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.
Click To Enlarge.You don't have to shove those cans of tuna to the
back of your cabinets anymore. Put them to good use.
1. 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.
- 1 can of tuna, drained
- 1/3 cup feta cheese
- 3-4 cherry tomatoes
- 5-8 olives, optional
- 1 cup whole wheat pasta
- Olive oil, approximately 1 tbsp drizzled over your pasta
- Optional spices and flavors (a pinch between your thumb and index finger is a good amount): basil, oregano, thyme, lemon, or balsamic vinegar
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.
2. 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.
- Fresh spinach leaves, between 2-3 cups
- 1 can of tuna
- 1/4 cup fat-free salsa*
- Diced carrots, cucumbers, red peppers
- Salt and pepper to taste
Simply place the spinach leaves in a large bowl, top with tuna, salsa, diced vegetables, and then spoon on the salsa. Toss a few times and sprinkle with salt and pepper to taste.
*If you don't feel like using salsa as your condiment, you can substitute 1 tbsp of olive oil mixed with lemon, lime, or balsamic vinegar as a tasty dressing.
3. 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.
- 1 can of tuna
- 1 tbsp Dijon mustard
- 1/4 cup Greek yogurt
- salt and pepper to taste
- 1 cup whole wheat cooked pasta
Combine the Dijon mustard with Greek yogurt until well blended. Stir into tuna and then top over a cup of cooked, whole wheat pasta. Sprinkle with salt and pepper and any other spices you desire.
4. 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.
- 1 whole wheat English Muffin
- 1 can of tuna
- 2 tbsp tomato sauce
- Sprinkle of oregano
- 2 slices of low-fat mozzarella cheese
Slice the English muffin and then smear with the tomato sauce, one tbsp on each half. Top with the tuna, sprinkle on some oregano, and place one slice of cheese on either side. Place the mini-melts in the toaster oven and broil for 2-3 minutes or until cheese is just melted.
5. 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.
- 2 cups romaine lettuce, torn into bite sized pieces
- 1 chopped green apple
- 2 tbsp dried cranberries
- 4-5 rings of sliced red onion
- 1 can of tuna
- 1/2 cup sliced avocado
- 1 tbsp olive oil with 1 tbsp balsamic vinegar for dressing
Toss all ingredients in a large bowl except the olive oil and balsamic vinegar. Combine these last two ingredients and then drizzle over top.
6. 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.
- 1 small whole wheat soft tortilla
- 2 tbsp pizza sauce
- 1 can of tuna
- Sliced mushrooms, onions, red peppers
- Sprinkling of low-fat, grated mozzarella cheese
- Spices to taste: salt, black pepper, oregano, basil, fresh garlic or garlic powder
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.
7. 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.
- 1 can of tuna
- 3-4 pickles, sliced
- 1 tbsp low-fat or fat-free mayonnaise
- Salt and pepper to taste
- 1 whole wheat roll
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.
8. 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.
- 1 whole wheat pita
- 1 can tuna
- 2 tbsp Italian salad dressing
- Shredded lettuce
- 2-3 cherry tomatoes
- 3-4 slices cucumber
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.
