Canned tuna is a great option for anyone looking to eat healthy and lose weight. It’s high in protein, affordable, and has a long shelf life, making it a convenient choice. But let’s be real: the same old tuna salad can get pretty boring. If you’re looking for a change, we have a list of healthy canned tuna recipes you can try.
So why is canned tuna so good for weight loss? To begin with, it is loaded with proteinwhich can help boost your metabolism, keep you feeling full, and promote muscle building. Plus, tuna contains healthy fats in the form of omega-3 fatty acids, which also contribute to satiety.
There are plenty of delicious ways to enjoy canned tuna that go beyond the usual tuna and mayo. Keep reading for tasty recipes like poke bowls, sushi rolls, pasta dishes, and Italian-inspired melts. And after that, don’t miss our roundup of the 11 best canned tunas on the market—and 3 to avoid.
Quick and Easy Italian Tuna Fondant
This melting tuna sandwich requires a simple but tasty list of ingredients, such as canned tuna, whole grain bread, fresh mozzarella, olives, pesto, and tomatoes. It’s easy to make and only takes a few minutes, so you can have a healthy, protein-packed sandwich whenever you want.
Get our quick and easy Italian-style melted tuna recipe.
Healthy Tuna and Vegetable Fondants
Another take on a tuna melt, these tuna and veggie melts are made with canned tuna, Greek yogurt, chickpeas, and reduced-fat cheddar cheese, so you get plenty of healthy protein and fiber in your meal.
Get our recipe for healthy vegetarian tuna melts.
Mini Tuna Fondants with Mustard and Cranberries
Sweet, savory, and packed with protein, these Mini Cranberry Mustard Tuna Melts are the perfect snack or appetizer to impress your guests at a party. Since you simply place your ingredients in a cupcake pan and bake, this dish is one of the easiest to make on our list.
Get our recipe for Mini Tuna and Cranberry Mustard Melts.
Canned tuna pasta
Canned tuna and pasta may seem like a strange combination at first, but don’t write it off until you try it. Made with tuna, pasta, garlic, anchovies, lemon, and parsley, this pasta dish will satisfy all your flavor cravings and fill you up with protein and healthy fats.
Get the recipe from Tin Eats Recipe.
Nicoise salad
Salade niçoise is a well-known French dish, usually served with fish, hard-boiled eggs, tomatoes, and olives. This version from Recipe Tin Eats uses canned tuna to simplify the process while still retaining all the classic flavors. You can make the recipe’s homemade lemon vinaigrette or a store-bought vinaigrette that you already love.
Get the recipe from Lunch Box Recipe.
Tuna, broccoli, avocado 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 keep you full and satisfied until your next meal. Depending on your preference, you can use tamari, soy sauce, or coconut aminos, and you can add siracha on top for a little kick.
Get the recipe from Eating bird food.
Canned Tuna Poke Bowl
Most poke bowls you think of have fresh salmon or tuna on top, but finding high-quality raw fish to use at home can be expensive. Try this canned tuna version from The View from Great Island to enjoy your favorite poke bowl ingredients at a much more affordable price. You’ll get the same flavor and nutrients as a regular poke bowl, and you can make it at home whenever you want.
Get the recipe from The view from Great Island.
Tuna salad with Greek yogurt
Making tuna salad with regular mayonnaise can quickly add up to calories, but this healthier version from Running in a Skirt uses Greek yogurt instead. Not only will you cut your calories significantly, but the Greek yogurt will add even more protein to the already protein-rich canned tuna.
Get the recipe from Running in a skirt.
Tuna salad with chickpeas
For a quick and refreshing salad that’s packed with protein and fiber, try this chickpea and tuna salad from Well Plated. Made with ingredients like canned tuna, chickpeas, tomatoes, cucumber, onions, peppers, and feta cheese, this dish is packed with flavor and nutrients that will keep you full until your next meal. It’s also an easy salad to make ahead of time and store in the fridge for meals later in the week.
Get the recipe from Well plated.
Spicy Tuna Onigiri
Onigiri (Japanese rice ball) fans will be happy to know that this dish is super easy to make at home, especially if you use canned tuna instead of raw fish. All you need is nori sheets, rice vinegar, canned tuna, mayonnaise, siracha, sesame seeds, and green onions, and you’ve got yourself a restaurant-quality onigiri dish.
Get the recipe from A beautiful plate.
Tuna Sushi Stacks
These tuna “sushi” stacks from Chelsea’s Messy Apron are the perfect meal prep or grab-and-go dish. Each serving is only 400 calories and is packed with protein, fiber, and healthy fats, so you’ll feel full until your next meal.
Get the recipe from Chelsea’s messy apron.
Tuna pancakes with avocado
Made with avocado, canned tuna, and whole wheat breadcrumbs, this quick and healthy meal is the perfect choice for a protein and fiber boost. And since it’s made with canned tuna, this meal is also very affordable. If you want, you can even make it gluten-free by using gluten-free breadcrumbs.
Get the recipe from Well plated.
Mexican Chopped Tuna Salad
This Mexican-inspired tuna salad features ingredients like canned tuna, red bell pepper, black beans, yellow corn, avocado, and taco seasoning. You still get the protein, fiber, and healthy fats of a regular tuna salad, but with a unique twist to change things up.
Get the recipe from Kim’s Desires.
Zucchini Casserole with Tuna and Green Pepper
This unique casserole is made with canned tuna, spiralized zucchini, mayonnaise, chives, green chilies, and spicy mustard, and is only 200 calories per serving! Plus, it’s keto-friendly, dairy-free, nut-free, Whole 30 approved, and completely gluten-free.
Get the recipe from Cotter’s Crisp.
Tuscan tuna sandwich
This tuna sandwich isn’t your average sandwich. It still has the usual ingredients like canned tuna, Greek yogurt, and hard-boiled eggs, but it also has purple cabbage, tahini, avocado, sun-dried tomatoes, olives, and arugula, all wrapped up in a delicious ciabatta bun.
Get the recipe from Half of the harvest cooked.
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