Tuna Power Salad Recipe

Looking for a protein-packed meal that comes together in minutes? This Tuna Power Salad is your answer.

Packed with 38 grams of protein per serving, this salad turns simple pantry staples into a satisfying, nutrient-dense meal. The combination of omega-3-rich tuna, fiber-filled white beans, and peppery arugula creates a flavor profile that’s both sophisticated and incredibly satisfying.

Overhead view of Tuna Power Salad with white beans, arugula, cherry tomatoes, hard-boiled eggs, and lemon dressing in white bowl

Whether you’re meal prepping for the week or need a quick lunch that actually keeps you full, this recipe delivers. No cooking required (except for the eggs), and it’s ready in just 20 minutes.

Why You’ll Love This Tuna Power Salad

38g of Complete Protein – Tuna and eggs provide all essential amino acids your body needs for muscle recovery and sustained energy throughout the day.

20-Minute Meal Prep – No complicated cooking techniques or hard-to-find ingredients. Just open, chop, assemble, and enjoy a restaurant-quality salad at home.

Budget-Friendly Nutrition – Canned tuna and pantry staples create a gourmet meal for under $4 per serving, making healthy eating accessible to everyone.

Mediterranean Diet Approved – This salad follows heart-healthy Mediterranean eating patterns with omega-3 fatty acids, fiber, and antioxidants that support overall wellness.

Stays Fresh for Days – Perfect for meal prep. Store components separately, and this salad stays crisp and delicious for up to 4 days in your refrigerator.

Ingredients You’ll Need

Flat lay of Tuna Power Salad ingredients including canned tuna, white beans, arugula, tomatoes, and lemon-Dijon dressing components

For the Salad Base:

Two 5-ounce cans of albacore tuna, packed in water and drained.
2 cups white beans (cannellini or great northern), drained and rinsed
2 cups fresh arugula leaves
1 cup cherry tomatoes, halved
1/2 red onion, thinly sliced
1/4 cup Kalamata olives, pitted
2 hard-boiled eggs, quartered

For the Lemon-Dijon Dressing:

3 tablespoons extra virgin olive oil
2 tablespoons fresh lemon juice
1 teaspoon Dijon mustard
Salt and black pepper to taste

How to Make Tuna Power Salad

Step 1: Prepare the Hard-Boiled Eggs

In a saucepan, arrange the eggs and pour in cold water until it’s an inch above them. Heat on high until it reaches a strong, rolling boil. Let it stand for 12 minutes. Transfer eggs to an ice bath to stop cooking. Peel and quarter once cooled.

Chef’s Tip: Older eggs (7-10 days old) peel much more easily than fresh eggs. The ice bath creates steam that helps separate the shell from the egg white.

Step 2: Mix the Tuna and Beans

Open and drain both cans of tuna thoroughly. With a fork, mash any large clumps. In a medium mixing bowl, gently combine the drained tuna with the white beans. This creates the protein-rich base of your salad.

Pro Tip: Choose albacore tuna for a milder flavor and meatier texture. For more omega-3s, opt for wild-caught varieties.

Step 3: Prepare Fresh Vegetables

Wash and dry the arugula thoroughly. Slice cherry tomatoes in half to release their juices. Cut the red onion into thin half-moon slices and soak in cold water for 5 minutes to reduce sharpness if desired.

Flavor Note: Arugula adds a peppery bite that complements the mild tuna beautifully. Swap for baby spinach if you prefer a milder taste.

Step 4: Make the Lemon-Dijon Dressing

In a small jar or bowl, combine olive oil, fresh lemon juice, and Dijon mustard. Add a pinch of salt and several grinds of black pepper. Whisk vigorously or shake in a sealed jar until the dressing emulsifies and becomes creamy.

Dressing Tip: Make the dressing first and let it sit while you prep other ingredients. This process enables the flavors to blend and become more potent.

Step 5: Assemble Your Power Salad

Start with a bed of fresh arugula on serving plates or in meal prep containers. Top with the tuna and bean mixture. Arrange halved cherry tomatoes, red onion slices, Kalamata olives, and quartered eggs around the bowl. Drizzle generously with the lemon-Dijon dressing just before serving.

Serving Suggestion: For meal prep, keep the dressing separate and add just before eating to maintain maximum crispness.

Nutrition Information (Per Serving)

Calories: 425
Protein: 38g
Carbohydrates: 35g
Fiber: 9g
Fat: 15g
Omega-3 Fatty Acids: 1,200mg

Serves: 4 people
Prep Time: 15 minutes
Cook Time: 5 minutes (eggs only)
Total Time: 20 minutes

Woman enjoying healthy Tuna Power Salad lunch at home kitchen counter with laptop and water

Chef’s Notes and Variations

Make It Mediterranean: Add crumbled feta cheese, cucumber chunks, and a sprinkle of dried oregano for an even more authentic Mediterranean flavor profile.

Boost the Greens: Mix in baby spinach, watercress, or butter lettuce alongside the arugula for varied textures and additional nutrients.

Add Healthy Fats: Top with sliced avocado or a handful of toasted pine nuts for extra creaminess and heart-healthy monounsaturated fats.

Swap the Beans: Try chickpeas instead of white beans for a nuttier flavor and slightly different texture that pairs beautifully with tuna.

Meal Prep Smart: Store arugula, tuna-bean mixture, tomatoes, eggs, and dressing in separate containers. Assemble fresh each day for the best texture and flavor.

Final Thoughts

This Tuna Power Salad proves that healthy eating doesn’t have to be complicated or time-consuming.

With nearly 40 grams of protein, 9 grams of fiber, and a rainbow of nutrients from fresh vegetables, this salad delivers everything your body needs in one beautiful bowl. The combination of textures keeps every bite interesting while the zesty lemon-Dijon dressing ties all the flavors together perfectly.

Whether you’re an athlete looking to fuel your workouts, a busy professional seeking quick lunch solutions, or simply someone who wants to eat better without sacrificing taste, this recipe fits seamlessly into your lifestyle. The ingredients are affordable and widely available. The preparation is straightforward enough for beginners yet impressive enough to serve guests.

Make a batch on Sunday and enjoy protein-packed lunches all week long. Your body will thank you for the sustained energy, and your taste buds will appreciate the delicious Mediterranean flavors.

Ready to power up your meals? Grab those cans of tuna and get started today.

Storage and Meal Prep Tips

Four glass meal prep containers with organized Tuna Power Salad ingredients and separate dressing for weekly lunches

Refrigeration: Store the assembled salad in an airtight container for up to 2 days. For best results, keep dressing separate and add just before eating.

Component Storage: Keep tuna-bean mixture, prepped vegetables, and dressing in separate containers for up to 4 days. Arugula stays freshest when stored with a paper towel to absorb excess moisture.

Freezing: Not recommended as the fresh vegetables and eggs don’t freeze well. However, you can always keep canned tuna and beans in your pantry for quick assembly.

Make-Ahead: Hard-boil eggs up to 5 days in advance. Prepare the dressing up to 1 week ahead and store it in the refrigerator.

Frequently Asked Questions

Can I use a different type of tuna?
Yes, skipjack or yellowfin tuna work great. Oil-packed tuna creates a richer salad, but it also adds more calories.

Is this salad gluten-free?
Absolutely. All ingredients are naturally gluten-free. Just verify your Dijon mustard is certified gluten-free if you have celiac disease.

Can I make this vegan?
Replace tuna with chickpeas or marinated tofu, omit eggs, and use vegan mayo-based dressing instead of the lemon-Dijon version.

How do I reduce the sodium?
Choose low-sodium or no-salt-added canned tuna and beans. Rinse beans thoroughly under cold water to remove excess sodium from the canning liquid.

What can I serve this with?
Enjoy it on its own, with whole-grain crackers, stuffed into a pita pocket, or over quinoa for extra carbohydrates.

Why You’ll Love This Tuna Power Salad