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This Tuna and White Bean Salad is a fresh, creamy and satisfying meal that comes together in just 10 minutes. Cannellini beans, tuna and crisp vegetables are tossed in a refreshing yoghurt dressing with dill, chives and mint. It’s a simple option for lunch or a light dinner when you want something nutritious without turning on the stove.
This salad combines protein, fibre and carbohydrates from a range of ingredients, making it a practical meal option for people managing diabetes.
Protein from tuna and yoghurt: Helps make the meal satisfying and supports normal muscle maintenance.
Fibre from cannellini beans and vegetables: Supports digestive health and contributes to fullness.
Carbohydrates from beans and vegetables: Cannellini beans provide carbohydrates alongside fibre and plant-based protein.
Fresh ingredients: Capsicum, tomatoes and salad leaves add colour, texture and a variety of nutrients without requiring a complicated preparation process.
Individual blood glucose responses vary, so consider your own needs and usual approach to meal planning.
Approximate nutritional information per serving. Values are estimates and have not been independently verified against specific product labels.
Approx. 321 kcal
Nutritional values are estimates based on the ingredients and serving sizes used. Actual values may vary depending on the ingredients, brands and preparation methods.
Tick off each ingredient as you prepare your recipe.
Make the herbed yoghurt. In a small bowl, mix the yoghurt with the chopped dill, chives and mint until well combined.
Prepare the salad. In a large bowl, combine the drained tuna, cannellini beans, sliced capsicum and halved cherry tomatoes.
Add the dressing. Spoon the herbed yoghurt mixture over the tuna and bean mixture. Gently toss until everything is evenly coated.
Serve. Season with ground black pepper to taste.
Choose no-added-salt beans: This can help reduce the sodium content. Rinsing canned beans also helps remove some of the sodium, although the amount varies.
Check the tuna label: Compare sodium levels between brands and choose a lower-sodium option where available.
Adjust the vegetables: Add extra salad leaves, cucumber or other non-starchy vegetables to suit your preferences.
Plan your portions: Cannellini beans contain carbohydrates as well as fibre and protein. Include their carbohydrate contribution when considering your overall meal
Yes. You can prepare the tuna, beans and chopped vegetables ahead of time. For the freshest texture, keep the salad leaves separate and add the herbed yoghurt dressing shortly before serving.
Yes. Butter beans or chickpeas can work as alternatives. Their flavour, texture and nutritional values will differ slightly.
Yes. Plain, unsweetened Greek yoghurt can be used. It may make the dressing thicker, and its protein and fat content will depend on the variety you choose.
Choose no-added-salt cannellini beans, rinse and drain them well, and compare the sodium levels on tuna labels. The total sodium will depend on the products used.
Refrigerate leftovers promptly in a sealed container at 5°C or colder and eat within 1–2 days for best quality. Keep the salad chilled and avoid leaving it at room temperature for extended periods.
Explore our blog for more tips and resources on diabetes management.
Disclaimer: This blog is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your doctor or a qualified health provider with any questions about your condition. If you have a medical emergency, call 911 (US) or 000 (Australia) immediately, or visit your nearest emergency care center.
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