WW Recipe of the Day: Healthy Tuna & White Bean Salad
Tuna and white beans are one of my go to no-cook lunch options. It's quick, easy, healthy and delicious and so very versatile.
So, this Weight Watchers friendly healthy tuna and white bean salad seems like the perfect choice for The Recipe ReDux's "Beat the Summer Heat with No Cook Meals" Challenge.
WW Friendly Tuna and White Bean Salad
I've just joined the Recipe ReDux, a recipe challenge founded by a group of registered dietitians, which focuses on dishes that are both delicious and nutritious.
Girls after my own heart, dietitians Regan Jones, Serena Ball and Deanna Segrave-Daly, share the philosophy that healthier eating should always taste delicious.
The mission of Recipe ReDux is to "Inspire the food lover in every healthy eater and inspire the healthy eater in every food lover."
Amen to that!
My version of tuna and white beans combines the best from recipes in two of my favorite cookbooks: the 5 Easy Steps to Healthy Cooking: 500 Recipes for Lifelong Wellness (affiliate link) by Camilla Saulsbury and Weight Watchers New Complete Cookbook (affiliate link).
One to rarely follow a recipe exactly, I tweaked it a bit to make it my own.
Recipe Notes, Additions & Variations
Each time I make this simple no-cook salad, it turns out a little different, depending on what's in the pantry/fridge.
Experiment with what you like and have on hand to make it your own.
Additional ingredients that would be tasty in this simple tuna and white bean salad include capers, tomatoes, green onion and olives.
You can enjoy this tuna and white bean salad so many ways. It's wonderful just as it is. Or on a bed of greens. Or stuffed into an avocado half or tomato. Or as a topping for bruschetta...
Serve it as a light lunch or dinner along with thinly sliced garden fresh tomatoes, crusty french bread and a glass of chilled white wine.
How Many Calories and WW Points in this Tuna and White Beans?
According to my calculations, each serving has about 180 calories and:
3 *SmartPoints (Green plan)
1 *SmartPoints (Blue plan)
1 *SmartPoints (Purple plan)
4 *PointsPlus (Old plan)
To see your WW PersonalPoints for this recipe and track it in the WW app or site, Click here!
If you like this easy, healthy recipe for Tuna & White Bean Salad, be sure to check out some of my other Weight Watchers Friendly salad recipes including Healthy Crunchy Tuna Salad, Classic Macaroni Salad Made Lighter, Greek Turkey Feta Mason Jar Salad, WW Chicken & Quinoa Salad and Enlightened Ham & Peas Pasta Salad
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Weight Watchers Friendly Tuna & White Bean Salad Recipe
Ingredients
- 2 tablespoons red wine vinegar for fresh lemon juice
- 2 teaspoons extra-virgin olive oil
- ½ teaspoon Dijon mustard, optional
- 2 cans (5 ounces each) water packed light tuna, drained and flaked
- 1 can (15-½ ounces) cannelloni beans, rinsed and drained
- 2 stalks celery, finely chopped
- ¼ cup finely chopped red onion
- ¼ cup finely chopped red bell pepper
- ¼ cup chopped fresh flat-leaf parsley
- 1 teaspoon dried rosemary, if using
- Salt and freshly ground black pepper, to taste
Instructions
- In a small bowl (affiliate link) whisk together the vinegar, olive oil, and mustard, if using and set aside.
- In a medium bowl, combine the tuna, beans, celery, onion, pepper, parsley and rosemary if using. Add the dressing and gently toss to coat.
- Season to taste with salt and pepper and toss gently again.
Equipment
Recipe Notes
Recipe Sources: the Weight Watchers New Complete Cookbook (affiliate link) and 5 Easy Steps to Healthy Cooking: 500 Recipes for Lifelong Wellness (affiliate link) by Camilla Saulsbury.
*Points® calculated by WW. *PointsPlus® and SmartPoints® calculated by Simple Nourished Living; Not endorsed by Weight Watchers International, Inc. All recipe ingredients except optional items included in determining nutritional estimates. SmartPoints® values calculated WITHOUT each plan's ZeroPoint Foods (Green plan, Blue plan, Purple plan) using the WW Recipe Builder.
More WW Friendly Tuna Recipes You Might Like
- Tuna Cheddar Chowder
- Mediterranean Pasta with Tuna & Tomatoes
- Slow Cooker Tuna Noodle Casserole
- Easy Healthy Tuna Nicoise Salad for Two
- Easy Healthy English Muffin Tuna Melt for Two
- Summer Tuna & White Bean Salad for Two
- Cambell's Tuna Noodle Casserole Made Lighter
Martha is the founder and main content writer for Simple-Nourished-Living.
A longtime lifetime WW at goal, she is committed to balancing her love of food and desire to stay slim while savoring life and helping others do the same.
She is the author of the Smart Start 28-Day Weight Loss Challenge.
A huge fan of the slow cooker and confessed cookbook addict, when she's not experimenting in the kitchen, you're likely to find Martha on her yoga mat.
This post contains affiliate links to products I like. When you buy something through one of my Amazon links or other (affiliate links), I receive a small commission that helps support this site. Thank you for your purchase!
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Danielle Omar - Food Confidence RD
White beans and tuna are one of my favorite go-to dishes. Yours looks great!
Connie S
I agree. I printed it out immediately. Love the celery, onion, and red bell pepper additions (I'm using scallions).
THANKS! ?
Cheryl ~~ Dietitian
I often do tuna, salad ingredients and chickpeas - cannellini would be such a nice change. Also love your idea to serve the salad in an avocado or tomato half, that sounds delicous. Thanks for sharing!
Elyce
what makes the above 1 freestyle point
Christi
This was good and suprisingly impressed with the cannoeli beans but dressing with a little bitter. I added a small handful of honey sliced almonds. Also served on a bowl of fresh spinach! ?
William
Thank you for this recipe. Adding white beans is a great easy way to make a much more substantial and filling salad. Love it!