tuna cannellini bean salad recipe

A quick & healthy salad packed with plenty of protein and good fats to keep you full until dinner! The perfect healthy lunch for the warmer months.
Prep Time: 7 mins
Cook Time: 0 mins
Total Time: 7 mins
Serves: 1
Course: Lunch, Salad
Cuisine: Italian
Diet: Gluten Free, Vegetarian
Dietary Requirements: Dairy-Free, Egg-Free, Nut-Free, Pescatarian, Pregnancy-Safe
Author: 28’s Home Nutrition Program (healthy weight maintenance-female)


  • 1 tablespoon lemon juice
  • 1 teaspoon olive oil extra virgin
  • 1/2 clove garlic crushed
  • salt and pepper to taste
  • 95 g tinned tuna drained
  • 1/4 red onion finely diced
  • 3/4 cup cannellini beans canned drained & rinsed
  • 1/2 lebanese cucumber roughly chopped
  • 1 tomato cut in wedges
  • 1/4 avocado cubed
  • 1/4 cup fresh parsley roughly chopped


  • Whisk together lemon juice, oil, garlic and salt and pepper in a small bowl. (optionally you might like to add a small amount of dijon mustard if you'd like a little kick)
  • Gently combine tuna, onion, beans, cucumber, tomatoes, avocado and parsley in a bowl
  • Pour the dressing over the tuna salad to serve, and enjoy!
Nutrition Facts
Tuna & Cannellini Bean Salad
Amount Per Serving
Calories 467 Calories from Fat 180
% Daily Value*
Fat 20g31%
Saturated Fat 3g19%
Cholesterol 17mg6%
Sodium 648mg28%
Potassium 1076mg31%
Carbohydrates 40g13%
Fiber 13g54%
Sugar 8g9%
Protein 39g78%
Vitamin A 2592IU52%
Vitamin B3 13mg65%
Vitamin C 54mg65%
Vitamin K 335µg319%
Calcium 150mg15%
Iron 6mg33%
* Percent Daily Values are based on a 2000 calorie diet.

NB: All main course recipes use quantities from the ‘Female Healthy Weight Maintenance’ Stream of the 28 By Sam Wood program. So if you’re a male, feel free to bulk it up.

If you’re looking for sustainable weight loss, why not check out our 28 By Sam Wood Weight Loss Program?

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Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change to their lives. Sam Wood has over 20 years experience as a personal trainer and is recognised as one of Australia’s leading experts and media commentators in the health & fitness industry. Sam is the founder and personal trainer of 28, Australia’s #1 home fitness and nutrition program, and he's also the proud owner of Australia’s largest personal training studio, The Woodshed, based in Brighton, Melbourne.