Are you tired of the same old boring lunch routine? Look no further! Canned tuna is a convenient and affordable protein source that can be used in a variety of delicious and nutritious recipes. In this article, we’ll explore 18 quick and easy ways to incorporate canned tuna into your diet.
From classic salads to creative wraps and savory pasta dishes, we’ve got you covered with our collection of healthy and tasty canned tuna recipes. Whether you’re a busy professional looking for a quick lunch solution or a health-conscious individual seeking inspiration for a balanced meal, these recipes are sure to please. So go ahead and get ready to dive into the world of canned tuna – your taste buds (and your diet) will thank you!
Tuna Avocado Salad
Combine the creamy richness of avocado with the protein-packed punch of tuna for a salad that’s both healthy and satisfying. This simple recipe makes a perfect lunch or dinner option.
Ingredients:
– 1 can of tuna (drained and flaked)
– 2 ripe avocados, diced
– 1/4 cup of chopped red onion
– 1/4 cup of chopped fresh cilantro
– Juice of 1 lime
– Salt and pepper to taste
– Mixed greens (for serving)
Instructions:
1. In a medium-sized bowl, combine tuna, avocado, red onion, and cilantro.
2. Squeeze lime juice over the top and sprinkle with salt and pepper.
3. Gently toss to combine.
4. Serve on top of mixed greens.
Cooking Time: 5 minutes
Mediterranean Tuna Wrap
A flavorful and healthy wrap that combines the richness of tuna with the bright, tangy flavors of the Mediterranean.
Ingredients:
– 1 can of tuna in water (drained and flaked)
– 1/4 cup of hummus
– 1/2 cup of chopped cucumber
– 1/2 cup of sliced red bell pepper
– 1 tablespoon of chopped fresh parsley
– 1 tablespoon of lemon juice
– Salt and pepper to taste
– 1 large flour tortilla
– Optional: crumbled feta cheese, olives, or artichoke hearts for added flavor
Instructions:
1. In a medium bowl, mix together tuna, hummus, cucumber, bell pepper, parsley, and lemon juice.
2. Season with salt and pepper to taste.
3. Lay the tortilla flat on a surface and spread the tuna mixture evenly over the center of the wrap.
4. Add any desired optional ingredients (feta cheese, olives, artichoke hearts) on top of the tuna mixture.
5. Fold the bottom half of the wrap up over the filling, then fold in the sides and roll into a neat package.
6. Serve immediately or store in an airtight container for up to 2 hours.
Cooking Time: 5 minutes
Spicy Tuna Stuffed Peppers
Elevate your snack game with this flavorful and spicy twist on traditional stuffed peppers. This recipe combines the bold flavors of tuna, Korean chili flakes, and creamy cheese for a deliciously addictive treat.
Ingredients:
– 4 large bell peppers (any color)
– 1 can of tuna in water (drained and flaked)
– 2 tablespoons of mayonnaise
– 1 tablespoon of soy sauce
– 1 teaspoon of Gochugaru (Korean chili flakes)
– 1/2 cup of shredded cheddar cheese
– 1/4 cup of chopped cilantro (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the peppers and remove seeds and membranes.
3. In a bowl, mix tuna, mayonnaise, soy sauce, and Gochugaru.
4. Stuff each pepper with the tuna mixture, filling to the top.
5. Sprinkle shredded cheese over the filling.
6. Bake for 20-25 minutes or until peppers are tender.
7. Garnish with cilantro, if desired.
Cooking Time: 20-25 minutes
Tuna and White Bean Salad
This refreshing salad combines the savory flavor of tuna with the creamy texture of cannellini beans, perfect for a quick lunch or dinner. With just a few simple ingredients, you can create a nutritious and flavorful meal that’s ready in no time.
Ingredients:
– 1 (5 oz) can of tuna, drained and flaked
– 1/2 cup cooked cannellini beans, rinsed and drained
– 1/4 cup chopped red bell pepper
– 1/4 cup chopped fresh parsley
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. In a medium-sized bowl, combine the tuna, cannellini beans, red bell pepper, and parsley.
2. Drizzle the olive oil and lemon juice over the mixture and toss to coat.
3. Season with salt and pepper to taste.
4. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 5 minutes
Tuna Pasta with Lemon Garlic Sauce
Elevate your pasta game with this bright and citrusy tuna dish. This quick and easy recipe combines the flavors of lemon, garlic, and tuna for a refreshing meal.
Ingredients:
– 8 oz pasta (linguine or fettuccine work well)
– 1 can of tuna (drained and flaked)
– 2 cloves of garlic, minced
– 2 tbsp freshly squeezed lemon juice
– 1/4 cup olive oil
– 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 the minced garlic and sauté for 1 minute until fragrant.
3. Add the flaked tuna to the skillet and cook for an additional 2-3 minutes, breaking up any large chunks with a spoon.
4. Stir in the lemon juice and season with salt and pepper to taste.
5. Combine the cooked pasta and tuna mixture in a serving dish. Top with grated Parmesan cheese (if using).
6. Serve immediately and enjoy!
Cooking Time: 15-20 minutes
Healthy Tuna Melt on Whole Grain Bread
Elevate your lunch game with this nutritious and delicious tuna melt recipe, packed with protein-rich tuna, creamy avocado, and crunchy whole grain bread.
Ingredients:
– 1 can of tuna (drained and flaked)
– 2 tablespoons of mayonnaise
– 1/2 avocado, mashed
– 1 tablespoon of Dijon mustard
– Salt and pepper to taste
– 2 slices of whole grain bread
– 1 tablespoon of chopped fresh parsley
– 1 slice of reduced-fat cheddar cheese (optional)
Instructions:
1. Preheat a non-stick skillet or griddle over medium heat.
2. Spread mayonnaise on one slice of bread, then top with tuna, mashed avocado, and Dijon mustard.
3. Place the other slice of bread on top to create a sandwich.
4. Cook for 2-3 minutes or until the bread is toasted and the cheese is melted (if using).
5. Flip the sandwich over and cook for an additional 1-2 minutes.
6. Garnish with chopped parsley and serve immediately.
Cooking Time: 5-7 minutes
Tuna and Quinoa Bowl
This recipe combines the protein-rich flavor of tuna with the nutty goodness of quinoa, all wrapped up in a nutritious and filling bowl. Perfect for a quick lunch or dinner.
Ingredients:
– 1 cup cooked quinoa
– 1 can of tuna (drained and flaked)
– 1/2 cup frozen peas and carrots
– 1 tablespoon olive oil
– 1 teaspoon soy sauce
– Salt and pepper to taste
– Optional: sliced green onions, diced bell peppers, or pickled ginger for garnish
Instructions:
1. Cook quinoa according to package instructions.
2. In a separate pan, heat the olive oil over medium-high heat. Add the tuna and cook until warmed through.
3. Add the frozen peas and carrots to the tuna mixture and stir until thawed.
4. Combine the cooked quinoa with the tuna mixture in a bowl.
5. Drizzle with soy sauce and season with salt and pepper to taste.
6. Garnish with optional toppings, if desired.
Cooking Time: 15-20 minutes
Tuna Lettuce Wraps with Greek Yogurt Dressing
A refreshing twist on traditional tuna wraps, these bite-sized treats combine the omega-3 benefits of tuna with the crunch of lettuce and a tangy Greek yogurt dressing.
Ingredients:
– 1 can of tuna in water (drained)
– 4 large lettuce leaves
– 2 tablespoons of Greek yogurt
– 1 tablespoon of lemon juice
– 1/2 teaspoon of Dijon mustard
– Salt and pepper to taste
– Chopped cilantro or parsley for garnish (optional)
Instructions:
1. In a small bowl, mix together the Greek yogurt, lemon juice, and Dijon mustard until smooth.
2. Lay a lettuce leaf flat on a surface and place 1-2 tablespoons of tuna on one half of the leaf.
3. Spread a dollop of the Greek yogurt dressing on top of the tuna.
4. Fold the other half of the lettuce leaf over the filling to create a wrap.
5. Repeat with remaining ingredients.
6. Serve immediately, garnished with chopped cilantro or parsley if desired.
Cooking Time: 10 minutes
Tuna and Chickpea Salad
A refreshing twist on traditional tuna salad, this recipe combines the protein-packed power of canned tuna with the creamy texture of chickpeas. Perfect for a quick lunch or as a snack to keep you going throughout the day.
Ingredients:
– 1 can of tuna (drained and flaked)
– 1/2 cup cooked chickpeas
– 1/4 cup chopped red onion
– 1/4 cup mayonnaise
– 2 tablespoons lemon juice
– Salt and pepper to taste
– Chopped fresh parsley for garnish (optional)
Instructions:
1. In a medium-sized bowl, combine the flaked tuna, chickpeas, red onion, and mayonnaise.
2. Mix well until all ingredients are fully incorporated.
3. Stir in lemon juice and season with salt and pepper to taste.
4. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
5. Serve chilled, garnished with chopped fresh parsley if desired.
Cooking Time: None! This salad is ready in just a few minutes of preparation time.
Tuna Sushi Rolls with Brown Rice
A classic sushi roll filled with fresh tuna, perfect for a quick and healthy snack or meal.
Ingredients:
– 1 cup cooked brown rice
– 1/2 cup sushi-grade tuna (cooked and flaked)
– 1/4 cup cucumber slices
– 1 sheet nori seaweed
– 1 tablespoon soy sauce
– 1 tablespoon sesame oil
– Salt to taste
Instructions:
1. Prepare the brown rice according to package instructions.
2. Cut the nori sheet into desired roll size.
3. Place a small amount of tuna and cucumber slices in the middle of the nori sheet, leaving a 1-inch border at the top.
4. Spread a thin layer of soy sauce and sesame oil on top of the filling.
5. Roll the sushi using gentle pressure, applying even pressure to form a compact roll.
6. Slice into individual pieces and serve.
Cooking Time: 10 minutes
Tuna and Sweet Potato Cakes
These flavorful cakes are packed with protein, fiber, and omega-3s, making them a nutritious and delicious addition to any meal.
Ingredients:
– 1 can of tuna (drained and flaked)
– 2 large sweet potatoes, cooked and mashed
– 1/4 cup panko breadcrumbs
– 1 egg, lightly beaten
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: chopped fresh parsley or chives for garnish
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a medium bowl, combine tuna, mashed sweet potatoes, panko breadcrumbs, egg, and salt and pepper to taste.
3. Mix well until just combined, being careful not to overmix.
4. Using your hands or a spoon, shape the mixture into 6-8 patties.
5. Place patties on a baking sheet lined with parchment paper, drizzle with olive oil.
6. Bake for 15-20 minutes or until golden brown and firm to the touch.
Cooking Time: 15-20 minutes
Tuna Nicoise Salad
Experience the rich flavors of France with this elegant tuna salad recipe, featuring fresh ingredients and a delicate balance of textures. This Tuna Nicoise Salad is perfect for a light and satisfying lunch or dinner.
Ingredients:
• 1 can of tuna (drained and flaked)
• 2 hard-boiled eggs, sliced
• 1/2 cup of cherry tomatoes, halved
• 1/4 cup of green beans, trimmed
• 1/4 cup of Kalamata olives, pitted
• 2 tablespoons of olive oil
• 2 cloves of garlic, minced
• Salt and pepper to taste
• Fresh parsley, chopped (optional)
Instructions:
1. In a medium bowl, combine tuna, eggs, tomatoes, green beans, and olives.
2. Drizzle olive oil over the mixture and sprinkle with garlic.
3. Season with salt and pepper to taste.
4. Garnish with chopped parsley if desired.
5. Serve immediately.
Cooking Time: 10-15 minutes
Tuna and Cucumber Bites
A refreshing appetizer or snack that’s perfect for a hot summer day. These bite-sized morsels are easy to make and pack a punch of flavor.
Ingredients:
– 1 can of tuna (drained and flaked)
– 1/2 cucumber, peeled and thinly sliced
– 1/4 cup of cream cheese, softened
– 1 tablespoon of chopped fresh dill
– Salt and pepper to taste
– 12-15 wonton wrappers
Instructions:
1. In a medium bowl, mix together the tuna, cream cheese, and chopped dill until well combined.
2. Lay a wonton wrapper on a flat surface. Place about 1 tablespoon of the tuna mixture in the center of the wrapper.
3. Arrange 2-3 slices of cucumber on top of the tuna mixture.
4. Fold the wrapper into a triangle by bringing the two opposite corners together to form a point. Press the edges together to seal the filling inside.
5. Repeat with the remaining wrappers and filling.
6. Serve chilled or at room temperature.
Cooking Time: 0 minutes ( Assembly only!)
Tuna Stuffed Tomatoes
Fresh tomatoes filled with a savory tuna mixture make for a light and satisfying meal. This easy-to-make recipe is perfect for a quick lunch or dinner.
Ingredients:
– 4 large tomatoes, halved
– 1 can of tuna (drained and flaked)
– 1/2 cup cooked white rice
– 1 tablespoon olive oil
– 1 clove garlic, minced
– 1 teaspoon dried parsley
– Salt and pepper to taste
– 1 tablespoon grated cheddar cheese (optional)
Instructions:
1. Preheat oven to 375°F.
2. In a bowl, mix together tuna, rice, olive oil, garlic, and parsley.
3. Arrange tomato halves on a baking sheet lined with parchment paper.
4. Spoon the tuna mixture evenly into each tomato half.
5. Season with salt and pepper to taste.
6. If using cheese, sprinkle on top of each tomato.
7. Bake for 15-20 minutes or until tomatoes are tender.
Cooking Time: 15-20 minutes
Tuna and Spinach Omelette
Start your day with a protein-packed omelette that combines the freshness of spinach with the richness of tuna. This simple recipe is perfect for a quick breakfast or brunch.
Ingredients:
– 2 eggs
– 1/4 cup canned tuna (drained)
– 1/2 cup fresh spinach leaves, chopped
– 1 tablespoon butter
– Salt and pepper to taste
– 1 tablespoon grated cheddar cheese (optional)
Instructions:
1. In a small bowl, whisk together the eggs and a pinch of salt.
2. Heat the butter in a medium non-stick skillet over medium heat.
3. Pour in the eggs and cook until the edges start to set, about 30 seconds.
4. Add the chopped spinach and cooked tuna to one half of the omelette.
5. Sprinkle with cheese (if using) and fold the other half of the omelette over the filling.
6. Cook for an additional 30-45 seconds or until the cheese is melted and the eggs are fully set.
Cooking Time: Approximately 2 minutes
Tuna and Corn Chowder
This comforting chowder is a perfect blend of tender tuna, sweet corn, and creamy potatoes. It’s an easy and satisfying meal for any time of the year.
Ingredients:
– 1 can (12 oz) of tuna in water, drained and flaked
– 2 medium-sized potatoes, peeled and diced
– 1 cup of frozen corn kernels
– 2 tablespoons of butter
– 1 onion, chopped
– 4 cups of chicken broth
– 1/2 cup of milk
– Salt and pepper to taste
Instructions:
1. In a large pot, melt the butter over medium heat. Add the chopped onion and cook until softened.
2. Add the diced potatoes, frozen corn kernels, and chicken broth. Bring to a boil, then reduce heat and simmer for 15 minutes or until the potatoes are tender.
3. Stir in the flaked tuna and milk. Season with salt and pepper to taste.
4. Serve hot, garnished with chopped parsley or chives if desired.
Cooking Time: 20-25 minutes
Tuna and Zucchini Fritters
These crispy fritters are a great way to add some excitement to your seafood meals. Made with tuna, zucchini, and a hint of spice, they’re perfect for a quick lunch or dinner.
Ingredients:
– 1 can of tuna (drained and flaked)
– 1 medium zucchini, grated
– 1/2 cup all-purpose flour
– 1 egg
– 1/4 cup panko breadcrumbs
– 1/4 teaspoon paprika
– Salt and pepper to taste
– Vegetable oil for frying
Instructions:
1. In a bowl, mix together tuna, zucchini, flour, egg, panko breadcrumbs, paprika, salt, and pepper.
2. Divide the mixture into 6-8 portions, depending on how large you want your fritters to be.
3. Shape each portion into a ball and flatten slightly into a disk shape.
4. Heat about 1/2 inch of vegetable oil in a non-stick skillet over medium-high heat.
5. Fry the fritters for about 3-4 minutes on each side, until they’re golden brown and crispy.
6. Remove from oil and drain on paper towels.
Cooking Time: About 10-12 minutes total (depending on how many fritters you make at once).
Tuna and Black Bean Tacos
This recipe combines the savory flavor of tuna with the earthy sweetness of black beans, all wrapped up in a crispy taco shell. Perfect for a quick and easy dinner or lunch.
Ingredients:
– 1 can black beans, drained and rinsed
– 1 can tuna in water, drained and flaked
– 1/2 cup diced red bell pepper
– 1 tablespoon olive oil
– 1 teaspoon cumin
– 1/4 teaspoon chili powder
– Salt and pepper to taste
– 8-10 taco shells
– Optional toppings: shredded cheese, diced tomatoes, sour cream, cilantro
Instructions:
1. In a medium bowl, combine black beans, tuna, red bell pepper, olive oil, cumin, and chili powder. Mix well.
2. Season with salt and pepper to taste.
3. Warm taco shells according to package instructions.
4. Spoon about 1/4 cup of the tuna-black bean mixture into each shell.
5. Add desired toppings and serve.
Cooking Time: 15-20 minutes
Summary
Get creative with canned tuna! These 18 quick and healthy recipes showcase the versatility of this protein-packed ingredient. From salads like Tuna Avocado Salad and Mediterranean Tuna Wrap, to wraps like Spicy Tuna Stuffed Peppers and pasta dishes like Tuna Pasta with Lemon Garlic Sauce, there’s something for everyone. Plus, grab-and-go options like Healthy Tuna Melt on Whole Grain Bread and Tuna Lettuce Wraps with Greek Yogurt Dressing make meal prep a breeze. Try one (or many!) of these tasty recipes to boost your tuna game!