This straightforward, high-protein Tuna White Bean Salad with navy beans is recent, flavorful, and ideal for meal prep. A high-fiber, high-protein lunch that retains you full and energized all afternoon.
Tuna White Bean Salad
Currently, moreover specializing in protein, I’ve been making an attempt to extend my fiber consumption, and this high-protein Tuna White Bean Salad has change into one in all my new favourite lunches. I take advantage of navy beans, one of many highest-fiber beans, so as to add creaminess and make the salad extra filling with out including quite a lot of energy. Tossed with flaky tuna, capers, dill and a tangy lemon-Dijon French dressing, each chew is flavor-packed and nourishing. Every serving packs 38 grams of protein and 12 grams of fiber, so it retains you full for hours. Should you love easy, protein-packed salads, don’t miss these different wholesome lunch staples I carry on repeat: Tuna Chickpea Salad, Lentil Salad, and White Bean Salad.
This 10-Minute Tuna Salad Packs Severe Protein + Fiber
I like a tuna soften or tuna sandwich, however after I want a fast, no-cook lunch that’s excessive in protein and fiber, this Tuna White Bean Salad is it. The one prep is grating a garlic clove and chopping a bit pink onion—the remaining is simply combine and luxuriate in. It comes collectively in minutes and retains so nicely within the fridge, making it one in all my go-to make-ahead meals.
- No cooking required — simply chop, combine, and eat
- Low-cost to make with pantry staples like tuna and navy beans
- Meal-prep pleasant and stays recent for days
- Excessive protein + excessive fiber to maintain you full for hours
- Mediterranean-inspired flavors: Brilliant lemon and recent dill, mixed with garlic and olive oil, add depth and freshness to every chew.
I’ve a whole lot of high-fiber and high-protein recipes on my weblog, and when you’re searching for extra, I wrote an entire cookbook with 100 protein-rich recipes: Skinnytaste Excessive Protein.
Elements You’ll Want
Under is every thing it’s essential to make this wholesome tuna white bean salad recipe. See the recipe card beneath for the precise measurements.
- Lemon French dressing: A mix of lemon juice, grated garlic, Dijon mustard, kosher salt, black pepper, and extra-virgin olive oil creates a brilliant, tangy dressing. No. mayo wanted!
- Navy Beans comprise about 12 grams of fiber per cup. I used low-sodium to restrict the salt, however when you can solely discover common, no worries.
- Tuna: I like to purchase tuna in water as a result of it’s decrease in energy than tuna in oil. Drain it earlier than including to the salad.
- Capers for a briny ingredient
- Dill for freshness
- Pink onion for sharpness and crunch
- Black Pepper for seasoning
- Leafy Greens, like spinach or arugula, present extra fiber with out many further energy.
Learn how to Make Tuna White Bean Salad
This tuna salad solely dirties one mixing bowl. Simply whisk the French dressing, then add the remaining substances. See the recipe card on the backside for printable instructions.
- Make the tuna salad French dressing by whisking all of the dressing substances in a big bowl.
- Make the tuna and bean salad: Add the remaining substances, aside from the greens, to the French dressing bowl, and stir to coat.
- Learn how to serve: Divide the greens evenly between two shallow bowls and high every with half of the tuna bean salad.
Variations
- No lemon? Substitute white or pink wine vinegar.
- Should you can’t discover navy beans, use cannellini or Nice Northern beans.
- Vegetarian: Omit the tuna and double the beans.
- Onion choices: Swap pink onion with shallot.
- Not a fan of capers? Substitute them with kalamata olives.
- Change up the greens: Substitute blended greens or little gem lettuce.
Why Extra Fiber Issues
- Improved coronary heart well being. Soluble fiber — present in legumes, beans, oats and lots of greens — helps decrease LDL (“unhealthy”) ldl cholesterol and should decrease blood strain and irritation, all of which assist more healthy arteries. Mayo Clinic
- Higher blood-sugar management. As a result of fiber slows digestion and the absorption of carbohydrates, it helps hold blood sugar extra secure — which might scale back the chance of insulin resistance and sort 2 diabetes. Vitamin Supply
- Elevated fullness & weight administration. Excessive-fiber meals are likely to really feel extra satisfying and filling, which will help curb overeating and assist wholesome weight upkeep — a profit that pairs nicely with high-protein, macro-focused consuming targets. U-M College of Public Well being
Serving Strategies
I personally cherished this over greens, however you’ll be able to eat this so some ways, right here’s some concepts:
- Wrap it in a wheat tortilla.
- Don’t desire a salad? Omit the leafy greens and make lettuce wraps with massive romaine leaves or endive.
- Eat it as a snack along with your favourite crackers.
- Make a tuna sandwich with toasted sourdough bread.
- Add a cup of soup, like Minestrone or Cauliflower Soup.
Learn how to Meal Prep Tuna Salad
- Double the recipe so you’ve leftovers for lunch.
- Retailer the greens and bean salad in separate containers till you’re able to eat.
- Refrigerate the tuna salad for as much as 4 days.
Extra Tuna Salad Recipes You’ll Love
For extra straightforward lunch concepts which are meal prep-friendly, take a look at these 5 scrumptious tuna salad recipes to encourage your subsequent meal!
Yield: servings
Serving Dimension: 1 cup salad + 1 ½ cups greens
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In a big bowl, whisk collectively lemon juice, garlic, mustard, salt and pepper. Slowly add the olive oil and whisk till totally mixed and emulsified.
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Add the beans, tuna, capers, dill, onion, salt and pepper. Combine to mix.
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Place 1 ½ cups greens in every shallow bowl or plate and high with half of the tuna-bean combination. Repeat with remaining substances.
Final Step:
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- To meal prep, hold greens and bean salad separate till able to eat.
- Refrigerate for as much as 4 days.
Serving: 1 cup salad + 1 ½ cups greens, Energy: 437 kcal, Carbohydrates: 39 g, Protein: 38 g, Fats: 14 g, Saturated Fats: 2 g, Ldl cholesterol: 40 mg, Sodium: 789 mg, Fiber: 12 g, Sugar: 0.5 g
