Italian Tuna Salad With Beans

This vibrant Italian Tuna Salad is the perfect answer when you need something fresh and satisfying from pantry staples. No mayo here—Greek yogurt brightens this Mediterranean-inspired dish, while tangy capers, briny sun-dried tomatoes, and creamy cannellini beans add satisfying flavor and heft. Whenever I am hunting for a protein-packed lunch or a speedy weeknight dinner, this is the recipe I return to again and again.

I threw this together on a busy afternoon when the fridge was nearly empty and it completely surprised me how much everyone loved it—even the kids asked for seconds.

Ingredients

• Sun dried tomatoes: bring a tangy sweetness and chewy bite I always look for the kind packed in olive oil for the best texture
• Cannellini beans: give creaminess and healthy fiber choose beans that are creamy rather than mushy
• Non fat Greek yogurt: provides light creaminess and boosts the protein I stick to plain varieties for best flavor
• Extra virgin olive oil: adds richness and classic Italian flavor select a green fruity oil for richness
• Lemon zest and juice: lifts and brightens the salad always use fresh lemons for best zing
• Kosher salt: balances all the flavors and seasons throughout try flaky kosher or sea salt
• Ground black pepper: delivers gentle heat freshly cracked for more flavor
• Onion powder: offers subtle savory depth go for a fresh bottle as old ones can taste flat
• Wild caught solid pack tuna in water: keeps things light and flaky pick high quality tuna for the best flavor
• Celery: brings juicy crunch look for firm pale green stalks
• Capers: add pops of briny flavor my secret weapon in Italian salads
• Fresh parsley: livens up every bite flat leaf Italian parsley is my preference
• English muffins or whole grain bread: only if serving as a sandwich I sometimes toast the bread for extra texture
• Tender greens like arugula spinach or romaine: are perfect if you want a salad base opt for dark leafy greens

Step-by-Step Instructions

Rehydrate the Tomatoes:

Place the sun dried tomatoes in a bowl and pour hot water over to soften them for about ten minutes if you are using dry packed tomatoes

Blend the Dressing:

In a food processor combine three quarters of the cannellini beans with the Greek yogurt Blend until the beans become creamy occasionally scraping the bowl for even blending Now add the olive oil lemon zest lemon juice salt pepper and onion powder Process everything until you have a silky dressing scraping down the sides as needed

Prep the Tuna Base:

Flake the tuna into a large mixing bowl using a fork to leave it in nice bite sized chunks Add in the finely diced celery capers chopped parsley and the remaining cannellini beans Stir this mixture gently to keep the tuna from becoming mushy

Add the Tomatoes:

Drain and pat the sun dried tomatoes dry with paper towels Chop into small pieces then add them to the tuna mixture

Combine and Dress:

Pour the Greek yogurt dressing over everything Using a spatula gently fold until coated Throughout use a fork to break up any large clumps and make sure all bits are evenly distributed

Serve:

Enjoy right away open face on toasted English muffins or bread with a heap of greens on top Spoon it over a big bed of arugula or spinach for a lighter meal or tuck it into a sandwich

Bookmark

The sun dried tomatoes are always my favorite part because they give just the right amount of brightness and chew. The best memories I have of this recipe are taking a packed sandwich version for spontaneous picnics in the park—the flavor holds up even after a few hours outdoors.

Storage tips

Keep leftover salad in an airtight container in the fridge for up to four days The salad holds its texture surprisingly well The beans may soften slightly but the flavors will actually meld and improve If you absolutely must freeze leftovers try draining off excess dressing after thawing since the texture is best when freshly made

Ingredient substitutions

Feel free to swap in chickpeas or navy beans for cannellini if that is what is in your pantry For the tuna you can use a good quality pouch or jarred tuna instead of canned If you do not have Greek yogurt sour cream or a plant based yogurt both work in a pinch Try basil or dill instead of parsley if you want a different herb kick

Serving suggestions

Pile this salad high inside toasted pita or stuff into hollowed out peppers for a fun appetizer Serve it as a dip with toasted baguette slices or sturdy crackers Add chopped avocado for extra richness Sometimes I take leftovers and toss with freshly cooked pasta for a creamy tuna salad twist

Bookmark

Cultural and historical context

Italian tuna salads are a Mediterranean staple thanks to easy access to quality tuna in the region Italian uses light dressings and lots of beans or vegetables rather than classic American mayonnaise based versions The combination of tuna olive oil lemon and aromatics is a favorite all over Italy making it both comforting and full of history

Frequently Asked Questions

→ Can I substitute Greek yogurt with another ingredient?

Yes, you can use plain regular yogurt, or even a light sour cream for creamy texture. Just note the taste and thickness may vary slightly.

→ What's the best way to serve this salad?

It's delicious as an open-face sandwich on toasted muffins or bread, or served over greens like arugula or spinach.

→ Can I use oil-packed sun-dried tomatoes?

Absolutely. Pat away excess oil before dicing and add them straight into the salad without soaking in hot water.

→ How long does this salad keep in the refrigerator?

Store it in an airtight container for up to 4 days. Stir before serving as some settling may occur.

→ Is it suitable for freezing?

Freezing is possible, but the texture of the dressing and vegetables may change. Thaw overnight and stir well before enjoying.

→ Can I add more vegetables to the salad?

Definitely! Chopped bell peppers, cucumbers, or red onion can add extra crunch and flavor.