• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Living Well Kitchen logo

  • Home
  • About
    • Meet Meme
    • Contact
    • Privacy Policy
  • Recipes
    • Breakfast
    • Appetizer & Snacks
      • Snacks
    • Main Dish
      • Vegetarian
      • Seafood
      • Meat
      • Poultry
      • Pork
    • Specific Recipes
      • Vegetarian
        • Vegan
      • Kid Friendly
      • Gluten Free
      • Dairy Free
      • Nut Free
      • Egg Free
      • Soy Free
    • Sides
      • Vegetables
      • Beans
      • Grains
      • Potatoes
      • Bread
      • Sauce
    • Salad
    • Soup
    • Drinks
    • Dessert
    • Slow Cooker
    • Instant Pot
    • Season
      • Winter
      • Spring
      • Summer
      • Fall
  • Videos
    • Recipes
    • Bloopers
  • Easy Meals
  • Quiz
  • Nav Social Menu

    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
menu icon
go to homepage
subscribe
search icon
Homepage link
  • Easy Meals
  • Breakfast
  • Main Dish
  • Dessert
  • Slow Cooker
  • Videos
  • Intuitive Eating
  • Quiz
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • ×
    Recipes » Special Diet » Dairy Free

    Salsa Tuna and Bean Salad

    Published: Sep 9, 2016 · Updated: Apr 3, 2018 · This post may contain affiliate links · This blog generates income via ads

    Jump to Recipe Print Recipe

    Pantry staples are one of the keys to making inexpensive meals in a jiffy, and this recipe for Salsa Tuna and Bean Salad uses just canned ingredients (but tastes delicious!)

    Salsa Tuna and Bean Salad from Living Well Kitchen

    Making a nourishing meal in minutes can seem almost impossible especially when you're so hungry you think you might faint. But if you have a well-stocked pantry, you can avoid having to order takeout or spending a lot of money on food.

    Keeping pantry staples is one of my keys to helping me get meals fast, especially when I'm too hungry to think.

    My favorite things to have in my pantry are canned beans, dried beans & peas, whole grain pasta, quinoa, brown rice, salsa, canned tomatoes & other veggies, broth, canned salmon, and canned tuna.

    [clickToTweet tweet="Only 3 ingredients + 3 minutes of prep time for a high protein, incredibly filling meal or snack!" quote="Only 3 ingredients + 3 minutes of prep time for a high protein, incredibly filling meal or snack!"]

    Salsa Tuna and Bean Salad from Living Well Kitchen

    I might not have a ton of space in my kitchen, but it's worth it to me to make room for my pantry.

    Without a well-stocked pantry, I fear that I'd have to go to the grocery store every other day. While I love the grocery store, I don't want to have to go almost every time I want to make dinner.

    When I am starving, I can count on my pantry staples! Salsa and beans have saved my life on countless occasions. Same with canned tuna (or canned salmon).

    Salsa Tuna and Bean Salad from Living Well Kitchen

    Now, please don't let me insult your intelligence by posting this 3-ingredient, can-only recipe, but it's too good for me not to share. Sometimes it's nice to be reminded that you can enjoy nourishing meals without spending a bunch of time, money, or effort in the kitchen.

    For this Salsa Tuna and Beans Salad, you just stir together salsa and a can of tuna. I make sure when I am buying pantry staples that I buy high quality pantry staples.

    My favorite tuna is Wild Planet (I was not paid or asked to write about that company. It's just my fave), and I look for beans that have no added salt.

    I like all salsas, so I just pick the jar that makes looks the best on the day I am in the store. I usually go with the standard medium salsa. Occasionally, I'll change it up when I feel like living on the edge 😉

    [clickToTweet tweet="You only need 3 ingredients for this #quick #easy high protein lunch or snack! #canned" quote="You only need 3 ingredients for this #quick #easy high protein lunch or snack! #canned"]

    Salsa Tuna and Bean Salad from Living Well Kitchen

    And there you have it. Three ingredients. Three minutes. And you have a high protein, incredibly filling meal or snack.

    I usually serve it with whole grain crackers or over lettuce. It's also tasty in a tortilla with some lettuce. I'm always trying to get in extra veggies.

    Oh, and if you have avocado, you should obviously add that, too.

    Salsa Tuna and Bean Salad from Living Well Kitchen

    Salsa Tuna and Bean Salad

    Only three ingredients and three minutes of prep time for a high protein, incredibly filling meal or snack. 
    No ratings yet
    Print Rate
    Prep Time: 5 minutes
    Cook Time: 0 minutes
    Total Time: 5 minutes
    Servings: 2
    Author: Meme

    Ingredients

    • 5 ounce can tuna drained
    • 3/4 cup salsa
    • 1 cup black beans rinsed & drained

    Instructions

    • In a medium bowl, stir the tuna and salsa together, breaking up the tuna. Add in beans and stir. Enjoy!
    Did you try this recipe?Be sure to leave a comment & recipe rating below. Bonus points for tagging @memeinge & #livingwellkitchen on Instagram! THANK YOU! xo

    [showhide type="post" more_text="Click here for Nutrition Facts" less_text="Clear Nutrition Facts"]
    *

    Nutrition Facts
    Salsa Tuna and Bean Salad
    Serving Size
     
    1 cup
    Amount per Serving
    Calories
    202
    % Daily Value*
    Fat
     
    1
    g
    2
    %
    Saturated Fat
     
    0
    g
    0
    %
    Cholesterol
     
    25
    mg
    8
    %
    Potassium
     
    710
    mg
    20
    %
    Carbohydrates
     
    26
    g
    9
    %
    Fiber
     
    9
    g
    38
    %
    Sugar
     
    3
    g
    3
    %
    Protein
     
    22
    g
    44
    %
    Vitamin A
     
    510
    IU
    10
    %
    Vitamin C
     
    1.8
    mg
    2
    %
    Calcium
     
    64
    mg
    6
    %
    Iron
     
    3.3
    mg
    18
    %
    * Percent Daily Values are based on a 2000 calorie diet.
    *
    [/showhide]

     

    Meme

    If you are interested in making meals in 30 minutes, you should check out the Meals in 30 Minutes email course. It includes 7 days of recipes & tips to help you get meals on the table in 30 minutes or less (without having to spend a bunch of money or time prepping food in the kitchen). Plus, it's free! You can *sign up here*

    Tell me: What are your favorite tips for getting meals on the table fast?

    Pin for later:

    Only three ingredients and three minutes of prep time for a high protein, incredibly filling meal or snack. Pantry staples are one of the keys to making inexpensive meals in a jiffy, and this recipe for Salsa Tuna and Bean Salad uses just canned ingredients (but tastes delicious!). It is gluten free, dairy free, egg free, and soy free

    « Pumpkin Chai Latte
    Mexican Quinoa Casserole »
    • Yummly
    • Share
    • Tweet

    Reader Interactions

    Comments

    1. Meal Makeover Mom Janice says

      September 11, 2016 at 9:34 pm

      Who says healthy eating has to be difficult? My favorite foods and flavors in this simple recipe. 🙂

      Reply
      • Meme says

        September 12, 2016 at 2:49 pm

        Exactly!! Thanks, Janice 🙂

        Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    This site uses Akismet to reduce spam. Learn how your comment data is processed.

    Primary Sidebar

    Welcome!

    Meme (a brunette female) is holding umbrella and spinning around in front of the Eiffel Tower wearing a denim jacket, skirt, and blue shoesHi, I'm Meme -- a thirty-something girl from Alabama living in San Diego! Join me as I prove that living a guilt-free, healthy lifestyle can be budget friendly, delicious & fun!
    Read More

    Let's Connect

    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube

    Most Popular

    pork tenderloin with gravy, mashed potatoes, and green beans on white plate with yellow and white striped napkin

    Crock Pot Pork Tenderloin

    jar of chocolate sauce with a spoon in it. empty small glass ice cream cups with a bowl of cherries on a wicker table

    Easy Chocolate Sauce

    Protein Pancakes from Living Well Kitchen

    protein pancakes

    white plate with a slice of zucchini lasagna

    Zucchini Lasagna

    spatula holding a microwave cookie

    Microwave Oatmeal Cookie

    stack of almond butter banana cookies with one cookie facing the front on wooden cutting board with a glass of milk, banana, oats, vanilla extract, and almond butter container

    Almond Butter Banana Cookies

    Gluten free Crab Cakes from Living Well Kitchen @memeinge

    Gluten free Crab Cakes

    chicken salad and a ritz cracker in a glass bowl on white table with green napkin

    No Mayo Chicken Salad

    Intuitive Eating

    brunette female holding a heart shaped pizza in a Parisian cafe

    Why Emotional Eating Isn't Bad

    hand holding an apple in front of apple trees

    Should I Eat Conventional or Organic Produce?

    havanese dog standing on arm of cream chair with a quilt in chair

    Intuitive Eating and Weight Loss

    brunette female sitting in a blanket in Versaille garden smiling and holding a container of container of food she is about to be eating

    What is Intuitive Eating

    Easy Meals

    Salmon with Mango Yogurt Sauce from Living Well Kitchen

    Salmon with Mango Yogurt Sauce

    breakfast burger on yellow napkin, avocado, tea, salsa, egg carton, veggie burger wrapper

    California Breakfast Burger

    3 Lamb Stuffed Zucchini on a white plate with a red napkin and fork and knife

    Curry Lamb Stuffed Zucchini

    Breakfast Potatoes with Peanut Butter from Living Well Kitchen

    Breakfast Potatoes with Peanut Butter

    Salads

    white countertop with clear bowl of miso dressing with a silver spoon next to a container of miso paste and a microplane with fresh ginger

    Miso Dressing

    white and black napkin with plate of pita chips, celery, and red bell peppers, and a bowl of chicken salad with pita chip in bowl

    Hummus Chicken Salad

    fresh strawberries on white counter with glass container of strawberry dressing, jar of balsamic vinegar

    Strawberry Salad Dressing

    bowl of Buffalo Chicken Salad, blue cheese, wing sauce, celery, cilantro

    Buffalo Chicken Salad

    As Seen On:

    As Seen On

    In Season

    bowl of ginger beef soup on a gold and white napkin with garlic, limes, and ginger

    Ginger Beef Soup

    Avocado Deviled Eggs

    rectangle serving dish with crawfish dip on a square plate with sliced orange bell peppers and pita chips with a green napkin

    Crawfish Dip

    salmon fillets covered in pesto in a white baking dish on wooden table

    Pesto Salmon

    Footer

    Living Well Kitchen is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

    • Home
    • About
    • Privacy Policy
    • Recipes

    Copyright © 2022

    We use cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish.Accept Reject Read More
    Privacy & Cookies Policy

    Privacy Overview

    This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
    Necessary
    Always Enabled
    Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
    Non-necessary
    Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
    SAVE & ACCEPT
    112 shares