13 Easy Canned Tuna Recipes - High Protein, Healthy Meal Ideas! (2024)

FAQs

How to eat canned tuna for protein? ›

To keep it hot, mix a can into pasta sauce as you heat it; we love tuna in a classic tomato sauce, but you can also go simple with a no-cook sauce, combing tuna with olive oil, capers, olives, and herbs for a salsa verde approach. Or you can stir it into mac-and-cheese for a creamy, tuna casserole.

Is tuna a good source of protein? Tuna is considered an excellent source of protein, meaning a 2oz serving of tuna contains about 20% of the Daily Value. 7.

1 large egg = approximately 7g protein. 100g tuna = approximately 30g protein.

Each 100 g serving of chicken breast contains 21.2 g of protein, which is approximately 74 percent of the total calories in the dish. A serving of tuna steak contains 23.3 g of protein, which is approximately 65 percent of the calories in the fish.

Broccoli Avocado Tuna Bowl

Ingredients like avocado slices, broccoli, rice (or cauliflower rice), sunflower seeds, and canned tuna give this tuna bowl a ton of protein, fiber, and healthy fats—a combination that can help with satiety and feeling full until your next meal.

Use yogurt instead of mayo for a lighter salad. Use extra-virgin olive oil instead of mayo for a looser salad. Use canned salmon, smoked trout, or leftover chicken in place of the tuna. Add diced apples, raisins, or dried fruit to the basic recipe.

Scout Wild White Albacore Tuna

Scout's albacore tuna is wild-caught between Oregon and British Columbia. It is naturally low in mercury, high in protein (30 grams per can), and rich in Omega-3s.

Tuna Salad Spread: Add Avocado, Greek Yogurt, Herbs & Spices. This healthy twist on tuna salad uses avocado and Greek yogurt in place of mayonnaise. Serve it on cucumber slices, butter lettuce leaves or whole-grain crackers.

What is the best seasoning for tuna? ›

Best Organic Individual Spices for Making Tuna

Use smoked paprika for a more grilled flavor. Organic Black Malabar Pepper: A classic pairing for a simple seared tuna steak. Organic coriander Powder: Offers a lemony, floral note, excellent for an exotic twist.

Mayonnaise. Although I replace the majority of the mayo with yogurt, I still use a little bit to keep the creaminess. You could also replace it with additional Greek yogurt, however this will add more tanginess/bitter notes. Sriracha hot sauce.

Tuna salad.

Again very simple, just put whatever amount of tuna you wish to eat into a bowl, shred some lettuce, grate some carrots, dice up some tomato, and even add a little chopped-up pieces of low-fat cheese and add pepper (if desired).

For most healthy adults, it's recommended to consume at least 2 servings of fish per week, which can include tuna.

Canned light tuna is in the “Best Choices” category and it is fine to eat 2 to 3 servings per week. We recommend that you eat a variety of fish. You may wish to try other affordable fish in the “Best Choices” category such as canned salmon or sardines, frozen fish, or fresh fish that are at a reduced price.

If you're a fan of canned tuna, you'll be happy to know it's safe and ready to eat straight out of the can since it is pre-cooked for your convenience. Canned tuna is a wonderful seafood option, considering not everyone has access to fresh fish, not to mention it's super affordable.