Recipe description
June 20, 2026
Tuna salad with white beans
Fiber-rich tuna salad to support gentle digestion and gut diversity
High Protein
Protein Rich
Easy Recipe
92%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Takes about 2 minutes.
Why this recipe fits you
- High fiber from beans supports gut diversity.
- Protein and healthy fats balance satiety and blood sugar.
- Quick, pantry-friendly with plant-based variety.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Tuna, in water
1
can
White beans
1
cup
Onion, red
0.25
piece
Parsley
2
tablespoon
Lemon juice
6
teaspoon
Oil, olive
2
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Drain the tuna and rinse the white beans.
2
In a bowl, combine the tuna, white beans, olive oil, and lemon juice.
3
Season with salt and a pinch of black pepper.
4
Chop the fresh parsley and sprinkle on top.
5
Toss gently to mix all ingredients well.
6
Serve immediately or chill in the refrigerator for 30 minutes before serving.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
28 g
Protein
28 g
Carbohydrates
9 g
Fiber
5 g
Sugar
18 g
Fat
3 g
Saturated fat
1.0 g
Salt
FAQ
How much protein does this dish provide per serving?
Approximately 20–25 g of protein per serving when using a standard can of tuna and white beans.
Can I use canned tuna in oil or water?
Both work; tuna in oil adds flavor and calories, while tuna in water is lighter; drain well.
Is this recipe gluten-free?
Yes, as long as you use gluten-free dressings or additions. Tuna, beans, and vegetables are naturally gluten-free.
How can I customize the recipe (vegetarian/vegan options)?
Replace tuna with extra beans or chickpeas; use a plant-based dressing. For vegan, omit tuna and add tofu or tempeh plus extra beans.
How should I store leftovers?
Store in an airtight container in the fridge for up to 3 days; add the dressing just before serving to keep texture.
Can I make this ahead for meal prep?
Yes—prep the components and refrigerate; mix together before serving or add greens fresh.
What other fiber-rich substitutions work besides white beans?
Chickpeas, lentils, or peas; you can also add fibrous vegetables with skins for extra fiber.
Is this suitable for a low-sodium diet?
Use low-sodium tuna and rinse canned beans; season with herbs rather than salt.
How can I adjust the flavor if I don't like mayo or dressing?
Use yogurt (dairy or plant-based) or a lemon-olive oil vinaigrette; add mustard and herbs to taste.
Should this be served cold or warm?
Typically served cold or at room temperature; you can warm it slightly if you prefer.
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