This Mediterranean tuna white bean salad skips the mayo and comes together in 10 minutes with pantry staples like cannellini beans, capers, lemon zest, and olive oil. Filling enough for lunch, light enough for dinner, and it gets even better after a day in the fridge!

A bowl of mixed tuna salad with white beans, chopped red peppers, red onion, greens, herbs, and a black serving spoon. Slices of bread are nearby.

5 star review

“I meal prepped this for work lunches this week… I am currently munching on this at my desk and had to stop what I was doing and leave a 5-star review. This is SO GOOD! It’s incredibly nourishing, fulfilling, and satiating. Thank you for sharing!”

– Brittany
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Mediterranean Tuna White Bean Salad, No Mayo

Say hello the the most perfect make ahead, protein-packed salad! I created this recipe because I wanted a tuna salad that felt fresh and satisfying, but that didn’t rely on mayo or require any cooking. I was aiming for something I could make with pantry staples, that still delivered on flavor and texture while giving a little bit of Tuscan and Italian vibes. And you know what? I think I understood the assignment. 😄

Canned tuna and cannellini beans make up the heart of this no-cook salad, along with lemon juice and zest, capers, and olive oil to keep things bright and briny. Roasted red peppers and red onion add a little texture, and a handful of arugula gives it that “just enough green” finish.

It’s the kind of lunch or light dinner I can prep ahead or pull together in minutes, and it always leaves me feeling nourished and not weighed down. The lemon zest makes a big difference here, so I always include it, even if I’m rushing. It’s in the same spirit as this Mediterranean bean and chicken salad I reach for when I’m short on time, but with even fewer ingredients. And for a no-lettuce salad to make on repeat, my chicken salad with Greek yogurt is another fridge-friendly option that comes together just as quickly.

Overhead view of salad ingredients: canned tuna, white beans, arugula, chopped red onion, red bell pepper, capers, basil, lemon, oil, salt, and pepper on a white surface.
Italian, cannellini are my preferred white bean for this recipe, as is albacore tuna for the best texture.

Welcome to My Kitchen, Let’s Make White Bean Tuna Salad!

Jump to Recipe Instructions
A bowl contains chunks of tuna, chopped red onion, capers, diced red peppers, arugula, white beans, and chopped basil.
Combine tuna, veggies, herbs & beans.
A bowl with tuna, cannellini beans, chopped red onion, spinach, roasted red peppers, lemon zest, and a spoon.
Toss gently to combine.
A bowl of tuna salad with white beans, chopped greens, red peppers, and onions, surrounded by lemon, basil, olive oil, and a jar of salt and pepper.
Toss with the dressing.
A large bowl of mixed salad with white beans, tuna, red peppers, basil, and greens, surrounded by a bottle of olive oil, capers, pepper, and slices of bread.
Serve on its own, with toast, or over greens.

Testing Notes to Make the Best Mediterranean Tuna Salad

  • I recommend zesting the lemon before juicing it. It adds brightness that makes it taste less like pantry cooking and more like a real lunch.
  • If you’re making it ahead (which I do often), you can leave out the arugula and basil until right before serving so it stays crisp.
  • I’ve also tried this one with chickpeas, and while the texture’s a little firmer, it still works beautifully with the lemon and capers.
A slice of toasted bread topped with white beans, arugula, diced red peppers, capers, and herbs, served on a white plate.
A bowl of mixed tuna salad with white beans, chopped red peppers, red onion, greens, herbs, and a black serving spoon. Slices of bread are nearby.
5 stars (2 ratings)

Tuna White Bean Salad (Mediterranean-Style)

Developed and tested by A woman with long blonde hair, smiling, holds and pours a bottle of oil in a modern kitchen setting.Robyn Conley Downs
Servings: 4 servings
Prep: 10 minutes
Total: 10 minutes
A no-mayo Mediterranean tuna white bean salad with cannellini beans, capers, and lemon. Ready in 10 minutes with simple pantry ingredients.
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Ingredients

  • 2 (5-ounce) cans of albacore tuna, drained
  • 1 (15-ounce) can of cannellini or great northern beans, drained and rinsed
  • ½ cup roasted red pepper, finely diced
  • ¼ cup red onion, finely diced
  • 2 tablespoons capers, drained
  • 2 cups baby arugula, roughly chopped
  • ¼ cup fresh basil (or flat leaf parsley), chopped
  • Zest and juice of 1 lemon (about 2 tablespoons lemon juice)
  • 3 tablespoons extra virgin olive oil
  • ¼ teaspoon kosher salt
  • ¼ teaspoon black pepper

Equipment

  • Large Bowl

Instructions 

  • Combine the Ingredients: In a large bowl, flake the tuna with a fork. Add the beans, roasted red pepper, red onion, capers, arugula, and basil or parsley. Gently toss to combine.
  • Dress the Salad: Add the lemon zest and lemon juice, olive oil, salt and pepper, tossing gently to coat. Taste and adjust seasoning if needed.
  • Enjoy Chilled or Room Temp: Serve on its own, spooned over toast, or atop additional greens.

Notes

  • I highly recommend serving this one a thick piece of toasted sourdough. A drizzle of olive oil + flaky salt = a small upgrade with big payoff.
Course: Appetizer, dinner, Lunch
Cuisine: Italian, Mediterranean

Nutrition Information:

Serving: 1 (of 4), Calories: 318kcal, Carbohydrates: 25g, Protein: 25g, Fat: 13g, Saturated Fat: 2g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 8g, Cholesterol: 30mg, Sodium: 672mg, Potassium: 743mg, Fiber: 6g, Sugar: 1g, Vitamin A: 428IU, Vitamin C: 14mg, Calcium: 118mg, Iron: 4mg
Nutrition disclaimer
Did you make this recipe?If you do, be sure to share it on Instagram and tag me at @realfoodwholelife so I can see!

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