15 Canned Tuna Recipes for High-Protein Meals

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Did you know that a single can of tuna packs around 20 grams of protein? If you want to boost your protein intake while enjoying delicious meals, you’ve come to the right place!

In this blog post, we’ll explore 15 mouth-watering canned tuna recipes that are high in protein and perfect for any occasion. Get ready to discover nutritious and flavorful dishes that will inspire your next culinary adventure!

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Table of Contents

Spicy Tuna & Avocado Quinoa Bowl

This Spicy Tuna & Avocado Quinoa Bowl combines the rich flavors of spicy tuna and creamy avocado with the wholesome goodness of quinoa, making it a nutritious and satisfying meal. The contrasting textures and vibrant flavors will keep your taste buds excited and your hunger at bay.

Ingredients:

1 cup quinoa
2 cups water
1 can (5 oz) tuna, drained
2 tablespoons sriracha sauce
1 tablespoon soy sauce
1 ripe avocado, diced
1 tablespoon sesame oil
1/4 cup green onions, chopped
2 tablespoons sesame seeds
1 small cucumber, sliced
1 teaspoon lime juice
Salt to taste

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Total Time: 25 minutes

Instructions:

1. Rinse the quinoa under cold water and drain.

2. In a medium saucepan, combine the rinsed quinoa and 2 cups of water. Bring to a boil.

3. Reduce the heat to low, cover, and let it simmer for about 15 minutes or until the quinoa is cooked and water is absorbed.

4. While quinoa is cooking, in a bowl, mix the drained tuna, sriracha sauce, soy sauce, and sesame oil until well combined.

5. Once quinoa is done, fluff it with a fork and let it cool slightly.

6. In serving bowls, layer the quinoa, then top with the spicy tuna mixture, diced avocado, cucumber slices, and garnish with green onions and sesame seeds.

7. Drizzle with lime juice and season with salt to taste before serving.

Tips:

For extra spice, add more sriracha to the tuna mixture.
Feel free to substitute quinoa with brown rice for a different texture.
Adding pickled ginger can enhance the flavor and complement the dish.

Mediterranean Tuna Pasta Salad

This Mediterranean Tuna Pasta Salad is a refreshing dish filled with vibrant flavors and wholesome ingredients. Packed with protein from the tuna and enriched by tangy olives and fresh herbs, it’s perfect for a light lunch or a side at gatherings.

Ingredients:

8 ounces pasta (e.g., fusilli or penne)
1 can tuna in olive oil, drained
1 cup cherry tomatoes, halved
1/2 cup cucumber, diced
1/4 cup red onion, finely chopped
1/4 cup pitted Kalamata olives, halved
1/4 cup feta cheese, crumbled
1/4 cup fresh parsley, chopped
3 tablespoons olive oil
2 tablespoons red wine vinegar
1 teaspoon dried oregano
Salt and pepper to taste

Preparation Time: 10 minutes

Cooking Time: 10 minutes

Total Time: 20 minutes

Instructions:

1. Cook the pasta according to package instructions until al dente. Drain and rinse under cold water to cool.

2. In a large bowl, combine the cooled pasta, tuna, cherry tomatoes, cucumber, red onion, Kalamata olives, feta cheese, and parsley.

3. In a small bowl, whisk together the olive oil, red wine vinegar, oregano, salt, and pepper.

4. Pour the dressing over the pasta mixture and toss gently to combine.

5. Serve immediately or refrigerate for 30 minutes to allow the flavors to meld.

Tips:

Feel free to add or substitute other vegetables like bell peppers or artichokes for extra flavor and texture.
This salad can be made a day in advance; just store it in an airtight container in the refrigerator.
For added flavor, consider using fresh lemon juice or zest in the dressing.

Tuna-Stuffed Bell Peppers

This Tuna-Stuffed Bell Peppers recipe is a delightful blend of flavors that brings together the savory taste of tuna, the freshness of bell peppers, and a hint of creaminess. The dish is not only healthy but also incredibly satisfying, perfect for a quick lunch or dinner.

Ingredients:

4 bell peppers (any color)
2 cans tuna, drained
1/2 cup mayonnaise
1/4 cup diced celery
1/4 cup diced red onion
1 teaspoon Dijon mustard
1 teaspoon lemon juice
1/2 teaspoon salt
1/4 teaspoon black pepper
1 cup shredded cheddar cheese

Preparation Time: 15 minutes

Cooking Time: 30 minutes

Total Time: 45 minutes

Instructions:

1. Preheat your oven to 375°F (190°C).

2. Cut the tops off the bell peppers and remove the seeds and membranes.

3. In a mixing bowl, combine drained tuna, mayonnaise, celery, red onion, Dijon mustard, lemon juice, salt, and black pepper.

4. Mix well until all ingredients are thoroughly combined.

5. Stuff each bell pepper with the tuna mixture, pressing down slightly to pack it in.

6. Place stuffed bell peppers in a baking dish and top each with shredded cheddar cheese.

7. Cover the dish with aluminum foil and bake for 25 minutes.

8. Remove the foil and bake for an additional 5 minutes, or until the cheese is bubbly and golden.

Tips:

Feel free to add other vegetables, such as corn or diced tomatoes, to the tuna mixture for extra flavor.
For a spicier kick, add chopped jalapeños or a dash of hot sauce to the filling.
This dish can be prepped ahead of time. Just store the stuffed peppers in the refrigerator before baking and pop them in the oven when ready.

Tangy Tuna Melt with Whole Grain Bread

This Tangy Tuna Melt with Whole Grain Bread is the perfect blend of savory tuna, creamy cheese, and a zesty kick, all nestled between crunchy whole grain slices that provide a wholesome and satisfying meal.

Ingredients:

1 can (5 oz) tuna, drained
2 tablespoons mayonnaise
1 tablespoon Dijon mustard
1 tablespoon lemon juice
1/4 cup chopped celery
1/4 cup shredded cheddar cheese
4 slices whole grain bread
2 tablespoons butter, softened
1/2 teaspoon paprika

Preparation Time: 10 minutes

Cooking Time: 5 minutes

Total Time: 15 minutes

Instructions:

1. In a mixing bowl, combine tuna, mayonnaise, Dijon mustard, lemon juice, chopped celery, shredded cheese, and paprika. Mix well until all ingredients are combined.

2. Heat a skillet over medium heat and spread butter on one side of each slice of whole grain bread.

3. Place two slices of bread, buttered side down, in the skillet. Add half of the tuna mixture on top of each slice.

4. Top with the remaining slices of bread, buttered side up, and cook for about 2-3 minutes until golden brown.

5. Carefully flip the sandwiches and cook for another 2-3 minutes until both sides are crispy and the cheese is melted.

6. Remove from skillet, slice in half, and serve hot.

Tips:

For added flavor, include chopped pickles or capers in the tuna mixture.
Use a mix of cheeses, such as mozzarella and cheddar, for a creamier melt.
Feel free to add sliced tomatoes or avocado for extra freshness.
Serve with a side of mixed greens or a light soup for a complete meal.

Creamy Tuna and White Bean Dip

This Creamy Tuna and White Bean Dip is a delightful blend of rich flavors that create a perfect appetizer or snack. With its creamy texture and savory taste, it’s sure to please any crowd.

Ingredients:

1 can (15 ounces) white beans, rinsed and drained
1 can (5 ounces) tuna in water, drained
1/4 cup plain Greek yogurt
2 tablespoons olive oil
2 tablespoons fresh lemon juice
1 clove garlic, minced
1/2 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon chopped fresh parsley (optional)

Preparation Time: 10 minutes

Cooking Time: 0 minutes

Total Time: 10 minutes

Instructions:

1. In a food processor, combine the white beans, tuna, Greek yogurt, olive oil, lemon juice, garlic, salt, and black pepper.

2. Blend until smooth and creamy, scraping down the sides as needed.

3. Taste and adjust seasoning, adding more salt or lemon juice if desired.

4. Transfer the dip to a serving bowl and sprinkle with chopped parsley if using.

5. Serve with pita chips, crackers, or fresh vegetables for dipping.

Tips:

For added flavor, mix in some chopped capers or a dash of hot sauce.
This dip can be made a day ahead and stored in the fridge to allow the flavors to meld.
Feel free to substitute tuna with canned salmon for a different twist.

Tuna and Sweet Potato Cakes

This Tuna and Sweet Potato Cakes recipe combines the savory flavor of tuna with the natural sweetness of sweet potatoes, creating a delightful dish that’s both nutritious and satisfying. Perfect as a snack or main course, these cakes are sure to please everyone at the table.

Ingredients:

1 can (5 ounces) tuna, drained
1 cup sweet potato, cooked and mashed
1/2 cup breadcrumbs
1/4 cup diced onion
1/4 cup chopped fresh parsley
1 tsp garlic powder
1 tsp paprika
1 egg, lightly beaten
2 tbsp olive oil, for frying
Salt and pepper to taste

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Total Time: 25 minutes

Instructions:

1. In a large bowl, combine the drained tuna, mashed sweet potato, breadcrumbs, onion, parsley, garlic powder, paprika, and the beaten egg. Season with salt and pepper.

2. Mix the ingredients until well combined, then form the mixture into small cakes, about 2 inches in diameter.

3. Heat olive oil in a skillet over medium heat. Once hot, add the cakes in batches, being careful not to overcrowd the pan.

4. Cook for about 3-4 minutes on each side, or until golden brown and crispy.

5. Transfer the cooked cakes to a paper towel-lined plate to drain excess oil, then serve warm.

Tips:

For added flavor, try mixing in some grated cheese.
These cakes can be frozen; just place them in a single layer on a baking sheet, freeze, then transfer to a zip-top bag.
Serve with a creamy dipping sauce for an extra taste boost.

Zesty Tuna & Chickpea Salad

This Zesty Tuna & Chickpea Salad is a vibrant and nutritious dish that combines the delightful flavors of fresh herbs, zesty lemon, and protein-packed ingredients. It’s perfect for a quick lunch or as a refreshing side for dinner.

Ingredients:

1 can tuna, drained
1 cup canned chickpeas, rinsed and drained
1/2 cup diced cucumber
1/2 cup cherry tomatoes, halved
1/4 cup red onion, finely chopped
1/4 cup fresh parsley, chopped
3 tablespoons olive oil
2 tablespoons lemon juice
1 teaspoon Dijon mustard
Salt and pepper to taste

Preparation Time: 10 minutes

Cooking Time: 0 minutes

Total Time: 10 minutes

Instructions:

1. In a large bowl, combine the drained tuna and chickpeas.

2. Add the diced cucumber, cherry tomatoes, red onion, and chopped parsley to the bowl.

3. In a separate small bowl, whisk together the olive oil, lemon juice, Dijon mustard, salt, and pepper.

4. Pour the dressing over the salad mixture and toss gently to combine.

5. Serve immediately or refrigerate for 30 minutes to allow flavors to meld.

Tips:

For extra protein, add diced avocado or hard-boiled eggs.
This salad can be made a day in advance; just store the dressing separately and mix before serving.
Experiment with other fresh herbs like cilantro or basil for a unique twist.

Tuna Zucchini Noodle Stir-Fry

This Tuna Zucchini Noodle Stir-Fry is a deliciously light and healthy dish that combines fresh zucchini noodles and tender tuna, creating a perfect balance of flavors.

The savory notes from garlic and soy sauce complement the freshness of the vegetables, making it a delightful meal option.

Ingredients:

2 medium zucchinis, spiralized
1 can (5 oz) tuna, drained
1 tablespoon olive oil
2 cloves garlic, minced
1 small bell pepper, sliced
1 cup snap peas, trimmed
2 tablespoons soy sauce
1 teaspoon sesame oil
1/4 teaspoon red pepper flakes (optional)
2 tablespoons green onions, chopped

Preparation Time: 10 minutes

Cooking Time: 10 minutes

Total Time: 20 minutes

Instructions:

1. Heat the olive oil in a large skillet over medium heat.

2. Add minced garlic and sliced bell pepper; sauté for 2-3 minutes until tender.

3. Add snap peas and continue cooking for an additional 2 minutes.

4. Stir in the spiralized zucchini noodles and cook for 3-4 minutes until slightly softened.

5. Add the drained tuna, soy sauce, sesame oil, and red pepper flakes; mix well to combine.

6. Cook for another 1-2 minutes until heated through.

7. Garnish with chopped green onions before serving.

Tips:

For added protein, consider including a scrambled egg or tofu.
Feel free to substitute vegetables according to your preference; broccoli or carrots work well.
To make it gluten-free, use tamari instead of soy sauce.

Rich Tuna and Broccoli Cheese Bake

This Rich Tuna and Broccoli Cheese Bake is a delightful blend of creamy cheese, tender tuna, and nutritious broccoli, making it a perfect comfort food. The combination of rich flavors and satisfying textures will have everyone coming back for seconds!

Ingredients:

2 cups broccoli florets
1 can (12 oz) tuna, drained and flaked
1 cup cooked rice
1 cup shredded cheddar cheese
1 cup milk
1/2 cup mayonnaise
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon black pepper
1/4 teaspoon salt
1/2 cup breadcrumbs

Preparation Time: 15 minutes

Cooking Time: 30 minutes

Total Time: 45 minutes

Instructions:

1. Preheat your oven to 350°F (175°C).

2. In a pot of boiling water, cook the broccoli florets for about 3 minutes until just tender, then drain and set aside.

3. In a large mixing bowl, combine the drained tuna, cooked rice, cheddar cheese, milk, mayonnaise, garlic powder, onion powder, black pepper, and salt. Mix well.

4. Gently fold in the cooked broccoli until evenly distributed.

5. Pour the mixture into a greased baking dish and sprinkle breadcrumbs evenly on top.

6. Bake in the preheated oven for 25-30 minutes, or until the top is golden brown and the cheese is bubbly.

7. Let it cool for a few minutes before serving.

Tips:

Feel free to substitute the tuna with chicken or another protein for variety.
For extra flavor, add chopped onions or bell peppers to the mixture.
Make it a complete meal by serving with a side salad.

Tex-Mex Tuna Tacos

These Tex-Mex Tuna Tacos are a delightful fusion of bold flavors, featuring zingy spices and fresh ingredients that make for a quick and satisfying meal. Perfect for lunch or a casual dinner, they are both healthy and easy to prepare!

Ingredients:

2 cans tuna, drained
1 tablespoon olive oil
1 teaspoon chili powder
1 teaspoon cumin
1/2 teaspoon smoked paprika
1/4 teaspoon salt
1/4 teaspoon black pepper
1/2 cup diced tomatoes
1/4 cup red onion, diced
1/4 cup fresh cilantro, chopped
8 small corn tortillas
1 avocado, sliced
1 lime, cut into wedges

Preparation Time: 10 minutes

Cooking Time: 5 minutes

Total Time: 15 minutes

Instructions:

1. In a bowl, combine the drained tuna, olive oil, chili powder, cumin, smoked paprika, salt, and black pepper. Mix well until all ingredients are thoroughly incorporated.

2. Heat a non-stick skillet over medium heat. Warm the corn tortillas for about 30 seconds on each side until pliable.

3. Once the tortillas are warmed, assemble the tacos by adding a generous portion of the seasoned tuna mixture to each tortilla.

4. Top each taco with diced tomatoes, red onion, chopped cilantro, and slices of avocado.

5. Serve immediately with lime wedges for squeezing over the tacos.

Tips:

For added heat, include sliced jalapeños or a dash of hot sauce.
Feel free to substitute the tuna with canned salmon or chicken for variety.
Make it a complete meal by serving with a side of Mexican rice or beans.

Tuna Niçoise Salad with Garlic Vinaigrette

This Tuna Niçoise Salad with Garlic Vinaigrette is a delightful mix of fresh ingredients, making it a perfect light meal. Bursting with flavors from tender tuna, crisp greens, and a zesty dressing, it’s both healthy and satisfying.

Ingredients:

2 cups mixed salad greens
1 cup green beans, trimmed
2 medium potatoes, cubed
1 cup cherry tomatoes, halved
1 can (5 oz) tuna in olive oil, drained
2 hard-boiled eggs, quartered
1/4 cup black olives, pitted and halved
1/4 cup olive oil
1 tablespoon red wine vinegar
2 garlic cloves, minced
1 teaspoon Dijon mustard
Salt and pepper to taste

Preparation Time: 15 minutes

Cooking Time: 20 minutes

Total Time: 35 minutes

Instructions:

1. Boil the cubed potatoes in salted water for about 10-15 minutes until tender. Drain and let cool.

2. In the same pot, add the green beans and cook for about 4-5 minutes until vibrant green and tender-crisp. Drain and cool under cold water.

3. In a small bowl, whisk together the olive oil, red wine vinegar, minced garlic, Dijon mustard, salt, and pepper to make the garlic vinaigrette.

4. In a large serving bowl, combine the salad greens, potatoes, green beans, cherry tomatoes, drained tuna, hard-boiled eggs, and olives.

5. Drizzle the garlic vinaigrette over the salad and gently toss to combine.

6. Serve immediately and enjoy your fresh Tuna Niçoise Salad!

Tips:

For a more substantial salad, add extra potatoes or use quinoa as a base.
If you prefer fresh tuna, sear it lightly in a pan for a few minutes on each side.
Feel free to experiment with different vegetables such as bell peppers or radishes for added crunch.

Lemony Tuna and Spinach Stuffed Mushrooms

This Lemony Tuna and Spinach Stuffed Mushrooms recipe brings a delightful combination of zesty lemon and savory tuna, making for a healthy and satisfying appetizer. The fresh flavors of spinach and herbs elevate this dish, appealing to both seafood lovers and those looking for a light yet filling bite.

Ingredients:

12 large portobello mushrooms
1 can (5 oz) tuna, drained
2 cups fresh spinach, chopped
1/4 cup cream cheese, softened
1/4 cup grated Parmesan cheese
1 tablespoon lemon juice
1 teaspoon lemon zest
1 clove garlic, minced
1/2 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons olive oil
2 tablespoons fresh parsley, chopped

Preparation Time: 15 minutes

Cooking Time: 20 minutes

Total Time: 35 minutes

Instructions:

1. Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.

2. Carefully remove the stems from the portobello mushrooms and gently scrape out the gills with a spoon.

3. In a bowl, mix together the drained tuna, chopped spinach, cream cheese, grated Parmesan, lemon juice, lemon zest, minced garlic, salt, and black pepper until well combined.

4. Brush the mushroom caps with olive oil and place them on the prepared baking sheet, gill side up.

5. Generously spoon the tuna and spinach mixture into each mushroom cap, pressing down lightly to pack the filling.

6. Bake in the preheated oven for about 20 minutes, or until the mushrooms are tender and the filling is heated through.

7. Remove from the oven and sprinkle with chopped parsley before serving.

Tips:

For extra flavor, add a pinch of red pepper flakes to the filling.
These stuffed mushrooms can be made ahead of time; just assemble and refrigerate before baking.
Feel free to substitute the tuna with canned salmon or chicken for a different twist.

Savory Tuna Fried Rice

This Savory Tuna Fried Rice combines the delightful flavors of tender tuna, fresh vegetables, and aromatic spices, making it a quick and satisfying meal. Perfect for a weeknight dinner, it’s both hearty and healthy!

Ingredients:

2 cups cooked rice
1 can tuna, drained
1 tablespoon vegetable oil
1 onion, chopped
2 carrots, diced
1 cup frozen peas
3 tablespoons soy sauce
2 green onions, sliced
1 teaspoon garlic powder
Salt and pepper to taste

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Total Time: 25 minutes

Instructions:

1. Heat the vegetable oil in a large skillet over medium heat.

2. Add the chopped onion and cook until translucent, about 3 minutes.

3. Stir in the diced carrots and cook for an additional 2-3 minutes.

4. Add the frozen peas and continue to stir-fry until the vegetables are tender.

5. Add the cooked rice to the skillet, breaking up any clumps.

6. Mix in the drained tuna, soy sauce, garlic powder, and green onions.

7. Season with salt and pepper to taste, and stir until everything is well combined and heated through.

8. Serve hot and enjoy your savory dish!

Tips:

For extra flavor, consider adding a splash of sesame oil.
You can substitute any leftover vegetables you have on hand.
Serve with a sprinkle of sesame seeds for added crunch.

Hearty Tuna and Lentil Soup

This Hearty Tuna and Lentil Soup is a nutritious and satisfying dish that brings together the bold flavors of tuna and earthy lentils. It’s perfect for a comforting meal packed with protein and fiber.

Ingredients:

1 cup lentils, rinsed
4 cups vegetable broth
1 can (12 oz) tuna, drained and flaked
1 medium onion, chopped
2 cloves garlic, minced
2 medium carrots, diced
2 stalks celery, diced
1 teaspoon dried thyme
1 teaspoon smoked paprika
1 tablespoon olive oil
Salt and pepper to taste
1 tablespoon fresh lemon juice

Preparation Time: 15 minutes

Cooking Time: 30 minutes

Total Time: 45 minutes

Instructions:

1. In a large pot, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion, carrots, and celery; sauté for about 5 minutes until softened.

2. Add the minced garlic, dried thyme, and smoked paprika to the pot, stirring for another minute until fragrant.

3. Pour in the lentils and vegetable broth, bringing it to a boil. Reduce heat and simmer for about 25 minutes, or until the lentils are tender.

4. Stir in the flaked tuna and lemon juice, cooking for an additional 5 minutes to heat through. Season with salt and pepper to taste.

5. Serve hot, garnished with fresh herbs if desired.

Tips:

For added flavor, consider using fish broth instead of vegetable broth.
You can substitute or add vegetables like spinach or kale for extra nutrients.
Leftover soup can be stored in the refrigerator for up to 3 days or frozen for future lunches.

Thai Tuna Salad Rolls with Peanut Sauce

This Thai Tuna Salad Rolls with Peanut Sauce recipe brings a delightful combination of fresh flavors and textures, all wrapped in gluten-free rice paper. The savory tuna, crisp vegetables, and creamy peanut sauce make it a refreshing and satisfying dish for any occasion.

Ingredients: