High-Protein Green Bean & Tuna Salad
This High-Protein Green Bean & Tuna Salad is a quick, satisfying, and nutrient-dense meal perfect for a power lunch or light dinner. It's a modern, healthier take on a Niçoise salad, packed with lean protein and fiber.
For 2 servings
If using fresh green beans, trim the ends. Bring a pot of salted water to a boil. Add green beans and blanch for 3-4 minutes until crisp-tender. Immediately transfer to an ice bath to stop cooking, then drain thoroughly and chill.
While green beans chill (or if using pre-cooked), thoroughly drain the canned tuna, pressing out excess water, then flake it into a medium mixing bowl. Thinly slice the red onion and halve the cherry tomatoes.
Add the chilled green beans, flaked tuna, sliced red onion, and halved cherry tomatoes to the mixing bowl.
In a small separate bowl, whisk together the extra virgin olive oil, red wine vinegar, and Dijon mustard until well combined and emulsified.
Pour the dressing over the salad ingredients in the mixing bowl. Gently toss everything together until all components are evenly coated with the dressing.
Season the salad with sea salt and freshly ground black pepper to taste. Adjust seasoning as needed.
Serve immediately for best texture, or cover and refrigerate for up to 2 hours to allow flavors to meld. If serving later, give it another gentle toss before plating.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1To save time, use pre-cooked or frozen green beans (thawed and drained) or blanch fresh beans ahead of time and chill them.
- 2For a richer flavor, use tuna packed in olive oil instead of water, reducing the added olive oil in the dressing slightly.
- 3Don't overcook the green beans; they should retain a slight crunch for optimal texture in the salad.
- 4Taste the dressing before adding it to the salad and adjust the vinegar or mustard to your preference for tanginess.
Adapt it for your goals.
Protein Swap
Replace tuna with grilled chicken breast, chickpeas, or hard-boiled eggs for different protein sources.
Veggie BoostVeggie Boost
Add other Niçoise-inspired vegetables like Kalamata olives, capers, or blanched small potatoes for a heartier salad.
Dressing TwistDressing Twist
Experiment with a lemon-herb vinaigrette (lemon juice, olive oil, fresh parsley/dill) or a creamy avocado dressing for a different flavor profile.
Why this is on our healthy list.
Rich in Lean Protein
Tuna is an excellent source of lean protein, essential for muscle repair, satiety, and overall body function, helping you feel full longer.
High in Fiber
Green beans and other vegetables provide dietary fiber, which aids digestion, helps regulate blood sugar, and contributes to gut health.
Omega-3 Fatty Acids
Tuna contains beneficial Omega-3 fatty acids (EPA and DHA), known for their anti-inflammatory properties and support for heart and brain health.
Frequently asked questions
Yes, you can blanch and chill the green beans, chop the red onion and tomatoes, and even make the dressing a day in advance. Combine all ingredients just before serving for the best texture, especially for the green beans.
