Whether you’re chasing toddlers, hopping on Zoom calls, or just trying to make it through the day without eating another handful of Goldfish crackers for lunch (relatable?), this 10-minute Mediterranean Tuna & White Bean Bowl is about to be your new kitchen BFF.
It’s fresh, protein-packed, no-cook magic—and it doesn’t require you to turn on the oven, stove, or even think too hard. Just toss, stir, and serve. That’s it.
This isn’t your sad desk salad or a rushed slap-something-together moment. It’s a vibrant, nourishing meal that feels elevated without the extra work. Perfect for lunch, dinner, or meal prep, it checks every box: high-protein, gluten-free, family-friendly, and flavor-packed with those bright, briny Mediterranean vibes.
Best part? It actually gets better after sitting in the fridge for a few hours, which means you can make it once and coast through multiple meals. (Can I get a hallelujah for effortless weekday wins?)
So grab your mixing bowl and get ready—because this recipe is proof that eating well doesn’t have to be complicated.
Why You’ll Love This Tuna & White Bean Bowl
✔️ Zero cooking required
Seriously. No stovetop, no oven, no microwave—just open, chop, and toss. It’s the ultimate lazy-girl lunch that still feels fancy.
✔️ High-protein + fiber-rich = full and satisfied
Thanks to tuna, white beans, feta, and pine nuts, this bowl delivers serious staying power without the bloat.
✔️ Meal prep friendly
This salad actually improves with time in the fridge. Make it once, eat well for days. Future you says thank you.
✔️ Kid-adaptable
Serve it deconstructed for picky eaters or turn it into a grilled wrap with melted cheese for a tuna melt moment.
✔️ Mediterranean vibes, everyday ingredients
You don’t need to fly to Greece to feel like you’re on vacation. This bowl brings the sunshine straight to your plate.
✔️ Balanced and beautiful
It’s got color, crunch, tang, and creaminess all in one bite—aka the kind of meal that’s just as fun to eat as it is to post on your stories.
Ingredients at a Glance
This bowl comes together with pantry staples + a few fresh add-ins. Here’s what you’ll need:
Tuna in olive oil
Skip the draining—use the oil from the can for extra flavor. It adds richness and ties the whole salad together. (Water-packed? No prob—just add a little EVOO.)
White beans
Cannelini, great northern, or butter beans—any of these work! They add fiber and protein while soaking up all that lemony goodness.
Red onions
Bold and crunchy. Want a milder flavor? Soak them in cold water for 10 minutes before adding.
Kalamata olives
These briny beauties give that salty, Mediterranean kick. Chop them roughly or leave them whole for a bolder bite.
Sundried tomatoes
Packed in oil = richness. Dry-packed = tangy punch. Use what you’ve got, just rehydrate if needed.
Cucumbers
Fresh, crisp, and hydrating. Persian or English cucumbers work best (fewer seeds, more crunch).
Feta cheese
Creamy, salty, and tangy. Crumbled or diced—your call. Dairy-free? Sub with your favorite vegan feta or skip it.
Parsley & Dill
Fresh herbs make this salad taste alive. Don’t skip them if you can help it.
Lemon juice + zest
Brightens up the dish and cuts through the richness. Use fresh—not bottled!
Pine nuts
Optional, but the light toast + nutty crunch? Chef’s kiss.
How to Make It
Total Time: 10 Minutes
(aka just enough time to play your fave Spotify playlist intro and toss this together before the first chorus drops 🎶)
- Grab your largest mixing bowl
Seriously, go big. This recipe makes 4 servings and we’re mixing everything in one bowl because we do not believe in extra dishes around here. - Add the tuna (with the oil!) + drained beans
Use the oil from the tuna cans for flavor and richness. If you’re using water-packed tuna, drain it and add a splash of olive oil here instead. - Toss in your chopped veggies and herbs
Red onions, olives, sundried tomatoes, cucumbers, parsley, and dill all go in. No need to overthink the chopping—rough and rustic is the Mediterranean way. - Crumble in feta + sprinkle in pine nuts
Feta adds that salty, creamy bite, while the pine nuts bring in a nutty crunch. Toast your pine nuts for 1–2 minutes in a dry pan if you’ve got time—it’s worth it. - Add lemon juice + zest, season, and gently toss
A full lemon’s juice and zest brighten the whole dish. Add salt and pepper to taste, then mix gently so everything gets coated without getting mushy. - Taste and adjust
Want more tang? Add more lemon. Need more salt? Go for it. This is your bowl, bestie—make it sing. - Serve now or chill
Eat it right away for a room-temp bite, or pop it in the fridge for 2–3 hours to let those flavors really settle in. It’s even better the next day.
Flavor Tips & Ingredient Swaps
Want to customize your bowl? Here’s how to switch it up without messing with the vibe:
🐟 Tuna Talk
Use what you’ve got—tuna in olive oil brings the most flavor, but if you only have water-packed, drain it and add 1–2 tablespoons of high-quality olive oil. Feeling fancy? Sub in flaked salmon or grilled chicken.
🫘 Bean Basics
Cannelini beans are our MVP, but great northern or butter beans work just as well. Want to skip beans? Add cooked quinoa for a protein punch that still holds up cold.
🧅 Red Onion Realness
Too sharp for your taste? Soak the chopped onion in ice water for 10 minutes. Or swap for shallots if you want something milder and slightly sweet.
🧀 Feta Flex
Feta brings the creamy-tangy goodness, but if you’re dairy-free, go for vegan feta or a sprinkle of nutritional yeast + extra olive oil for that same depth.
🍅 Sun-Dried Swap
Oil-packed = silky richness. Dry-packed = bold tang. Rehydrate dry-packed in warm water for 10 minutes before chopping.
🌿 Herb It Up
Fresh dill and parsley are key here, but if you’re out, sub with basil, mint, or even a tiny bit of oregano. (Skip dried herbs here—they don’t bring the same energy.)
🍋 Lemon Love
Don’t skip the zest! It’s the secret flavor booster. And if you’re feeling bold, add a tiny splash of red wine vinegar for a little extra zing.
🌰 Nut Swap
No pine nuts? Use slivered almonds, chopped walnuts, or sunflower seeds for a different crunch that still hits.
How to Serve It
This tuna salad isn’t just a meal—it’s a whole moment. Whether you’re feeding yourself between Zoom calls or plating lunch for a toddler who only eats beige foods, this bowl flexes.
🥗 Straight from the Bowl
Honestly? It’s perfect as-is. Spoon it into a bowl, top with extra herbs or a few flaky salt sprinkles if you’re feeling ✨fancy✨, and call it done. No sides necessary.
🥬 Over Greens
Serve it over arugula, spinach, or mixed greens for a nutrient-dense salad that feels light but filling. Drizzle a little extra olive oil or squeeze more lemon if you like it juicy.
🥖 On Toast or Crostini
Channel your inner Euro girl and serve it on thick slices of toasted sourdough or crusty bread. Top with a little more feta and fresh herbs = chef’s kiss.
🌯 Wrap It Up
Toss the salad in a warm tortilla or collard green wrap for a super fast handheld lunch. Bonus: wrap it in parchment and slice in half for that “I meal-prepped like a boss” aesthetic.
🧒 Make It Kid-Friendly
Skip the onions and olives, then load the rest into a grilled cheese-style sandwich with melty mozzarella or cheddar. Or serve the components deconstructed bento-style with crackers and veggies.
❄️ Meal Prep Like a Pro
This salad tastes even better after it chills for a few hours. Store in an airtight container in the fridge for up to 3 days. Stir before serving and add a fresh squeeze of lemon to revive the flavor.
Make It Part of Your Weekly Routine
If you’re anything like me (read: trying to do all the things without losing your mind), you need meals that don’t just taste good—they make your life easier. Enter: the Mediterranean Tuna & White Bean Bowl. This isn’t a one-hit recipe wonder. It’s your new Sunday prep staple. Your lunch-on-autopilot. Your “I didn’t even try but still crushed it” go-to.
Here’s how to work it into your weekly rhythm like a meal prep queen:
- Make it once, eat all week – Double the recipe and portion it into containers. By Thursday, you’ll still be eating like someone who has their life together.
- Pair it with pantry staples – Keep canned tuna, white beans, and sundried tomatoes stocked so you’re never more than 10 minutes away from a solid meal.
- Use it as a template – Swap the beans. Add different herbs. Throw in leftover grilled chicken or roasted veggies. It’s endlessly remixable.
- Start a Mediterranean Monday – Commit to one no-cook, feel-good meal every week. Fewer dishes, less stress, more flavor.
Because when you find a meal that’s nourishing, delicious, and ridiculously easy, you don’t just make it once—you make it a routine. And that’s where the real confidence kicks in.
Final Thoughts
You don’t need a personal chef, a 40-step meal plan, or a fridge full of pre-cut veggies to eat well. You just need one recipe that makes life feel lighter, easier, and more delicious.
This Mediterranean Tuna & White Bean Bowl is that recipe.
It’s proof that feeding yourself can feel joyful, not stressful. That nourishing your body can be simple, satisfying, and seriously good. And that yes—you can be the kind of woman who meal preps something you actually want to eat three days in a row.
So next time you’re standing in front of the fridge wondering what to make… remember this bowl.
And if you’re tired of winging it every single week, it might be time to try something that actually works.
✨ The Plan Twice Method is my simple, repeatable system for meal planning without the chaos.
It’s built for real life—busy schedules, picky eaters, and zero extra time required.
🦋 Grab the Plan Twice Method here and start feeling like the woman who always knows what’s for dinner.
Plan Less, Eat Better
The Plan Twice Method gives you a simple, flexible plan that works for real life—plus a smart little tool (hi, Penny 💅🤖) that builds your week for you.
Less stress. More done-for-you dinners. You in?
Equipment & Tools
Mediterranean Tuna & White Bean Bowl
Print Recipe
Ingredients
- 10 oz canned tuna in olive oil (do not drain)
- 1 can cannellini, great northern beans or butter beans drained and rinsed well
- 1/2 cup diced red onion
- 1 cup chopped kalamata olive
- 1/2 cup sundried tomatoes, julienned
- 1 cup cucumbers, sliced
- 2/3 cup feta cheese
- 1/4 cup pine nuts
- 1/3 cup chopped fresh parsley
- 1/3 cup chopped fresh dill
- juice & zest of 1 lemon
- salt & pepper to taste
Instructions
- 1. In a large bowl, combine tuna (with its oil from the can), drained & rinsed beans, onions, olives, sundried tomatoes, cucumbers, feta, pine nuts, parsley, and dill.
- 2. Add the lemon juice, zest, salt, and pepper. Gently toss until everything is well mixed.
- 3. Serve at room temperature or chill in the fridge for 2-3 hours before serving if preferred.
- 4. Enjoy as is, or serve over toasted bread, greens, or in a wrap.
Notes
- Tuna: Tuna packed in olive oil is best for this recipe but if you’re using tuna packed in water, drain it first and add 1-2 tablespoons of extra virgin olive oil to the recipe.
- Beans: Cannelini, great northern or butter beans both work well—just be sure to rinse and drain thoroughly. These add additional protein and fiber!
- Red Onions: Adds sharpness and a bit of crunch. If you prefer a milder onion flavor, soak the chopped onions in cold water for 10 minutes before adding.
- Kalamata Olives: A briny, salty kick that complements the other Mediterranean flavors.
- Sundried Tomatoes: Use oil-packed for extra richness or dry-packed for a more concentrated flavor. If using dry-packed, rehydrate in warm water before chopping.
- Cucumbers: Adds crunch and freshness. English cucumbers or Persian cucumbers work best since they have fewer seeds.
- Feta Cheese: Adds a creamy, tangy element. Omit for a dairy-free option or substitute with dairy-free feta.
- Fresh Herbs (Parsley & Dill): Enhances the freshness of the dish. Use more or less according to preference. Dried herbs just aren’t the same for this recipe.
- Lemon Juice & Zest: Brightens the flavors and balances the richness of the tuna and feta.
- Pine Nuts: Add a nutty crunch. Lightly toast them in a dry pan for extra depth of flavor.
- Refrigeration: Store in an airtight container for up to 3 days.
- Serving Tip: The flavors meld beautifully after a few hours in the fridge, making this a great meal prep option.
- Turn it into a tuna melt or wrap: Mix everything together but serve it in a grilled cheese-style sandwich with mild cheese or wrap it in a tortilla.
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