This three bean salad with tuna is a fresh, protein-packed dish where the beans marinate in a zesty dressing, making it quick to make, perfect for meal prep, and full of Mediterranean flavor.
For more easy bean salads, check out our Mediterranean dense bean salad, black bean salad, Mediterranean chopped salad, and Greek pasta salad.
Wholesome, Protein-Rich Goodness in Every Bite
Louise and I love sharing recipes that are both easy to make and nourishing, and this three bean salad with tuna is exactly that.
It’s packed with protein from tuna and beans, tossed in a tangy Mediterranean dressing, and made to be wholesome without the fuss.
What makes this three bean salad extra special is letting the beans marinate in the dressing so every bite is full of flavor. This recipe is perfect if you’re looking for a quick protein packed lunch or a refreshing side dish that works for picnics, potlucks, or even a light dinner 🌞.
We kept it simple with pantry staples so you can throw it together in minutes, but it still feels like a vibrant mediterranean diet salad you’d enjoy on a trip to Italy 🥗🐟. The result? A budget-friendly, fresh, and satisfying salad you’ll come back to again and again.
Nico Pallotta
Ingredients
For quantities, see recipe card at the bottom of the page.
- Kidney beans: Their hearty bite balances the salad. Swap with black beans or pinto beans for a twist.
- Butter beans: Creamy and mild. Cannellini beans or even edamame work if you want a different texture.
- Chickpeas: Nutty and firm. You could use green lentils or white beans for variety in your high protein bean salad.
- Tuna in olive oil: Rich and flavorful. Sub canned salmon, sardines, or grilled chicken for a healthy tuna salad recipe without mayo.
- Celery: Adds crunch and freshness. Cucumber or fennel bulb give a similar crisp bite.
- Red onion: Sharp and colorful. Try shallots or green onions if you prefer a milder flavor.
- Flat-leaf parsley: Fresh and peppery. Basil, dill, or cilantro also brighten the salad.
For the Dressing
- Extra virgin olive oil: The backbone of any mediterranean tuna salad. Use avocado oil or walnut oil if you like a nutty flavor.
- Lemon juice and zest: Tangy and fresh. Substitute red wine vinegar, apple cider vinegar or lime juice for a different citrusy edge.
- Dijon mustard: Gives depth and creaminess. Swap with whole-grain mustard or even a touch of tahini.
- Honey: Balances acidity. Maple syrup or agave nectar are good alternatives.
- Garlic: Grated for sharpness. Replace with roasted garlic for sweetness or skip if you want a gentler flavor.
- Oregano: Classic Mediterranean herb. Thyme or marjoram are excellent substitutes.
How to Make Three Bean Salad with Tuna
Make the Dressing
In a large bowl, whisk together olive oil, lemon zest and juice, Dijon mustard, honey, grated garlic, oregano, salt, and pepper until smooth. This bright, tangy base is the heart of the salad.
Marinate the Beans
Drain and rinse kidney beans, butter beans, and chickpeas. Warm briefly in the microwave so they soak up flavor, then toss them into the dressing. Let sit for about 10 minutes so the beans absorb the seasoning—perfect for a flavorful cold bean salad with tuna.
Add Freshness & Tuna
Stir in chopped celery, sliced red onion, and parsley, then gently fold in tuna packed in olive oil. Taste, adjust seasoning, and serve right away or chill before eating. It’s ideal for meal prep and makes a quick protein packed lunch.
Tips
- Marinate the beans while warm – After rinsing, warm them 30–60 seconds and toss into the dressing. Ten minutes here seasons them to the core.
- Whisk a bold dressing – The vinaigrette should taste a touch bold and quite vinegary on its own—beans will mellow it.
- Use tuna in olive oil (and some of that oil) – Don’t drain it bone‑dry; a spoonful of tuna oil adds rich, savory flavor. Fold gently so you keep meaty flakes.
- Tame the onion bite – Slice paper‑thin, then soak in cold water (or a splash of vinegar) for 5 minutes; drain well for crisp, sweet crunch.
- Chill, then refresh – After 30–60 minutes in the fridge, taste again and “wake it up” with a squeeze of lemon, a drizzle of olive oil, and a pinch of salt before serving.
Frequently Asked Questions
Yes! Just be sure they’re fully cooked and tender. About 1½ cups of cooked beans equals one 15-oz can.
Tuna packed in olive oil gives the richest flavor. If you want a lighter option for a mediterranean diet salad, you can use water-packed tuna and add an extra drizzle of good olive oil.
It keeps well for 2–3 days in an airtight container. Stir in a splash of lemon juice or olive oil before serving to refresh the flavor.
Absolutely! Leave it out for a classic three bean salad, or add feta cheese for a vegetarian twist. That way it doubles as a simple pasta dinner side if you’re serving grilled meat or fish.
Freezing isn’t ideal since beans and tuna change texture. For best results, make fresh and enjoy within a few days.
More Easy Bean Recipes
- Tomato Lentil Soup
- Pesto marinated butterbeans in pasta salad
- Shrimp and bean salad
- Cherry tomato orzo with butter beans
- Creamy butter bean Florentine
- Marry me orzo
- Butter bean stew with honey marinated feta
- Chicken shawarma (sheet-pan)
- Chicken Tagine with chickpeas (one-pot)
Tried this three bean salad recipe? We'd love to hear what you think! Leave a 🌟 star rating and drop a comment below—we read every single one. 💬💛
Recipe
Three Bean Salad (With Tuna)
Video
Ingredients
- 1 can kidney beans — 15 oz / 400 g or 1½ cups / 230 g cooked beans
- 1 can butter beans — 15 oz / 400 g or 1½ cups / 230 g cooked beans
- 1 can chickpeas — 15 oz / 400 g or 1½ cups / 230 g cooked chickpeas
- 1 can/jar tuna in olive oil — about 7 oz / 200 g
- 2 stalks celery chopped
- 1 small red onion thinly sliced
- ½ cup flat-leaf parsley chopped
For the Dressing
- 4 tablespoons extra virgin olive oil
- 3 tablespoons lemon juice + zest or red wine vinegar
- 1 tablespoon Dijon mustard
- 1 tablespoon honey
- 1 clove garlic grated
- 1 teaspoon oregano
- ½ teaspoon salt + black pepper to taste
Instructions
- Make the Dressing: In a large bowl, whisk together 4 tablespoons extra virgin olive oil, 3 tablespoons lemon juice + zest, 1 tablespoon Dijon mustard, 1 tablespoon honey, 1 clove garlic, 1 teaspoon oregano, ½ teaspoon salt, and pepper.
- Add the Beans: Drain and rinse 1 can kidney beans, 1 can butter beans, and 1 can chickpeas. Warm them in the microwave for 30-60 seconds, then toss into the dressing. Let sit to marinate.
- Finish the Salad: Add 2 stalks celery, 1 small red onion, ½ cup flat-leaf parsley, and 1 can/jar tuna in olive oil (drained). Toss gently. Serve right away or refrigerate for later.
Notes
- Kidney beans → swap with black beans or pinto beans.
- Butter beans → use cannellini beans or edamame for a different texture.
- Chickpeas → try green lentils or white beans for variety.
- Tuna in olive oil → sub canned salmon, sardines, or grilled chicken.
- Celery → replace with cucumber or fennel bulb for crisp crunch.
- Red onion → switch to shallots or green onions for milder flavor.
- Flat-leaf parsley → use basil, dill, or cilantro for fresh brightness.
- Olive oil → swap with avocado oil or walnut oil.
- Lemon juice /red wine vinegar → sub apple cider vinegar or lime juice.
- Dijon mustard → use whole-grain mustard or tahini.
- Honey → replace with maple syrup or agave nectar.
- Garlic → try roasted garlic or skip for gentler taste.
- Oregano → sub thyme or marjoram.
- Marinate beans warm → Toss into dressing while still warm so they soak up max flavor.
- Go bold with dressing → Make it extra tangy; beans will soften the sharpness.
- Keep tuna juicy → Use oil-packed tuna and fold in a spoonful of that oil for richness.
- Soften the onion → Slice thin, soak briefly in cold water, then drain for sweet crunch.
- Chill & refresh → Rest 30 minutes in the fridge, then brighten with lemon and olive oil.
Senka says
This has been my favorite and go to protein and fiber packed meal in the last 2 months! I make it once a week and I make a batch to last me 3-4 days. It's perfect for meal prep too, super quick and a no brainer. The taste is insanely good, all because of that magic sauce! Also, celery is a surprising must in here, it's flavor really adds something unexpected to the dish. I followed the recipe precisely, I just added an extra can of tuna for more protein.
Nancy says
I added some chopped toasted red peppers and chopped artichoke hearts, & may add spme black olives when I serve this also.
Mariam Jacob says
loved this salad. it was so good and filling !! it can be considered as a meal by itself.
Nico Pallotta says
Hi Mariam, thanks so much for your message! 😊 We’re so happy you loved the salad. Yes, it’s definitely hearty enough to be a meal on its own. We often enjoy it that way too! 💛
All the best,
Nico