Ask any bodybuilder or fitness-lover what he or she thinks of canned tuna and there's a good chance that you'll get this answer: "Canned tuna is a time-saving miracle food," said with eyes full of wonder and happiness. Of course, you have to like tuna to eat canned tuna.
As far as meal-in-a-can foods go, tuna is bland. If you eat it often-and you should-it will begin to defy all previous experience of the words "boring diet food." But with this nutrition profile: 200 calories, 5 grams of healthy fats, and 40 grams of lean protein, how can you say no to canned tuna?
With these 8 mouth-watering recipes you'll never have to neglect tuna in favor of something tastier. Your canned tuna will wear a new disguise every time you crack open a can. The secret identity of this delicious, protein-packed fish will remain hidden while your muscles bask in the benefits of healthy nutrition.
These recipes take just minutes to prepare and will make sure you're never missing the mark on your protein requirements.
Feta And Tuna Pasta Salad
Feta cheese is a great source of protein and high in calcium, which helps with proper muscle contraction. Make sure you choose the lowest fat variety of feta cheese that you can find. If you're a fan of feta salad, transform that dish into a tuna meal that's packed with protein, healthy fats, and slow burning carbs.
Tuna (Drained)1 Can
Feta Cheese 1/3 CUp
Cherry Tomato 3-4
Olives 5-8
Whole Wheat Pasta 1 Cup
Olive Oil Approximately 1 tbsp drizzled over your pasta
- Prepare the pasta according to the package directions and then top with feta cheese and canned tuna.
- Continue stirring until the feta cheese melts slightly and then top with cherry tomatoes, olives, and drizzle with some olive oil for healthy fats.
- Sprinkle on any desired spices or healthy condiments like lemon or balsamic vinegar. Serve immediately.
Tuna Salad
If you're on a low carb diet, then this tuna salad dish will fit your diet perfectly. It's fast, simple, and contains plenty of Lycopene, a healthful plant compound found in tomatoes.
Creamy Dijon Tuna
This is a great recipe if you're in the mood for a creamy dish that comes with a bite. Unlike other creamy dishes that are usually high in fat, creamy Dijon tuna is low in both fat and calories but high in protein thanks to the tuna.
Tuna 1 Can
Dijon Mustard 1 tbsp
Greek Yogurt 1/4 Cup
Salt and Pepper To taste
Whole Wheat Pasta 1 Cup
- Combine the Dijon mustard with Greek yogurt until well blended.
- Sprinkle with salt and pepper and any other spices you desire.
Protein Packed Tuna Melt
For those days when you need a warm meal on the go, this tuna melt works perfectly. Unlike most tuna melts that are high in saturated fat and carbs, this one is moderate in carbs and packs the protein-punch of a can of tuna to support your lean muscle building goals. Due to the small size, this one cooks perfectly in a toaster oven.
Apple Tuna Salad
For something totally different, try this apple tuna salad. With apples and cranberries you get extra dietary fiber and a surprising sweetness to balance out the tartness of red onion and balsamic vinegar. Feel free to substitute the dressing to any other kind that you like.
romaine lettuce 2 cups
torn into bite sized pieces
green apple 1 chopped
cranberries 2 tbsp dried
red onion 4-5 rings of sliced
tuna 1 can
avocado 1/2 cup sliced
olive oil 1 tbsp
balsamic vinegar for dressing 1 tbsp
- Toss all ingredients in a large bowl except the olive oil and balsamic vinegar.
- Combine these last two ingredients and then drizzle over top.
Tuna Pizza
If you're a pizza fanatic but don't like what it does to your waistline, this is a much healthier alternative. Not only is this pizza lower in carbohydrates, but it's packed with nutrition from fresh veggies to protein and slow-digesting carbs.
Whole Wheat Soft Tortilla 1 Small
Pizza Sauce 2 tbsp
Tuna 1 Can
Mushrooms Sliced
onion Sliced
Red Peppers Sliced
Mozzarella Cheese Sprinkling of low-fat, grated
Sweet Potatoes 2 large
- Smear the pizza sauce over the soft tortilla and then spread the tuna evenly over top.
- Next, add the sliced vegetables over the pizza, throw on the spices you like, and then sprinkle the cheese on top.
- Place in the oven at 350 degrees Fahrenheit and bake for about 6-8 minutes, or until the cheese has melted and the tortilla looks crispy.
Tuna 'N Dill Pickles
Another quick and easy recipe, this one can be made in minutes, and it's easy to prepare a large batch to keep in the fridge and grab for a quick lunch before you head out the door in the morning. Serve it on a whole wheat roll or with any other carb of your choice.
Tuna 1 Can
Pickles 3-4 Sliced
Mayonnaise 1 Tbsp
Salt and Pepper To taste
Whole Wheat Roll 1
- Slice the pickles into small pieces and then mix into the can of tuna.
- Stir in the low-fat or fat-free mayonnaise and then add salt and pepper to taste.
Italian Tuna Pita
A great option for a fast lunch, this Italian tuna pita is easy to store as a quick snack for when you're trying to increase your calorie intake. As with the rest of these recipes, you get a balance of all three macronutrients: proteins, carbs, and fats. That means lasting energy throughout the afternoon from this healthy meal.
whole wheat pita 1
tuna 1 can
Italian salad dressing 2 tbsp
lettuce Shredded
cherry tomatoes 2-3
cucumber 3-4 slices
- Combine the tuna with 1 tbsp Italian salad dressing and place in the pita.
- Add in the shredded lettuce, the cherry tomatoes, and the cucumbers, and then drizzle with the remaining Italian salad dressing.
To finish off, don't forget to arm yourself with a sharp can-opener for quick canned-tuna access. Whether you're building a lean-muscle foundation, toning up, or trying to reach peak physical condition, tuna can be your best friend when it comes to nutrition. Don't listen to the tuna-haters, and try a little creativity with this time-saving, lean protein source. Your taste buds won't regret it.