Lunch and Dinner

The Ultimate Healthy Fast Food: White Bean Tuna Salad

white bean tuna salad

Even when you’re someone who loves cooking, there are just some days where you don’t have the time or motivation to make yourself a proper meal. Or so you thought. White Bean Tuna Salads have become my go-to back-up plan meal. It’s perfect for those days that I can’t imagine spending even twenty minutes cooking but still don’t want to spend extra money ordering takeout or wasting so many calories on a crappy fast food meal.

I used to hate the idea of salads, probably because before I started cooking, the only salads I ate were those sad ones you buy near your office made with rotting iceberg lettuce, croutons, and a few pieces of tasteless chicken that come with a side of nasty packets of dressing. I’ve since realized that even the simplest salad, made with good ingredients, can be as tasty and satisfying as they are healthy.

Despite how simple it is, this is a pretty nutritious meal. While I don’t think tuna is a fish you should eat every week because of it’s higher mercury content, I think it’s perfectly healthy once in a while and it’s a good trade-off considering how convenient it is. Stock up on a few cans of tuna and white beans. You probably already have olive oil and vinegar. Then on those special days when you need something filling and healthy, and you needed it five minutes ago, you’re only a bag of baby spinach away from a great meal. Bonus points if you prep the day before and cook your own beans, but canned beans are perfectly fine. Just give them a good rinse before you put them in the salad so that you can avoid that gassy feeling we all just LOVE.

White Bean Tuna Salad
Makes 1 serving
About 550 calories per serving

1 tablespoon extra-virgin olive oil
1 teaspoon balsamic vinegar
2 cups baby spinach
1 cup drained whites beans (rinsed if using canned beans)
3oz drained canned tuna, albacore or skipjack

In a large bowl, pour the balsamic vinegar into the olive oil as you whisk vigorously to make a vinaigrette. Put the spinach in the bowl and toss to coat with the vinaigrette. Top with beans and tuna. Dassit!

tuna white bean salad


3 thoughts on “The Ultimate Healthy Fast Food: White Bean Tuna Salad

  1. Genius! I love it. I have really come to love canned fish, including tuna, salmon, and sardines. (I am working up to kippers.) They make my lunch time salads so easy. And often I make my lunch with the leftover vegetables from last night’s dinner plus a can of fish. Easy, nutritious, and delicious.

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