Tuna and White Bean Salad with Quick Pickled Onions

This Tuna and White Bean Salad with Quick Pickled Onions is protein-packed, easy to make, filling, and tasty! This is a great go-to recipe to reach for this when you’re short on time and need a flavorful, lighter meal, or when your refrigerator is depleted of all the things.

Lately I’ve only wanted to make quick meals that are tasty and nutritious. Maybe because I’ve been busy or because the end-of-summer heat has me less motivated to stay in the kitchen. Whatever the reason, Tuna and White Bean Salad with Quick Pickled Onions is a great option for a lighter meal.

Tuna and White Bean Salad with Quick Pickled Onions

Tuna is an excellent source of protein (and it’s rich in omeg-3 fatty acids that support brain health). White beans are big on protein, too, and they’re a good source of fiber. This dish is satisfying, tasty, and incredibly easy to make. We know protein helps you feel fuller longer, and it’s helpful to keep your hands from reaching for snacks. It’s also good for a metabolism boost and for building and repairing muscle. This recipe is definitely a protein-packed meal.

And who doesn’t have tuna and white beans in their pantry? If you don’t, you should! There is so much you can make with these two ingredients. For example, you could try my Tuna and Zucchini Cakes with Lemon-Yogurt Dressings. This recipe is also a great way to use up zucchini. Tuna and white beans come in so handy, especially when you’re looking for a quick meal.

The crowning glory of this tuna and bean salad? The tasty quick pickled onions, of course! These aren’t only great for this salad recipe, but you could also use them on so many things! If you have leftovers (or just make a new batch), think about topping your tacos with them (I think they’d be nice over my Chile Colorado Tacos). I might try them on my Roasted Hatch Chili and Corn Stacked Enchiladas the next time I make them. 

Use red onion for the quick pickle process. Red onions are mild and sweet, and they add nice color to this filling salad, too. It’s a delightful garnish that tastes great! Thinking about them now, I going to try them on my next sandwich, too!

Battle of the Beans: Cannellini vs. Great Northern

For whatever reason, I’m partial to Cannellini beans, but you can absolutely swap one for the other in this recipe, especially when you’re using the canned version. Cannellini beans are a little bigger and heartier than Great Northern beans. Read more about the differences between these two white beans. 

Whether you’re looking to fuel up post-workout, prep a healthy lunch, or simply enjoy a delicious, well-balanced lighter meal, Tuna and White Bean Salad with Quick Pickled Onions delivers. Give this recipe a go!

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Yields Serves 4-6

Tuna and White Bean Salad with Quick Pickled Onions

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Ingredients

For the Salad:
• 2, 15.5 ounce cans Cannellini or Great Northern beans, drained and rinsed
• 2, 3-ounce cans tuna in water, drained
• 1/4 cup Mediterranean-style black olives, rough chopped
• 1/2 Fresno chili pepper, seeds and pith removed, diced
• 2-3 tablespoons olive oil
• Salt and black pepper to taste
• Chopped parsley for garnish
For the Quick Pickled Onion
• 3/4 red onion, sliced very thin
• 2/3 cup vinegar (or enough to cover the onion)
• 1-1/2 tablespoons white sugar
• Optional: Black peppercorns

Instructions

For the Quick Pickled Onion
1. Add the onion, vinegar, sugar, and peppercorns to a container and refrigerate for at least 30 minutes.
2. Before using, drain the liquid from the onion.
3. Use the onion for your topping.
For the Salad:
4. Combine all ingredients and toss to combine.
5. Season to taste.
6. Add the pickled onion over the top, then toss to combine.

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