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Simple Mediterranean white bean and tuna salad toasts are a quick and healthy lunch idea any day of the week.

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For as long as I can remember, tuna fish has been a lunch time staple at my house. There are always cans of tuna fish in the pantry, and whether I’m feeling the longings for the tuna fish sandwiches I had as a kid, dressed in mayo and pickle relish on toasty white bread, or if I’m feeling more virtuous and craving it in my fave healthier Mediterranean Tuscan tuna salad, canned tuna is king.

These tuna toasts bring my two cravings together in one. It’s where tuna fish on toast meets healthier, Med-inspired ingredients. This simple tuna and white bean salad recipe is where olive oil and lemon sub in for mayo and pickles, and creamy white beans, red onion, and herbs deliver on flavor. Loaded on slices of crisp and toasted sourdough, this lunch is primed for meal prep so you can be ready for eating.

What’s In Mediterranean Tuna Salad Toasts

The Mediterranean Diet and the Blue Zones longevity eating philosophy both preach the same thing: Eat more nutrient-dense, whole foods in simple recipes that make preparing delicious meals at home easy to do. These are the lifestyle eating philosophies I’ve chosen to follow, and these tuna toasts are prime examples of how to do so.

This simple Mediterranean style tuna salad can be meal prepped ahead and then eaten at will through the week. Try it on lettuce greens, with crackers, or like shown here, on toasty pieces of sourdough.

Here’s what you’ll need:

1 5-ounce can albacore tuna. I prefer tuna packed in water but a good quality Italian tuna fish in olive oil is delish too.
1 cup white beans. I meal prep my master cannellini bean recipe for these toasts, or use a good quality canned white bean that are drained and rinsed well.
½ cup extra virgin olive oil
1 clove garlic
Zest of 1 lemon + it’s juice
2 tablespoons thinly sliced red onion
2 tablespoons minced fresh rosemary or other savory herbs
kosher salt
freshly ground black pepper
4 slices sourdough bread

How to Make Open Face Mediterranean White Bean and Tuna Toasts

Prep the white bean and tuna salad before hand, and your toast recipe is ready in minutes.

If making from dried, prep and cook the white beans ahead of time. Here’s how to meal prep and cook my favorite dried white beans from scratch. White beans such as cannellini, Great Northern beans, garbanzo, or flageolets all work in this recipe. Cooking the beans from scratch ahead of time makes for a creamier, more flavorful and tender bean bite. If using canned beans, choose a high quality brand and drain and rinse the beans well.

Use a high quality tuna. I like albacore tuna packed in water for it’s big, hearty chunks, but imported Italian tuna packed in olive oil can add a lush flavor. If using chunk light tuna, be sure to drain it really, really well so the tuna flakes, and doesn’t turn mushy or mealy.

Zest the lemon before juicing it. The easiest way to zest a lemon is to peel or grate the rind before juicing it, while the lemon is still firm. To get the most juice out of a lemon, roll it on the countertop under your palm’s firm pressure. Or, if the lemon is extra hard, pop it in the microwave for 15 second bursts to soften it.

Toss the olive oil and all of the ingredients with fresh herbs. Use a high quality olive oil that is light and fruity. Mince and add any savory herbs you like best: Rosemary, tarragon, thyme, oregano, dill, mint, or a combination of your favorites. Dried herbs are more pronounced in flavor, so you’ll need less if using them.

Make the Tuna and White Bean Salad Ahead of Time

This salad will stay good in the refrigerator for up to one week, making it a perfect lunchtime or light dinner meal prep idea.

Toasts to the Toast

Use a high quality bread for your toast. Whether it’s whole wheat, sourdough, or whatever your favorite bread might be, just make sure it’s good quality.

Slice then toast the bread. If you’d like, rub a peeled clove of garlic on the hot toasted bread to add another layer of flavor.

More Mediterranean Ingredient Ideas

This salad is highly adaptable so make it your own with a few of these Mediterranean ingredient ideas:

Sun dried tomatoes
Roasted or fresh red bell pepper
Kalamata or green olives
Chopped artichoke hearts
Capers
Diced fresh tomatoes
Fennel
Chopped cucumber
Sprinkle with goat cheese, Parmesan cheese, or feta cheese
Substitute the tuna with leftover cooked salmon

What to Eat With These Mediterranean Tuna Toasts

If you make this recipe, please let me know! Leave a ⭐️⭐️⭐️⭐️⭐️ rating on this recipe below and leave a comment, take a photo and tag me on Instagram with #foodiecrusheats.

Open Face Mediterranean Tuna and White Bean Toasts | foodiecrush.com

5 from 14 votes