5-Minute Italian Tuna Salad! An easy, healthy, protein-packed lunch you can make in minutes!

tuna salad in glass tupperware container topped with parsley

This post was created in partnership with Glutino and BELA Seafood.

Two weeks ago we moved across the country from Utah to North Carolina! It’s been a crazy 2 weeks getting unpacked here, but we are finally (mostly) out of boxes and settling into summer.

It is hot in Utah in the summer, but I forgot about how humid the east coast gets on top of the heat. I’m also 28 weeks pregnant so we have been going to the pool everyday to cool off!

tuna salad in glass tupperware container topped with parsley and tuna in background

With the hot summer I’ve definitely been craving lighter, no-cook meals. In addition to having a big bowl of cut-up watermelon in our fridge at all times, we’ve been on a salad kick.

This 5-Minute Italian Tuna Salad makes an easy, healthy, protein-packed meal for days you don’t feel like turning on the stove. It is full of fresh bright flavors and is nutrition-packed with healthy fats and greens.

I’ve been loving using BELA Olive-Oil Packed Skipjack Tuna Filets to make this salad. Olive-oil packed tuna has so much flavor! Additionally skipjack tuna is a smaller fish and therefore lower in mercury. Albacore tuna is a larger fish and typically higher in mercury.

BELA Skipjack Tuna is also sustainably wild caught and packed fresh within 8 hours of catch which maximizes flavor and quality. I still only eat tuna once a week while I’m pregnant, but feel much better about eating the skipjack variety.

Check out this post on how long does tuna last!

glutino crackers and tuna salad on marble background

You can make this Italian Tuna Salad and eat it right away or pack it for lunch later in the afternoon. I wouldn’t let it sit more than 4 hours or the greens might get wilted.

My favorite green to use in this recipe is arugula because of its peppery flavor, but any green will work! Just chopped the greens up before adding them to the salad.

I also love adding white cannellini beans to tuna salad for a contrast in texture.

I like packing/serving this salad with some gluten-free crackers. Glutino Multigrain Crackers are perfect paired with this tuna salad because of their crunchy texture and neutral flavor!

More Healthy Inspiration:

Low Carb Food List from Wholesome Yum

Avocado Tuna Salad from Green Healthy Cooking

5 from 1 vote

5-Minute Italian Tuna Salad

Prep Time 10 mins
Total Time 10 mins
Servings 4 servings
5-Minute Italian Tuna Salad! An easy, healthy, protein-packed lunch you can make in minutes!

Ingredients

  • 1 tablespoon dijon mustard
  • juice of 1 lemon about 2 tablespoons
  • pinch of salt
  • 1/2 teaspoon pepper
  • 2 tablespoons olive oil
  • 1 6.7oz jar Bela SkipJack Tuna Fillets drained
  • 1 cup white cannellini beans rinsed and drained
  • 3/4 cup cherry tomatoes halved
  • 1 tablespoon capers chopped
  • 1 cup arugula chopped
  • 1/4 cup parsley chopped
  • gluten-free crackers for serving

Instructions 

  • In a medium bowl, add the dijon mustard, lemon juice, salt, pepper and olive oil. Whisk to combine.
  • Add the tuna, cannellini beans, tomatoes, capers, arugula, and parsley. Gently mix to combine. Add salt and pepper to taste. (The capers are salty so you might just need a crack of fresh pepper.)
  • Serve immediately or refrigerate for up to 4 hours. Serve with crackers if desired. Enjoy!

Nutrition

Calories: 201kcal | Carbohydrates: 18g | Protein: 13g | Fat: 8g | Saturated Fat: 1g | Cholesterol: 17mg | Sodium: 290mg | Potassium: 425mg | Fiber: 3g | Sugar: 1g | Vitamin A: 600IU | Vitamin C: 26.4mg | Calcium: 64mg | Iron: 2.8mg

5-Minute Italian Tuna Salad! An easy, healthy, protein-packed lunch you can make in minutes!iv>

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Hi, I’m Erin!

BS Food Science,

MS Nutrition

I believe you can make amazing, gluten-free food with everyday ingredients that everyone will enjoy. I’m here to share my tried-and-true recipes with you!

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Comments

  1. 5 stars
    I’m a huge fan of easy lunches. As a mom, it’s perfect for busy days when I need something healthy and filling.

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