Tuscan Tuna Salad

Tuscan tuna salad is a fresh, hearty twist on classic tuna salad, inspired by the bright, simple flavors of Italy. Packed with flaky tuna, creamy cannellini beans, crisp veggies, and a zesty olive oil dressing, this protein-packed salad is perfect for lunch, meal prep, or a light dinner—no mayo needed!

Why You’ll Love This Recipe

• Light, healthy, and full of Mediterranean flavor
• Naturally dairy-free and gluten-free
• Easy to make with pantry staples
• Perfect for make-ahead lunches and picnics
• Delicious on its own, with crusty bread, or over greens

ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Canned tuna, drained (use tuna packed in olive oil for best flavor)
• Cannellini beans (or Great Northern beans), drained and rinsed
• Cherry tomatoes, halved
• Red onion, thinly sliced
• Cucumber, diced
• Fresh parsley, chopped
• Capers or Kalamata olives (optional)
• Olive oil
• Fresh lemon juice
• Dijon mustard
• Salt and black pepper

directions

1. In a large bowl, combine drained tuna, beans, tomatoes, cucumber, onion, parsley, and capers or olives if using.
2. In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper until emulsified.
3. Pour the dressing over the salad and toss gently to combine.
4. Taste and adjust seasoning as needed.
5. Serve immediately or chill for 30 minutes to let the flavors meld.

Servings and timing

• Makes about 4 servings
• Prep time: 15 minutes
• Total time: 15 minutes

Variations

• Add diced roasted red peppers or artichoke hearts for extra Mediterranean flair.
• Stir in baby spinach or arugula for more greens.
• Swap cannellini beans for chickpeas or cooked farro.
• Top with shaved Parmesan or crumbled feta if desired.
• Use fresh herbs like basil or oregano for extra flavor.

storage/reheating

• Store in an airtight container in the refrigerator for up to 3 days.
• Serve chilled or at room temperature—no reheating needed.
• Give it a gentle stir before serving to redistribute the dressing.

FAQs

What tuna is best for Tuscan tuna salad?

Use good-quality tuna packed in olive oil for the best flavor and texture.

Can I make this salad ahead of time?

Yes! It’s perfect for meal prep and actually tastes better after the flavors meld.

Do I need to add mayo?

Nope! The olive oil dressing keeps it light, fresh, and delicious.

Is Tuscan tuna salad healthy?

Yes—it’s high in protein, fiber, and healthy fats.

Can I use dried beans instead of canned?

Absolutely—just cook them ahead of time and let them cool.

How do I keep the onions from being too strong?

Soak sliced onions in cold water for 10 minutes, then drain and pat dry.

What should I serve with Tuscan tuna salad?

Crusty bread, pita, crackers, or serve it over a bed of greens.

Can I make this recipe dairy-free?

It already is—just skip any cheese toppings if you add them.

Can I freeze Tuscan tuna salad?

Freezing isn’t recommended—fresh veggies and beans won’t thaw well.

How long does Tuscan tuna salad last?

Up to 3 days when stored properly in the fridge.

Conclusion

Tuscan tuna salad is a simple, flavor-packed dish that makes healthy eating feel delicious and satisfying. With tender tuna, hearty beans, fresh veggies, and a bright dressing, it’s an easy meal you’ll crave again and again. Enjoy it for lunch, picnics, or a light Mediterranean-inspired dinner!

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