White Bean & Tuna Spread

When it comes to cravings and energy slumps, this recipe has got your back.

It ticks all the boxes – wholesome, filling, nutritious and so, so simple.  Plenty of protein plus a load of fibre to keep you fuller for longer.

You can quickly whiz this up on a Sunday and have on hand for lunches during the week, whether at work or home.

Did I mention versatile?

I know not everyone loves olives like me, or capers for that matter.  Simply substitute your own flavour additions – perhaps red onion, parsley, chopped gherkins, dill, preserved lemon, chilli etc.

Here’s what you need:

  • 1 x 400g tin white beans such as cannellini
  • 1 small tin of sustainably sourced tuna or salmon
  • a good glug of olive oil
  • juice of one lemon

To mix through (or use your own favourite additions):

  • 1 x teaspoon capers, smashed
  • about 10 chopped kalamata olives
  • 1 x spring onion, sliced, including the green top
  • sea salt and ground pepper to taste
  • extra lemon quarter for an additional squeeze

Here’s what you do:

  • In a food processor, whiz all the above ingredients together until well mixed, adding in more olive oil if the mixture is a little dry
  • Stir through the additional ingredients
  • Season to taste
  • Add an additional squeeze of lemon to taste

Serve on a rice cracker, piece of toast or use as a dip with vegetable sticks (carrot, celery, zucchini, cucumber).

Why not try this as a breakfast alternative!

The mixture will keep in the fridge for a number of days.


I’d love to hear about your own version of this dish.  Share in the comments so we can all enjoy.

With your health in mind,


If you're looking for more energy, motivation and rebooting your health, I'll show you how. I love working with motivated women like you, women struggling with fatigue. I listen, investigate and then work with you step-by-step to Reboot Your Health so you can be busy, focused and full of energy,

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