Tuscan Tuna & White Bean Salad

SOUND BITE

If you’re looking for an “I’m-starving-and-don’t-feel-like-fussing” lunchtime salad recipe, this is it! Healthy, simple, delicious, filling (lots of fiber and protein), makes great leftovers—I’d eat this salad every day if given the oppor-tuna-ty.

More Canned Tuna Tips

Canned tuna packs in about 20 to 25 grams of protein per 3-ounce serving, making it one of the most convenient and affordable ways to add protein to your salads.

But with so many options, how do you pick the best one? Here’s a quick run-down:

Albacore vs. Skipjack or Yellowfin
Albacore is the more expensive choice—it’s whiter, firmer, more meaty and milder in flavor. It’s also higher in mercury, so it’s not something you’d eat every day.

Skipjack or Yellowfin, labeled “light tuna,” have a softer texture and a bit stronger flavor. They’re lower in mercury, making them a great everyday choice.

Next: Oil-packed vs. Water-packed
Oil-packed tuna is richer and stays super moist—so it’s perfect when you want a more indulgent, restaurant-style tuna experience.

Water-packed tuna is leaner, flakier and lets other ingredients in your salad shine, which makes it a better choice for lighter salads, like this Tuscan Tuna & White Bean Salad.

When draining water-packed tuna, I always leave just a little bit of liquid to keep it from drying out. Unless I’m using it with mayo for a tuna sandwich, then I drain it like I mean it.

I always load up when tuna’s on sale, because no matter which kind you choose, canned tuna is a fin-tastic pantry staple.