Dinner that requires no hob, no oven, no patience
These no-cook tuna and cannellini salad jars are what I make when the kitchen feels like too much. No heat, no faff, just chopping, stirring and stacking. It’s proper food you can assemble in ten minutes, then eat immediately or stash in the fridge for tomorrow.
They’re a staple in healthy meals for tired weeknights at home, because the point is to feed yourself well when you’re running low. You still get protein, fibre, freshness and a dressing that makes it taste like lunch you’d pay for, but without leaving your kitchen.
Tinned tuna is the weeknight protein I trust
I keep a few tins of tuna in the cupboard for exactly this reason. It’s lean, satisfying and it behaves. I choose tuna in spring water most of the time, then add my own olive oil in the dressing so I can control flavour and richness.
For another quick, protein-first option that’s warm rather than cold, microwave mug omelette with feta peas and chives is my fast fallback.
Cannellini beans make it feel like a meal
Cannellini beans are creamy and mild, which is perfect because they let the lemon, herbs and mustard lead. They also add fibre and slow-release energy, so you do not end up rummaging for biscuits at 3 pm.
If you like bean-based meals that feel comforting, but you want something hot and spoonable, slow cooker lentil sweet potato dhal for weeknights is the opposite end of the same practicality scale.
The jar trick that keeps everything fresh
Salads get sad when the dressing hits the leaves too early. Jars fix that. Dressing at the bottom, sturdy bits next, leaves on top. Shake when you’re ready to eat, and suddenly you’ve got a crisp salad, not a soggy compromise.
If you’re building a week of low-effort meals, this pairs nicely with freezer veggie quinoa chilli with smoky cumin heat for the nights you want something hot, and air fryer cauliflower tacos with yoghurt slaw fast when you want crunch and spice.
Ingredients (serves 4)
For the lemon herb dressing
- 4 tbsp extra virgin olive oil (about 60 ml)
- 2 tbsp lemon juice (about 30 ml)
- 1 tsp Dijon mustard
- 1 tsp honey (optional)
- ½ tsp fine salt
- Black pepper
For the salad jars
- 2 x 400 g tins cannellini beans, drained and rinsed (about 480 g drained)
- 3 x 145 g tins tuna in spring water, drained (about 330 g drained)
- 250 g cherry tomatoes, halved
- 1 cucumber (about 250 g), diced
- 1 red pepper, diced (about 180 g)
- 100 g pitted olives, halved
- 60 g red onion, finely chopped
- 80 g rocket or mixed leaves
- 20 g fresh parsley, chopped
- 10 g fresh basil, torn (optional)
- 1 lemon, cut into wedges (for serving)
Ingredient notes
Choose good tuna if you can. Not fancy, just one you actually like eating. Tuna varies a lot in texture, some tins are flaky and moist, others are dry and a bit stringy. If yours is dry, add a splash more olive oil in the dressing and it softens beautifully.
Cannellini beans should be rinsed well. It reduces the salty, starchy liquid and makes the salad taste fresher. If you prefer a firmer bean, use butter beans instead. If you want smaller beans, haricot beans work too, but they are slightly less creamy.
Equipment
You’ll need 4 large jars with lids, about 750 ml each, or 6 smaller ones if you want smaller portions. Wide-mouth jars make this easier, because no one wants to spoon salad through a narrow opening like it’s a punishment.
A chopping board and a sharp knife are the main tools here, plus a small bowl or jug for mixing dressing. I also like a small spoon for layering the dressing neatly, it keeps the jar sides clean and makes the salad look more appealing, even if you’re the only one who sees it.
Instructions
Step 1: Mix the lemon herb dressing
In a small bowl or jug, whisk together olive oil, lemon juice, Dijon mustard, honey if using, salt and black pepper. Taste and adjust, more lemon for sharpness, more olive oil for richness.
Step 2: Layer the salad jars
Divide the dressing between the jars, it should sit at the bottom.
Layer in this order:
- Red onion
- Cannellini beans
- Cucumber, peppers and tomatoes
- Olives
- Tuna
- Rocket or mixed leaves
- Parsley and basil on top
Seal with lids and refrigerate, or eat straight away.
Step 3: Serve
When ready to eat, shake the jar well, or tip into a bowl for easier eating. Serve with extra lemon wedges.
Technique Notes
The layering order matters more than you’d think. Dressing at the bottom keeps it away from the leaves, and beans act like a buffer. Putting tuna above the juicy veg stops it from soaking up liquid and turning a bit soggy.
Drain everything properly. Watery cucumber and tomato juice can dilute the dressing and make the salad taste flat. If you have time, salt the diced cucumber lightly and leave it for 5 minutes, then pat dry, it keeps the crunch.
Serving Suggestions
I eat this as a standalone meal, usually with a slice of wholemeal toast or a small baked potato if I need something more filling. It’s also great with crispbread, the kind you can scoop beans and tuna onto like a tiny snack construction project.
If you’re serving it at home, tip everything into a big bowl, toss and pile onto plates with lemon wedges. A few capers on top are excellent if you’ve got them, salty little pops that make the whole thing taste sharper.
Wine and Beer Pairings
For wine, a Picpoul or Muscadet is a lovely match, both have bright acidity that suits lemon and tuna without making the salad taste metallic. If you prefer something with a bit more body, a dry Provence-style rosé works well, it handles olives and mustard without overpowering the herbs.
For beer, a crisp pilsner is spot on, clean and refreshing with salty olives and lemon dressing. A light session IPA also works if it’s not too bitter, hop citrus notes sit nicely with parsley and basil, and the bubbles keep the beans feeling lighter.
Frequently asked questions
How long do tuna and cannellini salad jars last in the fridge?
Up to 2 days for best texture. You can push to 3 days, but the leaves soften and the cucumber loses crunch.
Can I use fresh tuna instead of tinned tuna?
You can, but then it’s no longer no-cook. If you have leftover cooked tuna or salmon, flake it in and it’s excellent.
What can I use instead of rocket in salad jars?
Spinach, cos lettuce, mixed leaves, shredded cabbage. Choose something that can handle sitting in a jar without wilting instantly.
Is this salad jar recipe good for weight loss?
It can be part of a calorie-controlled plan, it’s high in protein and fibre. Adjust olive oil and portion size to suit your needs.
Can I make this tuna bean salad without mustard?
Yes. Swap Dijon for a squeeze more lemon and a pinch of salt, or use a little yoghurt to help emulsify the dressing.
Tips for Success: tuna cannellini salad jars
For tuna cannellini salad jars that stay fresh, keep the leaves completely dry and always layer them on top. Any moisture on the leaves speeds up wilting, and nobody wants limp rocket pretending to be salad.
Season with intention. Beans need salt and acid to taste good, so taste the dressing before you portion it out. I also squeeze a lemon wedge over the top just before eating, it wakes everything up and makes the herbs taste brighter.
Variations
Add grains to make it even more filling. A layer of cooked quinoa, bulgur or brown rice between the beans and veg turns this into a heartier jar. Keep grains cool before adding, and do not add them warm or you’ll steam the leaves.
Swap tuna for other proteins depending on your cupboard. Tinned salmon works well, cooked shredded chicken is great, and for a vegetarian option use extra beans plus chopped boiled eggs, or add cubes of feta if dairy is on the table.
Storage and Reheating: tuna cannellini salad jars
Store tuna cannellini salad jars sealed in the fridge for up to 2 days for best crunch. Keep them cold, especially if taking to work, a small ice pack in your lunch bag helps.
No reheating needed, obviously, but do let the jar sit at room temperature for 5 minutes before eating if it’s very cold. The dressing tastes better when it’s not fridge-chilled stiff.
Nutrition Information
Tuna provides lean protein that supports satiety and muscle maintenance, while cannellini beans bring fibre for gut health and steadier energy. The veg and herbs add micronutrients and volume, which helps you feel satisfied without needing a huge portion.
For lower sodium, choose low-salt beans if available, rinse them well, and use tuna in spring water with no added salt. Reduce olives or swap for chopped cucumber for crunch. For a lower-fat version, reduce olive oil to 3 tbsp and add 2 tbsp yoghurt into the dressing for creaminess. This recipe is naturally dairy-free and can be gluten-free depending on what you serve it with.
No-Cook Tuna Cannellini Salad Jars with Lemon Herbs
Ingredients Â
For the lemon herb dressing
- 4 tbsp olive oil extra virgin, about 60 ml
- 2 tbsp lemon juice about 30 ml
- 1 tsp Dijon mustard
- 1 tsp honey optional
- ½ tsp fine salt
- Black pepper
For the salad jars
- 800 g cannellini beans tinned, drained and rinsed (about 480 g drained)
- 330 g tuna x 145 g tins, in spring water, drained (about 330 g drained)
- 250 g cherry tomatoes halved
- 1 cucumber about 250 g, diced
- 1 red pepper diced (about 180 g)
- 100 g pitted olives halved
- 60 g red onion finely chopped
- 80 g rocket or mixed leaves
- 20 g fresh parsley chopped
- 10 g fresh basil torn (optional)
- 1 lemon cut into wedges (for serving)
InstructionsÂ
Mix the lemon herb dressing
- In a small bowl or jug, whisk together olive oil, lemon juice, Dijon mustard, honey if using, salt and black pepper. Taste and adjust, more lemon for sharpness, more olive oil for richness.
Layer the salad jars
- Divide the dressing between the jars, it should sit at the bottom.
- Layer in this order:
- Red onion
- Cannellini beans
- Cucumber, peppers and tomatoes
- Olives
- Tuna
- Rocket or mixed leaves
- Parsley and basil on top
- Seal with lids and refrigerate, or eat straight away.
Serve
- When ready to eat, shake the jar well, or tip into a bowl for easier eating. Serve with extra lemon wedges.