Quick and easy to make for lunch or even a light dinner, this healthy Tuscan salad puts high protein front and center with chunks of albacore tuna and white beans tossed with arugula and more Mediterranean flavors.

Tuscan White Bean Salad

It’s not every day that a salad wakes me from a dead sleep. But this morning, this one did. Not because I was hungry—because I wasn’t—but because I sleepily woke to the words, sentences, and phrases for this blog post forming in my head. Why I didn’t write it all down at that moment instead of rolling over and going back to sleep is a choice I’m regretting now. But this cannellini bean salad? There’s absolutely nothing to regret about this salad, nothing at all.

What’s in This Tuscan Bean Salad?

This easy, all-in-one-meal, tuna salad is made with simple ingredients and pantry staples to create a lunch that’s totally fresh and filling. I’ve always been a tuna salad sandwich fan (extra pickles and potato chips, please!), but when I’m leaning into my regular work day lunches, salads are most often my thing. And thanks to my well-stocked pantry basics, I always have canned tuna on hand, but don’t need all the mayo to enjoy it. I use chunk white albacore tuna packed in water that flakes in large chunks rather than skinny bits like you might find in regular old tuna sandwiches. Chunk tuna packed in water is one of my pantry staples, but if you prefer, chunk tuna packed in olive oil is a good option too. Fresh arugula creates the fresh, leafy base for this salad and provides plenty of nutrients, but you can always choose spinach, kale, or even red-leaf lettuce instead. Beans are another pantry staple used here with Great Northern white beans, white navy beans or Italian cannellini beans are easily interchangeable here. Or if you prefer, garbanzo beans are protein-packed and fit the Mediterranean flavor profile, too. Red onion adds a touch of color and a little heat to this simple salad. I slice it very thinly in rings for a little visual variety. Sweet cherry tomatoes, lemon juice, and briny olives with a drizzle of bright and fruity olive oil and a sprinkling of feta cheese round out the Tuscan flavors.

How to Make Tuscan White Bean Salad

Simply combine the arugula, white beans, tuna, tomatoes, olives, and red onion in a large bowl. Drizzle with olive oil and squeeze some lemon juice on top. Toss to combine, then top with crumbled feta and season to your liking.

Can I Use Another Leafy Green?

Of course! I love the way the peppery arugula pairs with the salty feta and briney olives, but you’re welcome to use any leafy green you’d like.

Tips for Making White Bean Salad

Canned beans work perfectly fine here, just be sure to drain and rinse them thoroughly before using. I used green olives in this Tuscan bean salad but pitted kalamata or plain old black olives would work equally well. Another great point about this white bean salad is you can certainly mix and match more Mediterranean or Tuscan ingredients into your salad as well like artichoke hearts, sun-dried tomatoes, pickled beans, or capers. That’s the thing about cooking, it’s always there for you to make it your own.

More Mediterranean Recipes You’ll Love

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4.33 from 94 votes