Tuna and White Bean Salad

Tuna and White Bean Salad

Salads are an amazing way to vary meals and keep prep time to a minimum. We know it can be hard to keep salads interesting, we highly recommend this colorful salad.

It makes a hearty lunch or dinner thanks to 24 grams of protein and 8 grams of fiber. The satisfying crunch cucumber and red onion is balanced with fresh tomatoes, fragrant chopped parsley and bright lemon to top.

Tip: Keep the bean and tomato mixture separate from the spinach until you’re ready to serve.

Tuna and White Bean Salad | BeachbodyBlog.com

Tuna and White Bean Salad
2.6 from 10 votes

Tuna and White Bean Salad

Course Salad
Cuisine American
Prep Time 10 mins
Cook Time 1 hr
Total Time 2 hrs 10 mins
Servings 4 Servings
Author Beachbody


  • 1 clove garlic finely chopped
  • 2 Tbsp olive oil extra-virgin
  • 3 Tbsp fresh lemon juice
  • Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
  • 2 cans (6-oz. each) solid white tuna packed in water, drained
  • 1 (15-oz.) can white (cannellini) beans drained, rinsed
  • 1 medium red onion chopped
  • 1 medium cucumber chopped
  • 2 medium tomatoes chopped
  • ½ cup artichoke hearts, packed in water drained, chopped
  • ½ bunch fresh parsley (about ½ cup) stems removed and discarded, chopped
  • 8 cups raw spinach (or arugula)


  1. Combine garlic, oil, and lemon juice in a small bowl; whisk to blend.

  2. Season with salt and pepper if desired. Set aside.

  3. Combine tuna, beans, onion, cucumber, tomatoes, artichoke hearts, and parsley in a medium bowl; mix well.

  4. Drizzle tuna mixture with dressing; toss gently to blend.

  5. Evenly divide spinach between four serving plates. Top evenly with tuna mixture.

Nutritional Information (per serving):
Calories: 283
Total Fat: 9 g
Saturated Fat: 2 g
Cholesterol: 27 mg
Sodium: 434mg
Carbohydrates: 28 g
Fiber: 8 g
Sugars: 4 g
Protein: 24 g

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P90X/P90X2 Portions
½ Fat
½ Protein
½ Carb Legume
1½ Vegetable

P90X3 Portions
1 Protein
2 Carbs
1½ Fat

Body Beast Portions
2 Vegetables
2 Proteins
1 Legumes
1½ Fats

Portion Fix Containers
1 Green
½ Red
1 Yellow
1½ Tsp

2B Mindset Plate It!
A great lunch option. Replace white beans with more veggies for dinner.

If you have questions about the portions, please click here to post a question in our forums so our experts can help. Please include a link to the recipe.

Photos and recipe by Kirsten Morningstar.