Are you looking for a delicious and protein-packed way to fuel your body for muscle growth? Look no further than tuna! This versatile fish is not only rich in protein, but also low in fat and calories. With its mild flavor and flaky texture, it’s the perfect addition to a variety of dishes.
In this article, we’ll explore 20 delicious high protein tuna recipes that are sure to please even the pickiest eaters. From salads and wraps to pasta dishes and stir-fries, these recipes offer a range of flavors and textures that are sure to satisfy your taste buds. Whether you’re a fitness enthusiast or just looking for some healthy meal ideas, these high protein tuna recipes are a great place to start.
Let’s dive in and explore the first few recipes below…
Spicy Tuna Avocado Salad
Elevate your salad game with this refreshing and flavorful Spicy Tuna Avocado Salad, perfect for a quick lunch or dinner.
Ingredients:
– 1 can of tuna in water (drained)
– 2 ripe avocados, diced
– 1/4 cup of red onion, thinly sliced
– 1 jalapeño pepper, seeded and finely chopped
– 1 tablespoon of freshly squeezed lime juice
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a medium-sized bowl, combine the tuna, avocado, red onion, and jalapeño pepper.
2. Squeeze the lime juice over the mixture and toss gently to coat.
3. Season with salt and pepper to your liking.
4. Cover and refrigerate for at least 30 minutes to allow flavors to meld together.
5. Garnish with fresh cilantro leaves, if desired.
Cooking Time: None! This salad is ready in just a few minutes.
Tuna and Chickpea Stuffed Peppers
This recipe combines the protein-packed goodness of tuna with the nutty flavor of chickpeas, all wrapped up in a colorful bell pepper. Perfect for a quick weeknight dinner or a healthy lunch option.
Ingredients:
– 4 bell peppers (any color)
– 1 can tuna in water (drained and flaked)
– 1/2 cup cooked chickpeas
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: chopped fresh parsley or cilantro for garnish
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 together tuna, chickpeas, onion, garlic, and olive oil.
4. Stuff each pepper with the tuna mixture, filling to the top.
5. Place peppers in a baking dish and bake for 25-30 minutes or until tender.
6. Serve warm, garnished with parsley or cilantro if desired.
Cooking Time: 25-30 minutes
High Protein Tuna Patties with Greek Yogurt Sauce
Elevate your lunch game with these protein-packed tuna patties, served with a tangy and refreshing Greek yogurt sauce.
Ingredients:
– 1 can of tuna (drained and flaked)
– 1/2 cup rolled oats
– 1/4 cup grated cheddar cheese
– 1 egg
– 1 tablespoon olive oil
– Salt and pepper to taste
– Greek yogurt sauce ingredients:
+ 1 cup Greek yogurt
+ 1 tablespoon lemon juice
+ 1 minced garlic clove
+ Salt and pepper to taste
Instructions:
1. Preheat a non-stick skillet or grill over medium-high heat.
2. In a bowl, combine tuna, oats, cheese, egg, and olive oil. Mix well with a fork until just combined.
3. Divide the mixture into 4-6 portions, depending on desired patty size.
4. Shape each portion into a patty.
5. Cook patties for 3-4 minutes per side, or until golden brown and cooked through.
6. Meanwhile, mix Greek yogurt sauce ingredients in a bowl. Refrigerate until ready to serve.
7. Serve tuna patties with Greek yogurt sauce and enjoy!
Cooking Time: 10-12 minutes
Tuna and Quinoa Protein Bowl
A healthy and satisfying bowl filled with protein-rich tuna, nutty quinoa, and crunchy vegetables, perfect for a quick lunch or dinner.
Ingredients:
– 1 cup cooked quinoa
– 1 can of tuna (drained and flaked)
– 1/2 cup mixed greens (arugula, spinach, etc.)
– 1/2 cup cherry tomatoes, halved
– 1/4 cup sliced red bell pepper
– 1 tablespoon olive oil
– Salt and pepper to taste
– Lemon wedges for serving (optional)
Instructions:
1. Cook quinoa according to package instructions.
2. In a separate bowl, combine tuna, mixed greens, cherry tomatoes, and red bell pepper.
3. In a small pan, heat the olive oil over medium heat. Add the tuna mixture and stir until heated through.
4. To assemble the bowls, place cooked quinoa at the bottom, followed by the tuna mixture, and finish with any additional toppings as desired (e.g., sliced avocado or feta cheese).
5. Serve immediately, with a squeeze of lemon juice if desired.
Cooking Time: 15-20 minutes
Garlic Butter Tuna Steak with Asparagus
Savor the flavors of the ocean with this simple yet impressive dish that combines succulent tuna steak, rich garlic butter, and tender asparagus. Perfect for a quick and delicious dinner or lunch.
Ingredients:
– 4 tuna steaks (6 oz each)
– 2 tbsp unsalted butter
– 3 cloves garlic, minced
– 1 lb fresh asparagus, trimmed
– Salt and pepper to taste
– Lemon wedges (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small saucepan, melt butter over medium heat. Add garlic and cook for 1 minute.
3. Season tuna steaks with salt and pepper. Place them on a baking sheet lined with parchment paper.
4. Drizzle the garlic butter evenly over the tuna steaks.
5. Roast asparagus in the oven for 12-15 minutes or until tender.
6. Bake the tuna steaks for 8-10 minutes or until cooked to desired doneness.
7. Serve with roasted asparagus and a squeeze of lemon juice (if desired).
Cooking Time: 20-25 minutes
Tuna and Egg White Scramble
A protein-packed breakfast or snack that’s quick to make and delicious! This recipe combines the richness of tuna with the lightness of egg whites for a nutritious and satisfying dish.
Ingredients:
– 1 can of tuna in water (drained)
– 2 egg whites
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: chopped green onions or paprika for garnish
Instructions:
1. Crack the egg whites into a bowl and whisk until frothy.
2. Heat the olive oil in a non-stick pan over medium heat.
3. Pour in the egg whites and scramble until they’re almost set, about 2-3 minutes.
4. Add the drained tuna to one half of the pan and stir gently to combine with the egg whites.
5. Use a spatula to fold the other half of the eggs over the tuna, breaking up any large clumps.
6. Cook for an additional minute, until the eggs are fully set and the tuna is heated through.
7. Season with salt and pepper to taste.
Cooking Time: 5-6 minutes
Protein-Packed Tuna and Black Bean Tacos
This recipe combines the omega-rich benefits of tuna with the fiber-packed goodness of black beans, all wrapped up in a crispy taco shell. It’s a nutrient-dense twist on traditional tacos that’s perfect for a quick and easy meal.
Ingredients:
– 1 can of black beans, drained and rinsed
– 1 can of tuna in water (drained)
– 1/2 cup of diced onion
– 1/4 cup of chopped fresh cilantro
– 1 lime, juiced
– 1 tablespoon of olive oil
– 6-8 corn tortillas
– Salt and pepper to taste
Instructions:
1. In a medium bowl, combine black beans, tuna, onion, cilantro, and lime juice.
2. Season with salt and pepper to taste.
3. Heat the olive oil in a large skillet over medium-high heat.
4. Warm the tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
5. Assemble the tacos by spooning the tuna-black bean mixture onto a warmed tortilla.
Cooking Time: 15 minutes
Lemon Herb Tuna and Lentil Salad
A refreshing and healthy salad that combines the flavors of lemon, herbs, and tender tuna with nutritious lentils. Perfect for a quick lunch or dinner!
Ingredients:
– 1 can of tuna (drained and flaked)
– 1 cup cooked lentils
– 2 tablespoons freshly squeezed lemon juice
– 1 tablespoon olive oil
– 1 teaspoon chopped fresh parsley
– 1/2 teaspoon chopped fresh dill
– Salt and pepper to taste
– 1/4 cup chopped red onion (optional)
Instructions:
1. In a medium bowl, combine the tuna, lentils, lemon juice, olive oil, parsley, and dill. Mix well.
2. Season with salt and pepper to taste.
3. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
4. Just before serving, garnish with chopped red onion if desired.
Cooking Time: None! This salad is ready in just a few minutes.
Tuna Stuffed Sweet Potatoes
A healthy and flavorful twist on traditional tuna salad, these sweet potatoes are packed with protein-rich tuna, creamy avocado, and crunchy veggies.
Ingredients:
– 2 large sweet potatoes
– 1 can of tuna in water (drained)
– 1/2 avocado, diced
– 1/4 cup chopped red bell pepper
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: chopped fresh cilantro for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Pierce sweet potatoes with a fork several times and bake for 45-50 minutes, or until tender.
3. While the sweet potatoes are baking, mix tuna, avocado, bell pepper, and olive oil in a bowl.
4. Once the sweet potatoes are done, let them cool slightly.
5. Cut the sweet potatoes in half lengthwise and scoop out some of the flesh to make room for the filling.
6. Divide the tuna mixture among the sweet potatoes, spooning it into the cavities.
7. Serve warm or at room temperature, garnished with cilantro if desired.
Cooking Time: 50-60 minutes
High Protein Tuna Pasta with Spinach
This quick and easy recipe combines the protein-packed power of tuna with the nutritional benefits of spinach, all wrapped up in a delicious and satisfying pasta dish. Perfect for a post-workout meal or a healthy lunch option.
Ingredients:
– 8 oz. whole wheat pasta
– 1 can (5 oz.) tuna in water, drained and flaked
– 2 cups fresh spinach leaves
– 1 tablespoon olive oil
– 1 clove garlic, minced
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Cook pasta according to package instructions until al dente. Drain and set aside.
2. In a large skillet, heat the olive oil over medium-high heat. Add garlic and cook for 1 minute.
3. Add spinach leaves and cook until wilted, about 2-3 minutes.
4. Stir in flaked tuna and cooked pasta. Season with salt and pepper to taste.
5. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 15-20 minutes
Tuna and Cottage Cheese Wrap
A refreshing and protein-packed snack or lunch option that combines the savory flavor of tuna with the creaminess of cottage cheese, all wrapped up in a convenient package.
Ingredients:
– 1 can of tuna (drained)
– 1/2 cup of cottage cheese
– 1 tablespoon of lemon juice
– 1/4 teaspoon of salt
– 1 large tortilla wrap
– Chopped fresh parsley or dill (optional)
Instructions:
1. In a medium-sized bowl, mix together the tuna, cottage cheese, lemon juice, and salt until well combined.
2. Lay out the tortilla wrap and spoon the tuna-cottage cheese mixture onto one half of the wrap.
3. Fold the other half of the wrap over the filling to create a half-moon shape.
4. Serve immediately, garnished with chopped parsley or dill if desired.
Cooking Time: 5 minutes
Seared Tuna with Edamame and Brown Rice
A flavorful and nutritious dish that combines the richness of seared tuna with the earthiness of brown rice and the sweetness of edamame.
Ingredients:
– 4 tuna steaks (6 oz each)
– 1 cup edamame, shelled
– 2 cups cooked brown rice
– 2 tbsp olive oil
– 2 tbsp soy sauce
– 1 tsp sesame oil
– Salt and pepper to taste
Instructions:
1. Preheat a non-stick skillet or grill pan over medium-high heat.
2. Season the tuna steaks with salt, pepper, and sesame oil.
3. Add the olive oil to the preheated skillet and sear the tuna for 2-3 minutes per side, or until cooked through.
4. In a separate pan, steam the edamame according to package instructions.
5. Serve the seared tuna atop a bed of brown rice and garnish with steamed edamame.
Cooking Time:
– Tuna: 6-8 minutes
– Edamame: 3-5 minutes
– Brown Rice: None (assuming cooked ahead)
Tuna and Chickpea Salad Sandwich
Tuna and Chickpea Salad Sandwich Recipe
This refreshing tuna salad sandwich is a great way to get your daily dose of protein and fiber. Made with canned tuna, chickpeas, and crunchy veggies, it’s a tasty and satisfying lunch option.
Ingredients:
– 1 can of tuna (drained and flaked)
– 1/2 cup of cooked chickpeas
– 1/4 cup of chopped red bell pepper
– 1/4 cup of chopped cucumber
– 2 tablespoons of mayonnaise
– 1 tablespoon of lemon juice
– Salt and pepper to taste
– 4 slices of whole wheat bread
– Lettuce leaves for serving (optional)
Instructions:
1. In a medium-sized bowl, combine the tuna, chickpeas, red bell pepper, and cucumber.
2. In a small bowl, whisk together the mayonnaise and lemon juice until smooth.
3. Pour the mayonnaise mixture over the tuna mixture and mix until well combined.
4. Season with salt and pepper to taste.
5. Assemble the sandwiches by spreading the tuna salad on each slice of bread.
6. Serve immediately or store in an airtight container for up to 24 hours.
Cooking Time: 10 minutes
Protein-Rich Tuna and Broccoli Stir-Fry
This quick and flavorful stir-fry is a great way to get your daily dose of protein, fiber, and essential vitamins. With just a few ingredients, you can have a healthy and satisfying meal ready in no time.
Ingredients:
– 1 can of tuna (drained and flaked)
– 2 cups broccoli florets
– 1 tablespoon olive oil
– 1 clove garlic, minced
– 1 teaspoon soy sauce
– Salt and pepper to taste
– Optional: chopped green onions for garnish
Instructions:
1. Heat the olive oil in a large skillet or wok over medium-high heat.
2. Add the minced garlic and cook for 30 seconds until fragrant.
3. Add the broccoli florets and cook for 3-4 minutes until tender but still crisp.
4. Add the flaked tuna, soy sauce, salt, and pepper. Stir-fry everything together for about 2 minutes until well combined.
5. Serve hot, garnished with chopped green onions if desired.
Cooking Time: 10-12 minutes
Tuna and White Bean Salad with Lemon Dressing
Tuna and White Bean Salad with Lemon Dressing Recipe
This refreshing salad combines the protein-packed power of tuna with the creamy texture of white beans, all tied together with a zesty lemon dressing.
Ingredients:
– 1 can of white beans (such as cannellini or navy), drained and rinsed
– 1 can of tuna in water, drained and flaked
– 2 tablespoons of freshly squeezed lemon juice
– 1 tablespoon of olive oil
– Salt and pepper to taste
– Chopped fresh parsley or thyme for garnish (optional)
Instructions:
1. In a large bowl, combine the white beans, tuna, lemon juice, and olive oil.
2. Mix well until all ingredients are fully incorporated.
3. Season with salt and pepper to taste.
4. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
5. Just before serving, garnish with chopped fresh parsley or thyme if desired.
Cooking Time: None! This salad is best served chilled, so no cooking required.
High Protein Tuna and Egg Salad
Elevate your snack or meal game with this high-protein tuna and egg salad, perfect for fitness enthusiasts and health-conscious individuals. This recipe is easy to prepare, packed with nutrients, and tastes amazing!
Ingredients:
– 1 can of tuna (drained and flaked)
– 2 hard-boiled eggs, diced
– 1/4 cup of chopped red onion
– 1/4 cup of chopped fresh parsley
– 1 tablespoon of lemon juice
– 1 teaspoon of Dijon mustard
– Salt and pepper to taste
– 2 tablespoons of plain Greek yogurt
Instructions:
1. In a medium-sized bowl, combine the flaked tuna, diced eggs, red onion, and parsley.
2. Squeeze the lemon juice and add the Dijon mustard. Mix well.
3. Add salt and pepper to taste.
4. Fold in the Greek yogurt until well combined.
5. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
Cooking Time: None! This salad is ready to go straight from your fridge.
Tuna and Cauliflower Rice Casserole
This comforting casserole combines the flavors of tuna with the creaminess of cauliflower rice, perfect for a quick weeknight dinner. With just a few ingredients and simple preparation, this recipe is sure to become a staple in your household.
Ingredients:
– 1 can (12 oz) tuna in water, drained and flaked
– 2 cups cauliflower “rice” (see note)
– 1 cup frozen peas and carrots
– 1/4 cup grated cheddar cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F.
2. In a large skillet, heat the olive oil over medium-high. Add the cauliflower “rice” and cook until tender, about 5 minutes.
3. Stir in the tuna, peas and carrots, salt, and pepper. Cook for an additional minute.
4. Transfer the mixture to a 9×13 inch baking dish. Sprinkle with cheddar cheese.
5. Bake for 15-20 minutes or until the cheese is melted and bubbly.
Cooking Time: 20 minutes
Grilled Tuna with Mango Salsa
Grilled Tuna with Mango Salsa Recipe
A refreshing twist on traditional tuna recipes, this dish combines the smoky flavor of grilled tuna with the sweetness and tanginess of mango salsa.
Ingredients:
– 4 tuna steaks (6 oz each)
– 1 ripe mango, diced
– 1/2 cup red onion, diced
– 1 jalapeño pepper, seeded and finely chopped
– 2 tablespoons fresh cilantro, chopped
– 2 tablespoons lime juice
– Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. Season tuna steaks with salt and pepper.
3. Grill tuna for 4-5 minutes per side, or until cooked through.
4. Meanwhile, combine mango, red onion, jalapeño, and cilantro in a bowl.
5. Squeeze lime juice over the salsa and stir to combine.
6. Serve grilled tuna with mango salsa spooned on top.
Cooking Time:
– Grilling time: 8-10 minutes
– Total preparation time: 15-20 minutes
Tuna and Kale Protein Smoothie
Kick-start your day with a nutrient-packed smoothie that combines the omega-rich benefits of tuna with the earthy goodness of kale. This protein-packed treat is perfect for fitness enthusiasts and health-conscious individuals looking for a quick and easy breakfast or post-workout snack.
Ingredients:
– 1 can of tuna (drained and flaked)
– 2 cups of kale leaves
– 1/2 cup frozen pineapple chunks
– 1/2 banana, sliced
– 1 tablespoon almond butter
– 1 scoop vanilla protein powder
– Ice cubes (as needed)
Instructions:
1. Add all the ingredients to a blender and blend until smooth.
2. Taste and adjust sweetness by adding honey or more fruit if desired.
3. Pour into a glass and serve immediately.
Cooking Time: None!
Enjoy your Tuna and Kale Protein Smoothie!
High Protein Tuna and Farro Bowl
This recipe combines the omega-rich benefits of tuna with the nutty flavor of farro, making it a satisfying and healthy meal option. With just 20 minutes of cooking time, you can have a protein-packed bowl ready to go.
Ingredients:
– 1 can of tuna (drained and flaked)
– 1 cup of farro
– 2 tablespoons of olive oil
– 1 small onion, diced
– 2 cloves of garlic, minced
– 1/4 cup of chopped fresh parsley
– Salt and pepper to taste
– Lemon wedges for serving (optional)
Instructions:
1. Cook the farro according to package instructions. Drain and set aside.
2. In a large skillet, heat the olive oil over medium-high heat. Add the onion and garlic and cook until softened, about 3-4 minutes.
3. Add the flaked tuna to the skillet and stir to combine with the onion mixture. Cook for an additional 1-2 minutes.
4. Stir in the cooked farro and chopped parsley. Season with salt and pepper to taste.
5. Serve hot, with lemon wedges on the side if desired.
Cooking Time: 20 minutes
Summary
Get ready to fuel your muscle growth with these 20 delicious high protein tuna recipes! From salads and sandwiches to wraps and casseroles, we’ve got you covered. Try Spicy Tuna Avocado Salad, Tuna and Chickpea Stuffed Peppers, or High Protein Tuna Patties with Greek Yogurt Sauce for a protein-packed meal that will keep you going all day long.
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