High-protein tuna and bean salad

High-protein tuna and bean salad with tuna, white beans, capers, onion and olive oil – a quick recipe with plenty of protein for everyday meals and meal prep.

At a glance

• Serves 2
• Prep time: 5 min
• No cooking needed
• Total time: 5 min
• Calories: 380 kcal per serving
• Protein: 32 g
• Fat: 16 g
• Carbs: 24 g

Ingredients

• 1 tin of tuna
• 1 jar of white beans
• 1 onion
• 2 tbsp capers
• 2 tbsp olive oil

Method

You’ll need: chopping board · knife · mixing bowl · sieve

1. Drain the tuna, put it in a bowl and flake it with a fork.
2. Rinse the white beans thoroughly in a sieve and drain well.
3. Peel the onion and cut it into thin rings or small pieces.
4. Add the beans, onion and capers to the tuna and mix everything together loosely.
5. Stir in the olive oil and mix the salad carefully until everything is evenly combined.
6. Serve the tuna and bean salad straight away or let it stand briefly so the flavours come together.

Good to know

A salad like this is quick to make and still really satisfying. It tastes fresh, savoury and uncomplicated – just right when you want something good without much effort.

Swaps

Tuna → tinned wild salmon (more omega-3 fatty acids); white beans → chickpeas (more folate and fibre); onion → spring onion (milder); olive oil → avocado oil (a similarly high share of monounsaturated fats)

Allergens

Contains fish. Beans can cause wind in some people; for children, cut the onion finely, and during pregnancy, make sure the tuna comes from a well-sealed, correctly stored tin.

Dairy-free recipes