Tuna and White Bean Protein Pick-ups (Low-GI)

All the nutrition of plain tuna, now dressed up into a crave-able snack! Simplify your healthy eating routine with this ultra-quick, Mediterranean-inspired tuna and white bean salad. Combining flaky water-packed chunk-light tuna with creamy, tender white beans, a light drizzle of extra-virgin olive oil, and a bright squeeze of fresh lemon juice, this no-cook dish is a clean, protein-dense option. It’s the ultimate hassle-free solution for a quick lunch or a fast, nourishing snack.

From a metabolic perspective, this recipe offers exceptional blood sugar stability. While white beans provide complex carbohydrates, their remarkably high level of dietary fiber pairs with the lean protein in the tuna to drastically slow down digestion. Enhanced by the healthy monounsaturated fats from the olive oil and the natural acidity of fresh lemon, this combination ensures a smooth, crash-free stream of energy perfectly tailored for an insulin-friendly lifestyle.

Glycemic Index Profile

Print Recipe

Tuna and White Bean Protein Pick-ups (Low-GI)

Courses: Snack

Total Time 5 mins

Servings: 2 Calories: 175

Description

You can't beat the protein pick-up a can of plain tuna delivers. The downside? Choking down dry tuna with little flavor variation. Until now. Now you get all the protein in a bowl dressed with white beans, olive oil, lemon, and seasoning, which means nary a dry bite and much more flavor. Enjoy. You're welcome.

Ingredients

Servings

• 1 (141 g) can water-packed chunk-light tuna
• ¹⁄₂ cup cooked white beans (drained and rinsed)
• 2 tsp extra-virgin olive oil
• 2-3 tsp fresh lemon juice (to taste)
• coarse salt and freshly ground pepper

Instructions

1. Toss tuna with cooked white beans in a bowl. 

2. Drizzle with 2 teaspoons extra-virgin olive oil and 2 to 3 teaspoons fresh lemon juice, to taste. 

3. Season with coarse salt and freshly ground pepper. Gently toss to combine and serve.

Nutrition Facts

Servings 2

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Amount Per Serving

Calories 175kcal

% Daily Value *

Total Fat 6g10%

Saturated Fat 1g5%

Cholesterol 31mg11%

Sodium 611mg26%

Potassium 322mg10%

Total Carbohydrate 10g4%

Dietary Fiber 3g12%

Protein 19g38%

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Vitamin C 8 mg

Calcium 4 mg

Iron 23 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

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