressing is made with extra virgin olive oil which is full of healthy fats, rich in antioxidants, and anti-inflammatory properties.
Great for meal prep.
This recipe is great for meal prep and ready to eat for lunch or a light meal on top of a salad, as a pita filling, or alone.
Healthy Tuna Salad Recipe Recipe Tips.
What type of tuna should I use?
There are a few species of tuna you’ll find canned; the most common are albacore and skipjack. Each has a slightly different flavor and texture.
Albacore tuna, also known as white tuna, can also have relatively high mercury levels compared to tuna like skipjack, usually called chunk light.
Albacore has an overall light and mild flavor and popular for its versatility. If you don’t want a fishy taste, this is the tuna type for you after considering mercury levels.
Skipjack tuna has a soft texture which means you’ll often find it in canned chunks, called chunk light. Skipjack has a strong, fishy, and salty flavor.
As a general guideline, it’s best to enjoy tuna, such as Albacore, in moderation, especially for children and women who are pregnant or nursing. Always check with your doctor.
Ultimately, your choice will be based on flavor, dietary preference, and concerns about mercury levels and sustainability.
Oil packed vs. water packed tuna.
Because the oil used to pack tuna isn’t always the best quality, I use water packed so I can control the flavor and amount of oil.
For this recipe, I recommend using water packed tuna so that the flavors of the vinaigrette and ingredients shine through.
For more detailed information on types of canned tuna, I suggest reading further on this website.
Mediterranean Tuna and Cannellini Bean Salad
This healthy tuna salad recipe is bursting with Mediterranean flavors and tossed in a tangy red wine vinaigrette. No mayonnaise needed!
4
servings20
minutes20
minutesKeep the screen of your device on
Ingredients
1-15.5 ounce can cannellini beans, drained
1-6 ounce can tuna (packed in water), drained
3/4 cup cucumber, diced, seeds removed (see notes)
1/2 cup finely diced red onion
1/4 cup finely chopped sun dried tomatoes (see notes)
3/4 cup whole black olives, chopped in half
1/4 cup finely chopped Italian flat leaf parsley
1/2 cup crumbled feta cheese
salt and pepper to taste
1/4-1/3 cup Italian Red Wine Vinaigrette or Honey Lemon Vinaigrette
Directions
- Break up the drained chunks of tuna and add to a serving bowl with the beans, cucumber, red onion, sun dried tomatoes and parsley. Toss gently to combine. Add in black olives, feta, and 1/4 cup of vinaigrette, stirring lightly to combine.
- Season with salt and pepper. Serve with additional vinaigrette, if needed.
Notes
- Tuna packed in water is recommended so that the flavors of the vinaigrette shine through.
- Jarred sun dried tomatoes in oil have a ton of flavor. You may use dry packed, but they will be chewier.
- To remove seeds from cucumber, cut the cucumber in half and scrape out the seeds with a spoon.
- Dicing the ingredients means the food is cut into smaller, more uniform pieces to release the flavors and aromas.
- If using the honey lemon vinaigrette, I recommend doubling the recipe. I love this recipe with a squeeze of lemon juice and olive oil–that’s it!
- For best quality and safety, store covered in the refrigerator for up to three days.
- If you are concerned about mercury levels in canned tuna, please check with your doctor.
Speaking of salads……check out these recipes.
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