When it comes to quick, easy, and nutritious meals, canned tuna is a pantry staple that deserves some love. With its rich source of omega-3 fatty acids, protein, and various essential vitamins and minerals, this affordable ingredient can be a game-changer for health-conscious home cooks. But let’s face it – the same old tuna salad or sandwich can get boring fast! That’s why we’ve gathered 25 mouth-watering, healthy canned tuna recipes to spice up your meal prep routine and satisfy your cravings.
From classic combinations like tuna and avocado salad to innovative ideas like tuna stuffed bell peppers, these recipes showcase the versatility of this humble ingredient. Whether you’re a busy professional looking for a fast lunch solution or an adventurous cook seeking inspiration for a family dinner, we’ve got you covered. In this article, we’ll dive into the world of healthy canned tuna recipes and explore all the ways you can elevate this pantry staple to new heights.
Tuna and Avocado Salad
A refreshing and healthy salad that combines the flavors of tuna, avocado, and citrus, perfect for a light lunch or dinner.
Ingredients:
– 1 can of tuna (drained and flaked)
– 2 ripe avocados, diced
– 1/4 cup freshly squeezed lemon juice
– 1 tablespoon olive oil
– Salt and pepper to taste
– Chopped fresh cilantro for garnish (optional)
Instructions:
1. In a medium-sized bowl, combine the tuna, avocado, lemon juice, and olive oil.
2. Mix well until all the ingredients are fully incorporated.
3. Season with salt and pepper to taste.
4. Garnish with chopped cilantro if desired.
5. Cover and refrigerate for at least 30 minutes to allow the flavors to meld together.
Cooking Time: None! This salad is ready in just a few minutes.
Healthy Tuna Pasta Salad
This light and refreshing tuna pasta salad is perfect for a quick lunch or dinner. With the combination of protein-rich tuna, whole wheat pasta, and crunchy veggies, you’ll feel good knowing you’re nourishing your body.
Ingredients:
– 8 oz whole wheat pasta
– 1 can of tuna in water (drained and flaked)
– 1 cup cherry tomatoes, halved
– 1 cup cucumber, sliced
– 1/2 cup red bell pepper, sliced
– 1 tablespoon olive oil
– 2 tablespoons lemon juice
– Salt and pepper to taste
– Chopped fresh parsley for garnish (optional)
Instructions:
1. Cook pasta according to package instructions until al dente. Drain and set aside.
2. In a large bowl, combine tuna, cherry tomatoes, cucumber, and red bell pepper.
3. In a small bowl, whisk together olive oil and lemon juice.
4. Pour the dressing over the tuna mixture and toss to coat.
5. Add cooked pasta to the bowl and toss until well combined.
6. Season with salt and pepper to taste.
7. Garnish with chopped fresh parsley if desired.
Cooking Time: 15 minutes
Tuna Stuffed Bell Peppers
This recipe is a creative twist on traditional stuffed peppers, featuring the savory flavor of tuna mixed with aromatic spices and crunchy bell peppers. A perfect combination for a quick and easy dinner!
Ingredients:
– 4 large bell peppers, any color
– 1 (5 oz) can of tuna in water, drained and flaked
– 1/2 cup cooked white rice
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 1 clove garlic, minced
– 1 teaspoon paprika
– Salt and pepper to taste
– 1 tablespoon chopped fresh parsley
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a bowl, mix tuna, rice, olive oil, onion, garlic, paprika, salt, and pepper.
4. Stuff each bell pepper with the tuna mixture, filling as full as possible.
5. Place stuffed peppers in a baking dish and cover with aluminum foil.
6. Bake for 25 minutes, then remove foil and bake an additional 10-15 minutes until bell peppers are tender.
Cooking Time: 35-40 minutes
Low-Carb Tuna Lettuce Wraps
Get ready to enjoy a delicious and healthy snack or meal that’s perfect for low-carb diets. This simple recipe combines canned tuna with fresh lettuce, creamy avocado, and tangy tomato for a flavor-packed treat.
Ingredients:
– 1 can of tuna (drained and flaked)
– 4-6 large lettuce leaves
– 1 ripe avocado, mashed
– 2 tomatoes, diced
– 1 tablespoon of olive oil
– Salt and pepper to taste
– Optional: lemon juice, chopped onions, or paprika for added flavor
Instructions:
1. Wash and dry the lettuce leaves.
2. Mix the tuna with a squeeze of olive oil, salt, and pepper.
3. Assemble the wraps by placing a spoonful of tuna mixture onto a lettuce leaf, followed by a dollop of mashed avocado and some diced tomatoes.
4. Repeat the layers until all ingredients are used up.
5. Serve immediately and enjoy!
Cooking Time: 10 minutes
Tuna and Quinoa Salad
This refreshing salad combines the protein-packed power of tuna with the nutty goodness of quinoa, all wrapped up in a zesty dressing. Perfect for a quick lunch or dinner that’s both healthy and delicious.
Ingredients:
– 1 cup cooked quinoa
– 1 can (5 oz) of tuna in water, drained and flaked
– 1/2 cup diced red bell pepper
– 1/4 cup chopped fresh parsley
– 2 tbsp freshly squeezed lemon juice
– 1 tsp olive oil
– Salt and pepper to taste
Instructions:
1. In a medium bowl, combine cooked quinoa, tuna, red bell pepper, and parsley.
2. In a small bowl, whisk together lemon juice and olive oil.
3. Pour the dressing over the quinoa mixture and toss to coat.
4. Season with salt and pepper to taste.
5. Serve chilled or at room temperature.
Cooking Time: 10 minutes
Spicy Tuna and Cucumber Salad
This refreshing salad combines the omega-3 richness of tuna with the cooling crunch of cucumber and a kick of heat from Korean chili flakes. Perfect for a light lunch or dinner, this recipe is quick to prepare and packed with flavor.
Ingredients:
– 1 can of tuna (drained and flaked)
– 2 cucumbers, peeled and thinly sliced
– 1/4 cup of chopped cilantro
– 2 tablespoons of soy sauce
– 1 tablespoon of Gochujang (Korean chili paste)
– 1 tablespoon of lime juice
– Salt and pepper to taste
– Sesame seeds for garnish (optional)
Instructions:
1. In a medium bowl, combine the tuna, cilantro, soy sauce, Gochujang, and lime juice. Mix well.
2. Add the sliced cucumbers to the bowl and toss gently to combine.
3. Season with salt and pepper to taste.
4. Garnish with sesame seeds if desired.
5. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 10 minutes
Tuna and White Bean Salad
A refreshing and protein-packed salad that combines the rich flavors of tuna with the creaminess of cannellini beans, perfect for a light and satisfying meal or snack.
Ingredients:
– 1 can of tuna in water (drained and flaked)
– 1 cup cooked cannellini beans
– 1/2 cup chopped red onion
– 1/4 cup chopped fresh parsley
– 2 tablespoons olive oil
– 2 tablespoons lemon juice
– Salt and pepper to taste
Instructions:
1. In a medium-sized bowl, combine the flaked tuna, cooked cannellini beans, chopped red onion, and chopped parsley.
2. In a small bowl, whisk together the olive oil and lemon juice.
3. Pour the dressing over the tuna mixture and toss to combine.
4. Season with salt and pepper to taste.
5. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: None
Healthy Tuna Melt on Whole Grain
A delicious and nutritious twist on the classic tuna melt, this recipe combines the omega-3 benefits of tuna with the fiber-rich goodness of whole grain bread.
Ingredients:
– 1 can of sustainable tuna (drained and flaked)
– 2 tablespoons of low-fat mayonnaise
– 1 tablespoon of Dijon mustard
– 1/4 cup of chopped fresh parsley
– 2 slices of whole grain bread
– 1 slice of reduced-fat cheddar cheese
– Salt and pepper to taste
Instructions:
1. Preheat a non-stick skillet or griddle over medium heat.
2. In a small bowl, mix together tuna, mayonnaise, Dijon mustard, and parsley until well combined.
3. Butter one side of each bread slice.
4. Place one bread slice, butter-side down, in the skillet.
5. Spoon the tuna mixture on top of the bread.
6. Place the cheese slice on top of the tuna.
7. Top with the second bread slice, butter-side up.
8. Cook for 2-3 minutes or until the bread is golden brown and the cheese is melted.
9. Flip and cook for an additional minute.
Cooking Time: 4-5 minutes
Tuna and Chickpea Salad
This refreshing salad combines the protein-packed punch of tuna with the creamy texture of chickpeas, all wrapped up in a zesty dressing. Perfect for a quick lunch or dinner, this recipe is easy to make and packed with flavor.
Ingredients:
– 1 can of tuna (drained and flaked)
– 1 can of chickpeas (drained and rinsed)
– 1/2 cup of diced red bell pepper
– 1/4 cup of chopped fresh parsley
– 2 tablespoons of olive oil
– 2 tablespoons of lemon juice
– Salt and pepper to taste
Instructions:
1. In a medium-sized bowl, combine the tuna, chickpeas, red bell pepper, and parsley.
2. In a small bowl, whisk together the olive oil and lemon juice.
3. Pour the dressing over the tuna mixture and toss to coat.
4. Season with salt and pepper to taste.
5. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 10 minutes
Tuna and Spinach Omelette
Start your day with a nutritious and delicious omelette packed with tuna, spinach, and eggs.
Ingredients:
– 2 large eggs
– 1/4 cup canned tuna in water, drained
– 1/4 cup fresh spinach leaves, chopped
– 1 tablespoon butter
– Salt and pepper to taste
Instructions:
1. In a medium bowl, whisk together the eggs and a pinch of salt until well-beaten.
2. Heat the butter in a non-stick skillet over medium heat.
3. Pour in the egg mixture and cook for about 30 seconds or until the edges start to set.
4. Add the chopped spinach and canned tuna to one half of the omelette.
5. Use a spatula to gently fold the other half of the omelette over the filling.
6. Cook for an additional 30-45 seconds, until the eggs are almost set.
7. Slide the omelette onto a plate and serve hot.
Cooking Time: Approximately 4-5 minutes
Tuna and Sweet Potato Patties
These moist and flavorful patties are a great way to add some omega-3s and complex carbohydrates to your meal. The combination of canned tuna, mashed sweet potatoes, and spices creates a unique flavor profile that’s both savory and slightly sweet.
Ingredients:
– 1 can of tuna (drained and flaked)
– 2 medium sweet potatoes, cooked and mashed
– 1/4 cup panko breadcrumbs
– 1 tablespoon olive oil
– 1 teaspoon Dijon mustard
– 1/2 teaspoon paprika
– Salt and pepper to taste
– 2 tablespoons chopped fresh parsley
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a medium bowl, combine tuna, mashed sweet potatoes, panko breadcrumbs, olive oil, Dijon mustard, paprika, salt, and pepper. Mix well.
3. Divide mixture into 4-6 portions, depending on desired size.
4. Shape each portion into a patty.
5. Place patties on a baking sheet lined with parchment paper.
6. Bake for 15-20 minutes or until lightly browned.
Cooking Time: 15-20 minutes
Tuna and Brown Rice Bowl
This simple recipe combines the protein-rich tuna with fiber-filled brown rice, making for a well-rounded and satisfying meal. Perfect for a quick lunch or dinner, this bowl is packed with flavor and nutrients.
Ingredients:
– 1 can of tuna (drained and flaked)
– 1 cup cooked brown rice
– 1 tablespoon soy sauce
– 1 tablespoon olive oil
– 1 teaspoon grated ginger
– Salt and pepper to taste
– Optional: chopped green onions, sesame seeds, and diced bell peppers for garnish
Instructions:
1. Cook the brown rice according to package instructions.
2. In a small bowl, whisk together soy sauce, olive oil, and grated ginger.
3. Add the flaked tuna to the bowl and stir until coated with the marinade.
4. To assemble the bowls, divide the cooked brown rice among four bowls. Top each bowl with the marinated tuna, and garnish with chopped green onions, sesame seeds, and diced bell peppers if desired.
Cooking Time: 15-20 minutes
Tuna and Kale Salad
A refreshing and protein-packed salad that combines the flavors of tuna, kale, and tangy dressing.
Ingredients:
– 1 can of tuna (drained and flaked)
– 2 cups of curly kale, stems removed and chopped
– 1/2 cup of red onion, thinly sliced
– 1/4 cup of crumbled feta cheese (optional)
– 2 tablespoons of olive oil
– 2 tablespoons of lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, massage the chopped kale with your hands for about 2 minutes to help soften the leaves.
2. Add the flaked tuna, sliced red onion, and crumbled feta cheese (if using) to the bowl with the kale.
3. Drizzle the olive oil and lemon juice over the mixture, and toss to combine.
4. Season with salt and pepper to taste.
5. Serve immediately, or refrigerate for up to 2 hours before serving.
Cooking Time: None! This salad is ready in just a few minutes of prep work.
Tuna and Egg Salad
This classic combination of tuna, eggs, and mayonnaise makes for a satisfying and protein-packed snack or lunch. With its creamy texture and flavorful mix of ingredients, this salad is sure to please.
Ingredients:
– 1 can of tuna (drained and flaked)
– 2 hard-boiled eggs, diced
– 1/4 cup of mayonnaise
– 1 tablespoon of chopped fresh parsley
– Salt and pepper to taste
Instructions:
1. In a medium-sized bowl, combine the flaked tuna, diced eggs, and mayonnaise.
2. Mix well until all ingredients are fully incorporated.
3. Stir in the chopped parsley for added freshness.
4. Season with salt and pepper to taste.
5. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
Cooking Time: None required! This salad is ready in just a few minutes of preparation.
Tuna and Zucchini Noodles
This recipe combines the omega-rich benefits of tuna with the refreshing crunch of zucchini noodles, making for a quick and healthy meal option. Perfect for a weeknight dinner or lunch on-the-go!
Ingredients:
– 1 can of tuna in water (drained)
– 2 medium zucchinis
– 2 tablespoons olive oil
– 1 clove garlic, minced
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Spiralize the zucchinis into noodle-like strands.
3. In a large skillet, heat olive oil over medium-high heat. Add garlic and sauté for 1 minute.
4. Add the zucchini noodles to the skillet and cook for 3-4 minutes, or until slightly tender.
5. Drain the tuna and flake it into small pieces.
6. Combine the cooked zucchini noodles and tuna in a bowl. Season with salt and pepper to taste.
7. Garnish with chopped parsley, if desired.
Cooking Time: 15-20 minutes
Tuna and Tomato Basil Salad
A refreshing twist on a classic salad, this Tuna and Tomato Basil Salad combines the flaky goodness of canned tuna with the sweetness of juicy tomatoes and the brightness of fresh basil.
Ingredients:
– 1 can of tuna (drained and flaked)
– 2 large tomatoes, diced
– 1/4 cup of fresh basil leaves, chopped
– 1 tablespoon of olive oil
– Salt and pepper to taste
– 1 lemon, cut into wedges (optional)
Instructions:
1. In a medium-sized bowl, combine the flaked tuna, diced tomatoes, and chopped basil.
2. Drizzle the olive oil over the mixture and toss gently to combine.
3. Season with salt and pepper to taste.
4. Serve immediately and offer lemon wedges on the side (if desired).
Cooking Time: 10 minutes
Tuna and Lentil Salad
This salad combines the omega-3 rich goodness of tuna with the fiber-packed goodness of lentils, making it a perfect meal for fitness enthusiasts and health-conscious individuals. With its tangy dressing and crunchy texture, this dish is sure to satisfy your cravings.
Ingredients:
– 1 can of tuna (drained and flaked)
– 1 cup of cooked lentils
– 1/2 cup of chopped red bell pepper
– 1/4 cup of chopped fresh parsley
– 2 tablespoons of olive oil
– 2 tablespoons of lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the tuna, lentils, red bell pepper, and parsley.
2. In a small bowl, whisk together the olive oil and lemon juice.
3. Pour the dressing over the tuna mixture and toss to coat.
4. Season with salt and pepper to taste.
5. Serve chilled or at room temperature.
Cooking Time: 10 minutes
Tuna and Broccoli Stir Fry
A quick and nutritious stir-fry recipe that combines the flavors of tuna, broccoli, and soy sauce. Perfect for a weeknight dinner or lunchbox addition.
Ingredients:
– 1 can of tuna (drained and flaked)
– 2 cups broccoli florets
– 1 tablespoon vegetable oil
– 1 clove garlic, minced
– 1 teaspoon soy sauce
– Salt and pepper to taste
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the garlic and cook for 30 seconds until fragrant.
3. Add the broccoli and cook for 2-3 minutes until tender but still crisp.
4. Add the tuna, soy sauce, salt, and pepper. Stir-fry for an additional 1-2 minutes until the tuna is coated with the sauce.
5. Serve hot over rice or noodles.
Cooking Time: 10-12 minutes
Tuna and Cauliflower Rice Bowl
A healthy and flavorful bowl that combines the protein-packed power of tuna with the creamy goodness of cauliflower “rice”. Perfect for a quick weeknight dinner or a satisfying lunch.
Ingredients:
– 1 can of tuna (drained)
– 1 head of cauliflower
– 2 tablespoons of olive oil
– 1 clove of garlic, minced
– 1 tablespoon of soy sauce
– Salt and pepper to taste
– Optional: sesame seeds, chopped green onions for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse the cauliflower and remove the leaves and stem. Cut it into florets.
3. Pulse the cauliflower in a food processor until it resembles rice.
4. Heat olive oil in a pan over medium-high heat. Add garlic and sauté for 1 minute.
5. Add the cauliflower “rice” to the pan and cook for 5-7 minutes, stirring occasionally.
6. In a separate bowl, mix tuna with soy sauce. Season with salt and pepper to taste.
7. Assemble the bowls by placing the cauliflower “rice” at the bottom, followed by the tuna mixture. Garnish with sesame seeds and chopped green onions if desired.
Cooking Time: 15-20 minutes
Tuna and Carrot Salad
A refreshing and healthy salad that combines the protein-rich tuna with crunchy carrots and a hint of tanginess from the dressing.
Ingredients:
– 1 can of tuna (drained and flaked)
– 2 medium-sized carrots, peeled and grated
– 1/4 cup of mayonnaise
– 1 tablespoon of Dijon mustard
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. In a large bowl, combine the flaked tuna, grated carrots, mayonnaise, and Dijon mustard.
2. Mix well until all the ingredients are fully incorporated.
3. Season with salt and pepper to taste.
4. Garnish with chopped fresh parsley, if desired.
5. Cover and refrigerate for at least 30 minutes to allow the flavors to meld.
Cooking Time: None, as this salad is served chilled.
Tuna and Green Bean Salad
A refreshing and healthy salad perfect for a quick lunch or dinner, this tuna and green bean combination is packed with protein and flavor.
Ingredients:
– 1 can of tuna in water (drained), flaked
– 1 cup of fresh green beans, trimmed and cut into 1-inch pieces
– 1/2 cup of red onion, thinly sliced
– 1/4 cup of chopped fresh parsley
– 2 tablespoons of olive oil
– 1 tablespoon of lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the flaked tuna, green beans, red onion, and parsley.
2. Drizzle with olive oil and squeeze with lemon juice.
3. Season with salt and pepper to taste.
4. Serve immediately.
Cooking Time: 10 minutes
Tuna and Mushroom Omelette
Tuna and Mushroom Omelette Recipe
Summary:
A flavorful and protein-packed omelette that combines the richness of tuna with the earthiness of mushrooms, perfect for a quick breakfast or brunch.
Ingredients:
– 2 large eggs
– 1/4 cup canned tuna (drained)
– 1/2 cup sliced mushrooms (button or cremini)
– 1 tablespoon butter
– Salt and pepper to taste
– Chopped fresh parsley (optional)
Instructions:
1. Crack the eggs into a bowl and whisk them together with a fork. Add a pinch of salt and pepper.
2. Heat the butter in a medium non-stick skillet over medium heat.
3. Pour the egg mixture into the skillet and let it cook for about 30 seconds, until the edges start to set.
4. Add the sliced mushrooms to one half of the omelette and sprinkle with tuna.
5. Use a spatula to gently fold the other half of the omelette over the filling.
6. Cook for an additional 1-2 minutes, until the eggs are almost set.
7. Slide the omelette onto a plate and garnish with chopped parsley if desired.
Cooking Time: 4-5 minutes
Tuna and Asparagus Salad
This refreshing salad combines the protein-packed power of tuna with the delicate flavor and crunchy texture of asparagus, making it a perfect light meal or snack. With its vibrant green color and zesty dressing, this dish is sure to please.
Ingredients:
– 1 can of albacore tuna (drained and flaked)
– 1 pound fresh asparagus, trimmed
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– 1 teaspoon Dijon mustard
– Salt and pepper to taste
– Chopped fresh parsley or dill for garnish (optional)
Instructions:
1. Preheat the grill or grill pan to medium-high heat.
2. Brush asparagus with olive oil, season with salt and pepper. Grill for 3-4 minutes per side, or until tender.
3. In a large bowl, combine flaked tuna, grilled asparagus, lemon juice, Dijon mustard, salt, and pepper. Mix well to combine.
4. Serve immediately, garnished with chopped parsley or dill if desired.
Cooking Time: 15-20 minutes
Tuna and Edamame Salad
This refreshing salad combines the omega-rich benefits of tuna with the nutty flavor of edamame, perfect for a quick and healthy lunch or dinner.
Ingredients:
– 1 can of tuna (drained), 120g
– 1 cup of cooked edamame, shelled and chopped
– 1/2 red bell pepper, diced
– 1/4 cup of chopped fresh cilantro
– 2 tablespoons of lemon juice
– Salt and pepper to taste
Instructions:
1. In a medium-sized bowl, combine the tuna, edamame, and red bell pepper.
2. Squeeze the lemon juice over the mixture and toss gently.
3. Sprinkle the chopped cilantro over the top and season with salt and pepper to taste.
4. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: None! This salad is ready in just a few minutes.
Tuna and Roasted Vegetable Salad
A refreshing and healthy salad perfect for a light lunch or dinner, combining the flavors of tuna with roasted vegetables.
Ingredients:
– 1 can of tuna (drained and flaked)
– 2 cups mixed vegetables (such as zucchini, bell peppers, cherry tomatoes, and red onion)
– 2 tbsp olive oil
– 1 tsp lemon juice
– Salt and pepper to taste
– Optional: chopped fresh parsley for garnish
Instructions:
1. Preheat the oven to 425°F (220°C).
2. Toss the mixed vegetables with 1 tbsp of olive oil, salt, and pepper on a baking sheet.
3. Roast in the preheated oven for 20-25 minutes or until tender.
4. In a large bowl, combine the flaked tuna, roasted vegetables, and lemon juice.
5. Season with salt and pepper to taste.
6. Garnish with chopped parsley if desired.
Cooking Time: 30-35 minutes
Conclusion
Discover the delicious and nutritious world of healthy canned tuna recipes! This collection of 25 mouth-watering dishes showcases the versatility of tuna as an ingredient. From classic salads like Tuna and Avocado to innovative creations like Tuna Stuffed Bell Peppers, there’s something for everyone. Whether you’re looking for low-carb options or quick weeknight meals, these recipes are sure to please even the pickiest eaters. Get creative with your canned tuna stash and explore new flavors and textures in this roundup of tasty and healthy recipes.
