8: Recipe | Arugula-Tuna Salad

I am doing NaBloPoMo this month. 30 blog posts in 30 days. Come join me. #nablopomo2023

If you’re looking for a quick, protein-packed lunch or dinner option, I have a suggestion for you. We’ve been making this arugula salad with tuna and white beans at least once a week for weeks now. It’s light, full of flavor, and comes together in under 10 minutes What’s not to love?

And I don’t know about you, I personally love the taste of arugula and try to find as many ways as possible to use it in my diet.


  • 7 oz bag of fresh arugula
  • 1 can Northern White Beans, drained and rinsed
  • 1 can white solid tuna in water, drained
  • 1/4 red onion, thinly sliced
  • 8 oz cherry tomatoes, halved
  • 2 tbsps olive oil
  • 2 tbsps balsamic vinegar
  • salt and cracked pepper, to taste 


  1. In a salad bowl, mix arugula, beans, tuna, cherry tomatoes, and red onion.
  2. Drizzle with olive oil and balsamic vinegar. Season with kosher salt and black pepper to taste.
  3. Mix to combine.
  1. I love arugula! And I love white beans. This salad does sound quick and easy- I’ll bet I could find something to sub for the tuna. Thanks for the recipe.

    1. I am sure you could add some tofu (it you like) or even just skip the tuna.

  2. This sounds amazing. I just had arugula with gnocchi and tomatoes tonight. The combination with tuna and white beans sounds like something I would love. Definitely going to make it next week.

    1. Oh yes, arugula with gnocchi is amazing, too! Love it. And I agree, tuna, beans and onions are a great combination.

  3. I make a very similar salad OFTEN. It’s easy, it’s healthy, It’s delicious.

  4. This looks beautiful and fresh! What tuna do you prefer? I theoretically like tuna, but encountering it in a can to prepare it kind of skeeves me out. Maybe I just haven’t tried the “right” tuna, though!

    1. I usually get the solid albacore in water. Don’t get the tuna chunks. They’re a can of “mush”.

  5. This looks so fresh and delicious! I love salads and need to make them more often.

  6. Bookmarking this fir lunch inspiration. thanks!

  7. I’m not a huge tuna fan, but otherwise it looks tasty. I eat a very small cobb salad every day for lunch, but when I go to a restaurant and order a salad – I’m always excited. I’m clearly not the greatest at salad making.

    1. I feel like salad is one of the easiest dishes to make at home – but I agree, you can get really good salads at restaurants too :)

  8. I saw this on IG and am so glad you posted the recipe– delish!!

  9. I make a salad like this. I LOVE, LOVE, LOVE tuna (or just about any protein – cubed chicken, chickpeas, pumpkin seeds, egg) on my salad. YUM.

    Arugula is hit or miss for me, but my husband adores it.

    1. Yes! Salads are so easy to pack with protein – I love all of these options!

  10. I love arugula. I hate tuna. This would probably be good with salmon too, though.

    1. Oh yes, I think salmon would work well!

  11. I love arugula. I love white beans. I don’t eat tuna, but that’s why I eat tofu. ;) (I eat something akin to this, albeit with more veggies, most nights for dinner. Great minds and all that.)
    Also, I think Engie really dislikes arugula. I noticed she didn’t comment today. ;)

  12. This sounds really good and perfect for lunch.

  13. I swear, the simplest recipes are always the most delicious, aren’t they? This just looks amazing. I don’t eat a lot of tuna, but it’s one of few fishes I do eat (other being salmon). I will have to add this into my rotation :)

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