Tuna White Bean Greek Salad
This Tuna White Bean Greek Salad is a quick, refreshing dish packed with protein, fiber, and heart-healthy fats, making it a perfect diabetes-friendly option. With vibrant Mediterranean flavours from olives, cucumber, and a light lemon-oregano dressing, it's a nutritious, no-cook meal ready in minutes.
- Suitable for diets:
- Gluten Free
- Heart-Healthy
- High-Fiber
- High-Protein
- Low-Carb
- Pescatarian
Why Diabetes Friendly?
- Low in Carbohydrates: This salad uses nutrient-dense, low-carb ingredients like tuna, beans, and vegetables, making it suitable for managing blood sugar levels.
- Rich in Fibre: The cannellini beans provide ample fibre, which helps slow the absorption of carbohydrates and stabilizes blood sugar.
- Healthy Fats: Olive oil, a source of heart-healthy fats, improves insulin sensitivity and supports overall health.
- Lean Protein: Tuna offers a low-fat, high-protein option that can help manage hunger and regulate blood sugar levels.
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Ingredients
- tuna (canned in water, drained and flaked) 5 oz
- white beans (drained and rinsed) ½ cup
- cucumber (sliced and quartered) ¾ cup
- cherry tomatoes (halved) ½ cup
- red onion (thinly sliced) ¼ cup
- Kalamata olives (pitted and halved) 2 tbsp
- olive oil 1 tbsp
- lemon juice 2 tbsp
- red wine vinegar 1 tsp
- dried oregano ½ tsp
- salt 1 pinch
- pepper 1 pinch
- feta cheese (crumbled, optional for extra flavour) 2 tbsp
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Cooking Tips
- Customize with Fresh Herbs: Fresh parsley or dill makes a great garnish, adding a bright flavour to the salad.
- Chill for Enhanced Flavour: Let the salad sit for 10–15 minutes in the fridge before serving to allow the flavours to meld.
- Add Extra Veggies: Bulk up the salad with extra veggies like bell peppers or spinach for additional nutrients and volume.
- Control Saltiness: If using feta cheese and Kalamata olives, go easy on added salt, as these ingredients can increase the sodium content.
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Instructions
- In a large mixing bowl, combine the flaked tuna and drained white beans.5 oz tuna, ½ cup white beans
- Add the chopped cucumber, halved cherry tomatoes, sliced red onion, and Kalamata olives. Toss gently to combine.¾ cup cucumber, ½ cup cherry tomatoes, ¼ cup red onion, 2 tbsp Kalamata olives
- In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, dried oregano, salt, and pepper.1 tbsp olive oil, 2 tbsp lemon juice, 1 tsp red wine vinegar, ½ tsp dried oregano, 1 pinch salt, 1 pinch pepper
- Pour the dressing over the salad and toss until everything is evenly coated.
- Sprinkle the crumbled feta cheese (if using) and chopped fresh parsley or dill over the salad.2 tbsp feta cheese
- Let the salad sit for 5–10 minutes to allow the flavors to meld, or serve immediately.
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FAQ
Can I substitute the cannellini beans?
Yes, you can use any white beans, such as navy beans or great northern beans, as a substitute.Is this salad suitable for meal prep?
Yes, this salad can be prepared ahead of time and stored in the fridge for up to 2 days. However, add the dressing just before serving to keep the vegetables fresh.Can I make this dairy-free?
Yes, simply omit the feta cheese or use a dairy-free alternative.What can I serve with this salad?
Pair it with whole grain pita or quinoa for a more filling meal, or serve it alongside a simple vegetable soup for a light and balanced lunch.Can I use canned tuna in oil instead of water?
Yes, but be sure to drain the excess oil to avoid an overly greasy salad.
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Nutrition
Per serving
Calories: 160.3kcal
Carbohydrates: 9.1g
Fiber: 2.4g
Sugar: 1.9g
Fat: 8.5g
Saturated Fat: 2.4g
Trans Fat:
Protein: 13g
Nutrition Facts
Tuna White Bean Greek Salad
Amount per Serving
Calories
160.3
% Daily Value*
Fat
8.5
g
13
%
Saturated Fat
2.4
g
15
%
Cholesterol
27.1
mg
9
%
Sodium
397.3
mg
17
%
Potassium
226.9
mg
6
%
Carbohydrates
9.1
g
3
%
Fiber
2.4
g
10
%
Sugar
1.9
g
2
%
Protein
13
g
26
%
Vitamin C
11.6
mg
14
%
Vitamin D
0.6
µg
4
%
Calcium
101.7
mg
10
%
Iron
2
mg
11
%
Magnesium
22.8
mg
6
%
Zinc
0.8
mg
5
%
* Percent Daily Values are based on a 2000 calorie diet.
This worked exactly as written, thanks!
Could you use black beans instead and mozzarella instead of feta
Hi Brenda- Yes, you can absolutely use black beans instead of white beans and mozzarella instead of feta in this recipe! Black beans will still provide protein and fibre, while Fresh mozzarella, especially in small cubes or torn pieces, will add a creamy texture and a milder flavour that complements the tuna and veggies nicely. If you want to experiment with other bean & legumes you can try chickpeas or lentils.
I am not a fan of either Feta or Bleu Cheeses. What can I substitute cheese wise and still keep range?
Hi Vicki! Goat cheese or grated parmesan cheese would work great in this recipe.
I was so happy when I copied this recipe into my Recipes file that itwas saved wthout the adds! Many thanks!
Elspeth Richmond
Roberts Creek, BC