Double-Protein Tuna & White Bean Power Salad
High-protein tuna salad with white beans delivers 38g protein per serving. Greek yogurt, whole grain bread, and lean seafood make this easy lunch meal prep-friendly.
Ingredients
- 2 cans (5 oz each) albacore tuna in water, drained and flaked
- 1 can (15 oz) white beans, drained and rinsed
- 3/4 cup plain nonfat Greek yogurt
- 2 tbsp avocado oil mayonnaise
- 1 medium red onion, finely diced
- 1 cup celery, finely chopped
- 1/4 cup fresh flat-leaf parsley, minced
- 2 tbsp fresh lemon juice
- 1 tbsp Dijon mustard
- 1/2 tsp sea salt
- 1/4 tsp black pepper
- 1/4 tsp garlic powder
- 8 slices whole grain bread, toasted
- 2 cups mixed green salad (optional, for serving)
Instructions
- 1
Drain the canned tuna thoroughly, pressing gently with a fork to remove excess water and ensure a drier mixture.
- 2
Rinse the white beans under cool running water for 30 seconds, then pat dry with paper towels to reduce excess moisture.
- 3
Combine Greek yogurt and mayonnaise in a large mixing bowl, whisking together until smooth and fully blended.
- 4
Add the flaked tuna and white beans to the yogurt mixture, folding gently with a spatula until just combined, about 1 minute.
- 5
Stir in the diced red onion, chopped celery, and minced parsley until evenly distributed throughout the salad.
- 6
Whisk together the lemon juice, Dijon mustard, sea salt, black pepper, and garlic powder in a small bowl until the mustard dissolves completely.
- 7
Pour the lemon-mustard dressing over the tuna mixture and fold gently until all ingredients are coated, about 2 minutes.
- 8
Taste and adjust seasoning with additional salt, pepper, or lemon juice as needed for your preference.
- 9
Divide the tuna salad evenly among 4 servings, using about 1 1/4 cups per portion.
- 10
Toast the whole grain bread slices over medium heat in a toaster or toaster oven until golden and crispy, about 2-3 minutes.
- 11
Serve each portion of tuna salad alongside 2 slices of toasted whole grain bread, or spread the salad directly onto the bread to make sandwiches.
- 12
For added freshness, serve the tuna salad over a bed of mixed greens as a grain-free option if preferred.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| Canned albacore tuna in water | Fresh grilled tuna steak (6 oz, flaked) or canned wild salmon | Fresh tuna offers superior omega-3 content and less sodium, while salmon adds 8g additional protein and astaxanthin for anti-inflammatory benefits |
| Plain nonfat Greek yogurt | Cottage cheese (blended smooth) or 0% Icelandic skyr | Cottage cheese provides casein protein for slower digestion and greater satiety, while skyr offers even higher protein density (20g per 100g) with minimal added ingredients |
| White beans | Chickpeas or lentils (cooked or canned) | Chickpeas add 15g protein and 12g fiber per cup, supporting better blood sugar stability and gut health; lentils offer superior iron content for muscle recovery |
| Whole grain bread | Sprouted grain bread or high-protein bread (like Dave's Killer Bread) | Sprouted grain improves nutrient bioavailability and reduces antinutrients, while high-protein bread adds 5-7g extra protein per slice without sacrificing taste |
| Fresh flat-leaf parsley | Fresh dill or tarragon | Dill complements seafood beautifully with a brighter, more aromatic profile; tarragon adds subtle anise notes that elevate the salad's sophistication |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 312 |
| Total Fat | 8g |
| Saturated Fat | 1g |
| Cholesterol | 32mg |
| Sodium | 620mg |
| Carbohydrates | 28g |
| Fiber | 7g |
| Sugar | 2g |
| 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
