Quick Lemon Garlic Tuna and Cannellini Bean Salad
A high-protein, 10-minute dinner made entirely from pantry and fridge staples. Flaky albacore tuna and creamy white beans are tossed in a bright lemon-garlic Greek yogurt dressing.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Holly + Lila
Holly created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
0 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Colander · Whisk
Time saver
Store leftover salad in an airtight container in the refrigerator for up to 24 hours.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 5 steps complete
Next: Drain 1 can of albacore tuna and…
- 01
Drain 1 can of albacore tuna and…
Drain 1 can of albacore tuna and 0.5 cup of cannellini beans thoroughly in a mesh colander.
Tap card to mark done - 02
Whisk 0
In a medium serving bowl, whisk 0.25 cup plain greek yogurt, 1 tbsp olive oil, 1 tbsp lemon juice, and 1 minced garlic clove until smooth and emulsified.
Look for: smooth and emulsified
Tap card to mark done - 03
Add the drained tuna
Add the drained tuna, white beans, and 1 cup baby spinach to the bowl.
Tap card to mark done - 04
Gently flake the tuna with a fork…
Gently flake the tuna with a fork while tossing all ingredients together until evenly coated in dressing.
Look for: evenly coated in dressing
Tap card to mark done - 05
Sprinkle 2 tbsp pumpkin seeds over the…
Sprinkle 2 tbsp pumpkin seeds over the top before serving.
Ready when: everything is assembled and ready to enjoy
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