Double-Protein Tuna & White Bean Salad with Greek Yogurt Dressing
High-protein tuna & white bean salad with Greek yogurt dressing — 38g protein, meal-prep friendly, ready in 15 minutes.
Ingredients
- 2 cans (5 oz each) albacore tuna in water, drained
- 1 can (15 oz) white beans (cannellini), drained and rinsed
- 6 cups mixed salad greens (spinach, arugula, romaine)
- 1 medium red bell pepper, diced
- 1 medium cucumber, diced
- 1/2 red onion, thinly sliced
- 1/2 cup cherry tomatoes, halved
- 1/4 cup fresh parsley, roughly chopped
- 2 tablespoons fresh dill, finely minced
- 3/4 cup nonfat Greek yogurt
- 2 tablespoons fresh lemon juice
- 1 tablespoon Dijon mustard
- 1 tablespoon extra-virgin olive oil
- 1 clove garlic, minced
- 1/2 teaspoon sea salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon red pepper flakes (optional)
Instructions
- 1
Drain the canned tuna thoroughly in a fine-mesh strainer, pressing gently to remove excess water and oil.
- 2
Rinse the white beans under cold running water for 30 seconds, then drain well to remove any canning liquid.
- 3
Whisk together the Greek yogurt, lemon juice, Dijon mustard, minced garlic, salt, and black pepper in a small bowl until smooth and creamy, about 1 minute.
- 4
Stir the olive oil into the yogurt dressing, then taste and adjust seasonings — add more lemon juice if you prefer tanginess or more salt for depth.
- 5
Combine the drained tuna and white beans in a large mixing bowl, gently folding them together without breaking up the beans.
- 6
Add the diced bell pepper, cucumber, red onion, cherry tomatoes, parsley, and dill to the tuna mixture, tossing gently to distribute all vegetables evenly.
- 7
Pour the Greek yogurt dressing over the tuna and bean mixture, folding carefully until everything is coated without crushing the beans, about 2 minutes.
- 8
Divide the mixed salad greens among four serving bowls or plates, creating an even base for each portion.
- 9
Spoon the dressed tuna and white bean mixture over the greens, distributing equally among servings.
- 10
Garnish each salad with a pinch of red pepper flakes if desired, and serve immediately or cover and refrigerate for up to 2 hours.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| Nonfat Greek yogurt | 2% Greek yogurt or Icelandic skyr | Adds creaminess and richness while maintaining high protein (20g per 100g vs 10g in regular yogurt); skyr has even more protein density |
| Canned tuna in water | Fresh seared ahi tuna or canned tuna in olive oil (drained) | Fresh tuna offers superior taste and omega-3s; canned in oil provides more satiety while maintaining 20g protein per can |
| White beans | Chickpeas or lentils (cooked or canned) | All three are legume powerhouses with 15g protein per cooked cup; chickpeas add nutty flavor, lentils bring earthiness |
| Mixed salad greens | Chopped kale or spinach base | Kale and spinach add iron, calcium, and magnesium — nutrients that support muscle recovery; they're more nutrient-dense than iceberg |
| Extra-virgin olive oil in dressing | Avocado oil or walnut oil | Avocado oil has higher smoke point and neutral flavor; walnut oil adds omega-3s and complements the tuna beautifully |
| Dijon mustard | Whole grain mustard or spicy brown mustard | Adds more texture and deeper flavor complexity without changing protein profile; whole grain mustard has visible seeds for visual interest |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 245 |
| Total Fat | 5g |
| Saturated Fat | 1g |
| Cholesterol | 28mg |
| Sodium | 520mg |
| Carbohydrates | 22g |
| Fiber | 6g |
| Sugar | 4g |
| Protein | 38g |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
