Tuna White Bean Salad Flatbread – 27g protein and less than 300 calories!
Posted: 10/07/2013
This post may contain affiliate links. Please read my disclosure policy.
This tuna white bean salad flatbread is a pizza you don’t have to feel guilty about! Filling, flavorful and fun to eat — and unbelievably easy to prepare.
I’m so excited to be teaming up with Flatout Flatbread and StarKist to bring you this healthy and filling recipe. This flatbread pizza is very unique and light — but filling at the same time. You guys are going to love it.
My husband loves tuna. He ate it all the time when he was in the Marines. When he was a teacher, the staff of the school all contributed to a school cookbook for fundraising purposes.
Ben’s recipe was “Yellow Tuna.”
You might be thinking, “Ooooh a yellowfin tuna recipe?”
Nope.
Ben’s recipe was this: “Open a can of tuna, drain. Mix with mustard and eat with a fork.”
Yep.
If he can eat it like that, it is clear that he loves tuna. Me…I’m a little iffy on it but like it when it is prepared in certain ways.
And you all already know I love Flatout Flatbread, so I’m excited to partner with them for this post. I use one of Flatout’s products practically daily and love that they are a Michigan company.
Have you tried Flatout Flatbread? Try making a ham and egg wrap with herb, and or my vegetarian wrap with provolone and roasted red pepper hummus. I have a bunch of flatbread recipes that I’ll list for you at the end of this post. I’d love for you to try one!
The flatbread crust only has 140 calories and the herb and garlic tuna packet only contains 110 calories, making this a very low calorie entree! The herb and garlic tuna is so flavorful that you barely need dressing. I just spritz the spinach with a light spray of extra virgin olive oil for a little moisture and flavor. If you just have plain tuna, that’s okay, too. You may want to drizzle a bit of your favorite vinaigrette over the pizza.
The white beans lend such a creamy texture (plus nutrition and fiber) that you won’t even miss the mayo and cheese that often accompany tuna.
This tuna and white bean salad flatbread pizza is so protein packed (the flatbread alone has 7 grams!) that you’ll feel satisfied but not weighed down and heavy. Flatout is surprisingly high in fiber as well. (Can you tell I love the stuff?)
I love making this flatbread pizza for lunch or for a light dinner. Ben said “I could eat this every day!”
You can simplify this recipe for kids. I bake a Flatout flatbread pizza with tuna and a light sprinkle of cheese for my 3 year old. She loves it!
Looking for more easy Flatbread recipes?
Use Flatbread as a pizza crust or a wrap. Simple, nutritious, and delicious. Try:
- Bacon and Mushroom Flatbread with asparagus and ricotta
- Kale Flatbread with Parmesan and sun dried tomatoes
- Pesto Flatbread with fried egg and arugula
- Flatbread with hummus and vegetables
- Ricotta Flatbread with ricotta, bacon, squash, and maple pepitas
- Want to try making your own flatbread from scratch? Try this flatbread recipe.
Did you make this? Be sure to leave a review below and tag me @rachelcooksblog on Facebook, Instagram, or Pinterest!
servings
This is a pizza you don’t have to feel guilty about! Filling, flavorful and fun to eat — and unbelievably easy to prepare.
Ingredients
- 2 Thin Crust Flatout Flatbreads Artisan Pizza (Rustic White)
- olive oil spray
- about 4 cups (loosely packed) baby spinach
- two 2.6 ounce packages of herb and garlic Starkist Tuna Creations
- 1/3 cup Great Northern beans, drained and rinsed
- 1/4 of an English cucumber, cut into bite-sized pieces
- 1 Roma tomato, cut into bite-sized pieces
- 1/2 stalk of celery, sliced thinly
Instructions
- Preheat oven to 350°F. Brush or spray flatbread lightly on both sides with olive oil. Bake for 8 minutes or until golden brown and crisp.
- When it comes out of the oven, pile spinach on top (dividing between two flatbreads pizzas). Spray spinach lightly with olive oil. Top with tuna, beans, cucumber, tomato and celery. Serve immediately
Notes
- If using plain tuna, drizzle a bit of your favorite dressing over the pizza.
- Other white beans such as cannellini or navy beans may be used. If desired, lightly mash beans into tuna.
Nutrition Information
Serving: 1flatbread pizza, Calories: 611kcal, Carbohydrates: 83g, Protein: 44g, Fat: 16g, Saturated Fat: 4g, Polyunsaturated Fat: 10g, Cholesterol: 29mg, Sodium: 1008mg, Fiber: 22g, Sugar: 6g
This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the USDA Food Composition Database, whenever available, or otherwise other online calculators.
Disclaimer: I received products for recipe creation as well as a Target gift card. All opinions are always my own. I’m not even kidding, I sent Flatout about 4 Twitter messages asking them if they wanted to work with me because I love their products so much. Perseverance pays off — ha!
Jennifer Essad says
I’ve been craving the “Maurice Salad” that we used to order from Hudson’s restaurants in the department stores back in Michigan. I have the recipe from a cookbook they sold – this would be perfect pairings
Hannah says
yum!
D SCHMIDT says
I to like to mix the tuna with mayonnaise, sliced apples and sultanas the wrap in a Flat Out for a delicious lunch! Sounds like an odd combination but it is delicious.
Jordan Dunne says
I would make a tuna guac salad wrap! I mix the 100-calorie Wholly Guacamole packets with a serving of tuna and some salsa or spicy red pepper relish with a dash of hot sauce…I usually eat it as is, but it would make an awesome wrap on some Flatout bread.
Rachel Gurk says
Sounds great!
Kim Henrichs says
I would add jalapenos and cheddar cheese!
Kathleen says
I would make my tuna salad and spread on the flatbread. Then I’d slice some beefsteak tomatoes and put the slices on top with some salt and pepper.
Dorothy Teel says
I would make tuna melts with thousand island dressing and Starkist Tuna on a Flatout Flatbread these are so good.
kirsten g says
I love flat outs! I use them all the time instead of bread for sandwhiches. My fiance is a big tuna guy – sometimes I make him tuna fish sandwhiches – er wraps rather – using the flatouts. I must try this recipe too!
Nutmeg Nanny says
I’m not normally a fan of fish, but oh my goodness I am all over this recipe!!
Rachel Gurk says
I’m not a huge fan of fish either! But the herb & garlic flavor definitely helps!
Melissa C. says
Looks great!