25 Delicious High Protein Tuna Recipes for Fitness Enthusiasts

Great news for all you fitness lovers and home cooks out there! If you’re on the hunt for quick, nutritious, and utterly delicious meals that pack a protein punch, you’ve hit the jackpot. Our roundup of 25 high-protein tuna recipes is here to fuel your workouts and satisfy your taste buds. From speedy lunches to hearty dinners, these dishes are sure to keep you energized and eager for more. Dive in!

Tuna and Quinoa Protein Bowl

Great for a quick, nutritious meal, this Tuna and Quinoa Protein Bowl packs a punch with minimal effort.

Ingredients

• Quinoa – 1 cup
• Water – 2 cups
• Tuna – 1 can (5 oz)
• Avocado – 1
• Lemon – ½
• Olive oil – 1 tbsp
• Salt – ½ tsp

Instructions

1. Rinse quinoa under cold water for 1 minute to remove bitterness.
2. In a medium pot, combine quinoa and water. Bring to a boil over high heat.
3. Reduce heat to low, cover, and simmer for 15 minutes until water is absorbed. Tip: Let it sit covered for 5 minutes off heat for fluffier quinoa.
4. While quinoa cooks, drain tuna and place in a bowl.
5. Dice avocado and add to tuna.
6. Squeeze lemon juice over avocado to prevent browning. Tip: Use the back of a spoon to get every last drop.
7. Drizzle olive oil and sprinkle salt over the tuna and avocado mixture. Gently toss to combine.
8. Fluff quinoa with a fork and divide between bowls.
9. Top quinoa with tuna and avocado mixture. Tip: For extra crunch, add a handful of toasted almonds.

The creamy avocado contrasts with the fluffy quinoa, while the lemon brightens the rich tuna. Serve with a side of crisp greens for a fuller meal.

High Protein Tuna Salad with Greek Yogurt

This high-protein tuna salad swaps mayo for Greek yogurt, offering a lighter twist without sacrificing creaminess.

Ingredients

• Canned tuna – 2 cans (5 oz each), drained
• Greek yogurt – ½ cup
• Lemon juice – 1 tbsp
• Dijon mustard – 1 tsp
• Salt – ¼ tsp
• Black pepper – ⅛ tsp

Instructions

1. In a medium bowl, flake the drained tuna with a fork.
2. Add Greek yogurt, lemon juice, and Dijon mustard to the bowl. Tip: For extra flavor, use freshly squeezed lemon juice.
3. Mix all ingredients until well combined. Tip: Avoid overmixing to keep the tuna chunks intact.
4. Season with salt and black pepper. Stir once more to distribute the seasoning evenly. Tip: Taste and adjust seasoning if necessary, but remember the tuna already contains some salt.

Rich in protein, this salad has a creamy texture with a tangy kick from the lemon and mustard. Serve it on whole-grain toast or stuff it into avocado halves for a nutritious meal.

Spicy Tuna Avocado Boats

Yield to the craving for something fresh yet fiery with these Spicy Tuna Avocado Boats. Perfect for a quick lunch or a fancy appetizer, they’re as easy to make as they are delicious.

Ingredients

• Avocados – 2
• Canned tuna – 1 can (5 oz)
• Mayonnaise – 2 tbsp
• Sriracha – 1 tbsp
• Lime – 1
• Salt – ½ tsp

Instructions

1. Cut the avocados in half and remove the pits. Scoop out a small amount of flesh to create more space for the filling.
2. Drain the canned tuna and transfer it to a mixing bowl.
3. Add mayonnaise, sriracha, juice from half the lime, and salt to the tuna. Mix well.
4. Spoon the tuna mixture evenly into the avocado halves.
5. Squeeze the remaining lime juice over the filled avocados to prevent browning.
6. Serve immediately or chill for 10 minutes for a firmer texture.

Here’s how these boats sail: the creamy avocado balances the spicy tuna, creating a harmony of flavors. For an extra crunch, top with sesame seeds or serve with a side of crispy wonton strips.

Protein-Packed Tuna and Egg Scramble

Tired of the same old breakfast? This Protein-Packed Tuna and Egg Scramble is a quick, nutritious twist to start your day right.

Ingredients

• Eggs – 4
• Canned tuna – 1 can (5 oz), drained
• Olive oil – 1 tbsp
• Salt – ½ tsp
• Black pepper – ¼ tsp

Instructions

1. Heat olive oil in a non-stick skillet over medium heat (350°F).
2. Crack eggs into a bowl, add salt and black pepper, then whisk until fully blended.
3. Pour the egg mixture into the skillet. Let it sit for 10 seconds without stirring.
4. Add the drained tuna to the skillet. Use a spatula to gently fold the tuna into the eggs.
5. Continue cooking for 2-3 minutes, stirring occasionally, until the eggs are softly set.
6. Remove from heat immediately to prevent overcooking. The residual heat will finish cooking the eggs to perfection.

You’ll love the creamy texture of the eggs paired with the hearty chunks of tuna. Serve it on a toasted whole-grain English muffin for an extra fiber boost.

Tuna Chickpea Salad

Craving a quick, nutritious meal? This Tuna Chickpea Salad is your answer. It’s packed with protein and ready in minutes.

Ingredients

• Canned tuna – 1 can (5 oz)
• Chickpeas – 1 cup
• Olive oil – 2 tbsp
• Lemon juice – 1 tbsp
• Salt – ½ tsp

Instructions

1. Drain the canned tuna and add it to a large mixing bowl.
2. Rinse the chickpeas under cold water and add them to the bowl.
3. Pour olive oil and lemon juice over the tuna and chickpeas.
4. Sprinkle salt evenly across the mixture.
5. Use a fork to mash the chickpeas slightly, mixing everything together. Tip: Leave some chickpeas whole for texture.
6. Stir the mixture until all ingredients are well combined. Tip: For extra flavor, let the salad sit for 5 minutes before serving.
7. Serve immediately or refrigerate for up to 2 days. Tip: This salad tastes better chilled.

Juicy and hearty, this salad offers a satisfying crunch with every bite. Try it stuffed in a pita or over a bed of greens for a fresh twist.

Grilled Tuna Steak with Mango Salsa

Hankering for a dish that’s both light and packed with flavor? Grilled tuna steak with mango salsa hits the spot, combining savory and sweet in every bite.

Ingredients

– Tuna steak – 1 lb
– Olive oil – 2 tbsp
– Salt – 1 tsp
– Black pepper – ½ tsp
– Mango – 1, diced
– Red onion – ¼ cup, finely chopped
– Cilantro – 2 tbsp, chopped
– Lime juice – 1 tbsp

Instructions

1. Preheat grill to high heat, about 450°F.
2. Brush tuna steak with olive oil and season with salt and black pepper.
3. Grill tuna for 2-3 minutes per side for medium-rare, or until desired doneness.
4. While tuna grills, mix diced mango, red onion, cilantro, and lime juice in a bowl to make salsa.
5. Let tuna rest for 5 minutes before slicing against the grain.
6. Serve tuna topped with mango salsa.
Grilled tuna steak offers a firm texture and rich flavor, perfectly complemented by the fresh, tangy mango salsa. Try serving it over a bed of greens for an extra crunch.

Tuna and White Bean Salad

Never underestimate the simplicity of a Tuna and White Bean Salad. It’s a no-cook, protein-packed meal ready in minutes. Perfect for hot summer days or when you’re short on time.

Ingredients

– Canned tuna in water – 2 cans (5 oz each), drained
– Canned white beans – 1 can (15 oz), rinsed and drained
– Red onion – ¼ cup, finely chopped
– Olive oil – 2 tbsp
– Lemon juice – 1 tbsp
– Salt – ½ tsp
– Black pepper – ¼ tsp

Instructions

1. In a large mixing bowl, flake the drained tuna with a fork.
2. Add the rinsed white beans to the bowl with the tuna.
3. Mix in the finely chopped red onion.
4. Drizzle olive oil and lemon juice over the mixture.
5. Season with salt and black pepper.
6. Gently toss all ingredients until well combined. Tip: For best flavor, let the salad sit for 10 minutes before serving to allow the flavors to meld.
7. Taste and adjust seasoning if necessary. Tip: If the salad seems dry, add a little more olive oil or lemon juice.
8. Serve chilled. Tip: For an extra crunch, top with a handful of toasted croutons or chopped celery.
This salad offers a creamy texture from the beans balanced by the lightness of tuna. The sharpness of red onion and acidity from lemon juice brighten every bite. Try serving it over a bed of greens or stuffed in a whole wheat pita for a hearty lunch.

High Protein Tuna Pasta

Overwhelmed by meal prep? This high-protein tuna pasta is your quick fix. It’s simple, satisfying, and packed with flavor.

Ingredients

– Pasta – 8 oz
– Tuna in water – 2 cans, drained
– Olive oil – 2 tbsp
– Garlic – 2 cloves, minced
– Salt – ½ tsp
– Black pepper – ¼ tsp
– Lemon juice – 1 tbsp

Instructions

1. Boil 4 cups of water in a large pot over high heat.
2. Add pasta to boiling water, cook for 8-10 minutes until al dente. Tip: Stir occasionally to prevent sticking.
3. Drain pasta, reserve ½ cup of pasta water, set aside.
4. Heat olive oil in a pan over medium heat, add minced garlic, sauté for 1 minute until fragrant. Tip: Don’t let garlic burn to avoid bitterness.
5. Add drained tuna to the pan, break it apart with a spoon, cook for 2 minutes.
6. Stir in cooked pasta, reserved pasta water, salt, black pepper, and lemon juice. Mix well. Tip: Pasta water helps to create a silky sauce.
7. Cook for another 2 minutes until everything is heated through.
Enjoy the creamy texture with a hint of lemon. Serve with a sprinkle of chili flakes for an extra kick.

Tuna Stuffed Bell Peppers

Filling and flavorful, these tuna stuffed bell peppers are a quick, protein-packed meal. Perfect for a light lunch or dinner, they’re as nutritious as they are delicious.

Ingredients

– Bell peppers – 4
– Canned tuna – 2 cups
– Mayonnaise – ½ cup
– Cheddar cheese – 1 cup, shredded
– Salt – ½ tsp.
– Black pepper – ¼ tsp.

Instructions

1. Preheat oven to 375°F.
2. Cut the tops off the bell peppers and remove seeds.
3. In a bowl, mix tuna, mayonnaise, cheddar cheese, salt, and black pepper.
4. Stuff each bell pepper with the tuna mixture.
5. Place stuffed peppers in a baking dish.
6. Bake for 25 minutes or until peppers are tender.
7. For a golden top, broil for 2 minutes before serving.
Tip: Choose firm, brightly colored bell peppers for the best results.
Tip: Drain tuna well to avoid a soggy filling.
Tip: Let peppers cool for 5 minutes before serving for easier handling.
Juicy and cheesy, these peppers offer a satisfying crunch with every bite. Serve with a side salad for a complete meal or slice them into rings for a fun appetizer.

Tuna and Sweet Potato Hash

Bold flavors and simple ingredients make this Tuna and Sweet Potato Hash a weeknight winner. It’s hearty, nutritious, and ready in under 30 minutes.

Ingredients

– Sweet potato – 1 large, diced
– Canned tuna – 1 can, drained
– Olive oil – 2 tbsp
– Salt – ½ tsp
– Black pepper – ¼ tsp
– Eggs – 2

Instructions

1. Heat olive oil in a large skillet over medium heat (350°F).
2. Add diced sweet potato to the skillet. Cook for 10 minutes, stirring occasionally, until slightly softened.
3. Tip: Cover the skillet for the first 5 minutes to speed up cooking.
4. Add drained tuna, salt, and black pepper to the skillet. Stir to combine.
5. Cook for another 5 minutes, until the sweet potato is fully tender and the tuna is heated through.
6. Tip: Press the mixture down with a spatula to create a crispy bottom layer.
7. Make two wells in the hash. Crack an egg into each well.
8. Cover the skillet and cook for 3-4 minutes, until the egg whites are set but yolks are still runny.
9. Tip: For firmer yolks, cook for an additional 1-2 minutes.
Layers of savory tuna, sweet potato, and a runny egg yolk create a satisfying contrast. Serve directly from the skillet for a rustic presentation.

Protein-Rich Tuna Burgers

Craving a quick, protein-packed meal? These tuna burgers are your answer. Simple, savory, and satisfying, they’re perfect for a healthy lunch or dinner.

Ingredients

• Canned tuna – 2 cups
• Egg – 1
• Breadcrumbs – ½ cup
• Olive oil – 2 tbsp

Instructions

1. Drain the canned tuna thoroughly to remove excess liquid.
2. In a mixing bowl, combine the tuna, egg, and breadcrumbs. Mix until evenly distributed.
3. Shape the mixture into 4 equal-sized patties, about ½ inch thick.
4. Heat olive oil in a skillet over medium heat (350°F) until shimmering.
5. Cook the patties for 3-4 minutes on each side, or until golden brown and crispy.
6. Tip: Press down lightly with a spatula to ensure even cooking.
7. Tip: If the patties are sticking, add a bit more oil to the skillet.
8. Tip: For extra flavor, sprinkle a pinch of salt and pepper on each side while cooking.
9. Remove from skillet and let rest for 2 minutes before serving.

Light and flavorful, these tuna burgers have a crisp exterior with a tender inside. Serve on a bun with avocado slices or enjoy over a fresh salad for a low-carb option.

Tuna and Spinach Omelette

Always a quick and nutritious option, this tuna and spinach omelette packs protein and greens in one satisfying dish.

Ingredients

• Eggs – 3
• Tuna – ½ cup
• Spinach – 1 cup
• Salt – ¼ tsp
• Pepper – ¼ tsp
• Olive oil – 1 tbsp

Instructions

1. Heat olive oil in a non-stick skillet over medium heat (350°F).
2. Whisk eggs, salt, and pepper in a bowl until fully combined.
3. Pour the egg mixture into the skillet, tilting to spread evenly.
4. Let cook for 1 minute until edges start to set. Tip: Use a spatula to gently lift edges, allowing uncooked egg to flow underneath.
5. Spread tuna and spinach evenly over one half of the omelette.
6. Fold the other half over the filling, pressing lightly with the spatula.
7. Cook for another 2 minutes until the omelette is firm and lightly golden. Tip: Covering the skillet can help the top set faster without flipping.
8. Slide onto a plate, serve immediately. Tip: For extra flavor, sprinkle with grated cheese before folding.

Key to its appeal, the omelette is fluffy with a savory tuna bite and fresh spinach crunch. Try it with a dash of hot sauce or alongside avocado slices for a richer meal.

Low-Carb Tuna Zucchini Boats

Unleash a flavorful, low-carb meal with these tuna zucchini boats, perfect for a quick dinner or meal prep.

Ingredients

• Zucchini – 4 medium
• Canned tuna – 2 cans (5 oz each)
• Mayonnaise – ¼ cup
• Cheddar cheese – ½ cup, shredded
• Salt – ½ tsp
• Black pepper – ¼ tsp

Instructions

1. Preheat oven to 375°F.
2. Cut zucchini in half lengthwise. Scoop out the center to create a boat, leaving a ¼-inch border.
3. Place zucchini boats on a baking sheet. Brush lightly with olive oil. Tip: Save the scooped zucchini for salads or omelets.
4. In a bowl, mix tuna, mayonnaise, salt, and pepper until well combined.
5. Fill each zucchini boat with the tuna mixture. Top with shredded cheddar cheese.
6. Bake for 15-20 minutes, until cheese is bubbly and zucchini is tender. Tip: For a golden top, broil for the last 2 minutes.
7. Let cool for 5 minutes before serving. Tip: Garnish with fresh herbs for extra flavor.

Juicy zucchini pairs perfectly with the creamy tuna filling, offering a satisfying crunch. Serve with a side salad for a complete meal or enjoy as a standalone snack.

Tuna and Lentil Salad

Whip up a nutritious Tuna and Lentil Salad in no time. Perfect for a quick lunch or a light dinner.

Ingredients

• Canned tuna – 1 can
• Cooked lentils – 1 cup
• Olive oil – 2 tbsp
• Lemon juice – 1 tbsp
• Salt – ½ tsp
• Black pepper – ¼ tsp

Instructions

1. Drain the canned tuna and place it in a large mixing bowl.
2. Add the cooked lentils to the bowl with the tuna.
3. Pour olive oil and lemon juice over the tuna and lentils.
4. Sprinkle salt and black pepper on top.
5. Gently toss all ingredients until well combined. Tip: For extra flavor, let the salad sit for 10 minutes before serving.
6. Check the seasoning and adjust if necessary. Tip: Add a pinch of red pepper flakes for a spicy kick.
7. Serve immediately or refrigerate for up to 2 days. Tip: For a crunchier texture, add diced cucumbers right before serving.

Delight in the hearty texture and refreshing taste of this salad. Serve it over a bed of greens or with whole-grain toast for a complete meal.

High Protein Tuna Casserole

Got a craving for something hearty yet healthy? This high-protein tuna casserole is your go-to. It’s simple, satisfying, and packed with flavor.

Ingredients

– Egg noodles – 2 cups
– Canned tuna – 2 cans (5 oz each)
– Cream of mushroom soup – 1 can (10.5 oz)
– Milk – 1 cup
– Shredded cheddar cheese – 1 cup
– Frozen peas – 1 cup
– Salt – ½ tsp
– Black pepper – ¼ tsp

Instructions

1. Preheat oven to 375°F.
2. Boil egg noodles in salted water for 7 minutes, then drain. Tip: Al dente noodles hold up better in casseroles.
3. In a large bowl, mix tuna, soup, milk, peas, salt, and pepper.
4. Fold in the cooked noodles gently to avoid breaking them.
5. Transfer the mixture to a greased baking dish.
6. Sprinkle cheddar cheese evenly on top. Tip: For a golden crust, broil the last 2 minutes.
7. Bake for 25 minutes until bubbly. Tip: Let it sit for 5 minutes before serving for easier scooping.
The casserole comes out creamy with a slight crunch from the peas. Serve with a side of crisp greens for a balanced meal.

Tuna and Broccoli Stir-Fry

Just when you need a quick, nutritious meal, this Tuna and Broccoli Stir-Fry comes to the rescue. It’s simple, fast, and packed with flavor.

Ingredients

• Tuna – 1 lb
• Broccoli – 2 cups
• Soy sauce – 2 tbsp
• Olive oil – 1 tbsp
• Garlic – 2 cloves

Instructions

1. Heat olive oil in a large pan over medium-high heat (350°F).
2. Add minced garlic, sauté for 30 seconds until fragrant.
3. Add broccoli, stir-fry for 3 minutes until bright green.
4. Push broccoli to the side, add tuna to the center of the pan.
5. Cook tuna for 2 minutes per side, then break into chunks with a spatula.
6. Mix tuna and broccoli together, add soy sauce.
7. Stir-fry for another 2 minutes until everything is well combined.

This dish offers a perfect balance of tender tuna and crisp broccoli. Try serving it over a bed of rice for a more filling meal.

Tuna and Cauliflower Rice Bowl

Fancy a quick, nutritious meal that packs a punch? This tuna and cauliflower rice bowl is your go-to for a satisfying lunch or dinner. It’s simple, flavorful, and ready in minutes.

Ingredients

– Canned tuna – 1 can (5 oz)
– Cauliflower rice – 2 cups
– Olive oil – 1 tbsp
– Lemon juice – 1 tbsp
– Salt – ½ tsp
– Black pepper – ¼ tsp

Instructions

1. Heat olive oil in a large skillet over medium heat (350°F).
2. Add cauliflower rice to the skillet. Cook for 5 minutes, stirring occasionally, until slightly golden.
3. Drain the canned tuna and add it to the skillet. Mix well with the cauliflower rice.
4. Squeeze lemon juice over the mixture. Season with salt and black pepper. Stir to combine.
5. Cook for another 2 minutes, until everything is heated through.
6. Remove from heat. Serve immediately.

Makes a light yet fulfilling dish with a delightful contrast between the tender tuna and the slightly crunchy cauliflower rice. Try topping it with avocado slices or a sprinkle of chili flakes for an extra kick.

Protein-Packed Tuna Wrap

Kickstart your day with a Protein-Packed Tuna Wrap, a quick, nutritious meal that’s perfect for on-the-go mornings or a light lunch.

Ingredients

• Whole wheat tortilla – 1
• Canned tuna in water – 1 can (5 oz), drained
• Greek yogurt – 2 tbsp
• Avocado – ½, mashed
• Spinach – ½ cup
• Red onion – 2 tbsp, finely chopped

Instructions

1. Lay the whole wheat tortilla flat on a clean surface.
2. In a bowl, mix the drained tuna, Greek yogurt, and mashed avocado until well combined.
3. Spread the tuna mixture evenly over the tortilla, leaving a 1-inch border around the edges.
4. Top with spinach and red onion.
5. Fold the sides of the tortilla inward, then roll tightly from the bottom to enclose the filling.
6. Cut the wrap in half diagonally for easier eating.

Just made, this wrap offers a creamy texture with a crisp bite from the fresh vegetables. Serve it with a side of sweet potato fries for a satisfying meal.

Tuna and Asparagus Frittata

Zesty and satisfying, this Tuna and Asparagus Frittata is a quick fix for any meal. Packed with protein and greens, it’s as nutritious as it is delicious.

Ingredients

– Eggs – 6
– Canned tuna – 1 cup, drained
– Asparagus – 1 cup, chopped
– Olive oil – 1 tbsp
– Salt – ½ tsp
– Black pepper – ¼ tsp

Instructions

1. Preheat oven to 350°F.
2. Heat olive oil in a 10-inch oven-safe skillet over medium heat.
3. Add chopped asparagus, sauté for 3 minutes until slightly tender.
4. Tip: Don’t overcook the asparagus; it will continue to cook in the oven.
5. In a bowl, whisk eggs, salt, and black pepper until well combined.
6. Stir in drained tuna into the egg mixture.
7. Pour the egg and tuna mixture over the asparagus in the skillet.
8. Tip: Use a fork to evenly distribute the tuna and asparagus.
9. Cook on the stove for 2 minutes without stirring.
10. Transfer the skillet to the preheated oven.
11. Bake for 15 minutes or until the eggs are set.
12. Tip: Check doneness by inserting a knife in the center; it should come out clean.
13. Let the frittata cool for 2 minutes before slicing.
The frittata is fluffy with a slight crisp on the edges. The tuna adds a savory depth, while the asparagus brings a fresh crunch. Serve with a side of mixed greens for a complete meal.

High Protein Tuna Sushi Rolls

Vital for a quick, nutritious meal, these High Protein Tuna Sushi Rolls pack flavor and fuel in every bite. Perfect for meal prep or a fresh dinner option.

Ingredients

– Sushi rice – 1 cup
– Water – 1 ¼ cups
– Rice vinegar – 2 tbsp
– Sugar – 1 tbsp
– Salt – ½ tsp
– Tuna steak – 8 oz
– Soy sauce – 2 tbsp
– Nori sheets – 4
– Avocado – 1, sliced

Instructions

1. Rinse sushi rice under cold water until the water runs clear.
2. Combine rice and water in a pot, bring to a boil over high heat. Reduce to low, cover, and simmer for 20 minutes. Tip: Don’t peek to keep the steam in.
3. Mix rice vinegar, sugar, and salt in a small bowl until dissolved. Fold into cooked rice and let cool to room temperature.
4. Sear tuna steak in a hot pan for 1 minute per side for medium-rare. Slice thinly against the grain. Tip: Chill tuna in freezer for 10 minutes for easier slicing.
5. Lay a nori sheet on a bamboo mat, spread a thin layer of rice, leaving a 1-inch border at the top.
6. Arrange tuna and avocado slices in the center of the rice.
7. Roll tightly using the bamboo mat, moistening the border with water to seal. Tip: Use a sharp knife to slice rolls, wiping it between cuts for clean edges.
8. Serve with soy sauce for dipping.
Zesty and fresh, these rolls offer a creamy texture from the avocado against the lean tuna. Try garnishing with sesame seeds or a drizzle of sriracha for extra heat.

Tuna and Black Bean Tacos

Looking for a quick, protein-packed meal? These tuna and black bean tacos are your answer. Simple, satisfying, and ready in minutes.

Ingredients

• Canned tuna – 1 cup
• Black beans – 1 cup
• Corn tortillas – 6
• Lime – 1, juiced
• Cumin – 1 tsp
• Salt – ½ tsp
• Olive oil – 1 tbsp

Instructions

1. Heat olive oil in a pan over medium heat for 1 minute.
2. Add black beans and cumin to the pan. Cook for 3 minutes, stirring occasionally.
3. Flake the canned tuna into the pan. Mix gently to combine.
4. Squeeze lime juice over the mixture. Add salt. Stir and cook for another 2 minutes.
5. Warm corn tortillas in a dry pan over medium heat for 30 seconds on each side.
6. Fill each tortilla with the tuna and black bean mixture. Serve immediately.

Delight in the creamy texture of beans against the flaky tuna. The lime adds a bright finish. Try topping with avocado slices for extra richness.

Tuna and Kale Salad with Lemon Tahini Dressing

Ready for a quick, nutritious meal? This tuna and kale salad with lemon tahini dressing is your go-to. It’s simple, fresh, and packed with flavor.

Ingredients

– Kale – 2 cups
– Canned tuna – 1 can
– Tahini – 2 tbsp
– Lemon juice – 1 tbsp
– Olive oil – 1 tbsp
– Salt – ½ tsp
– Black pepper – ¼ tsp

Instructions

1. Wash and dry 2 cups of kale thoroughly. Tip: Massage the kale with a bit of olive oil to soften it.
2. Drain 1 can of tuna and add it to the kale.
3. In a small bowl, whisk together 2 tbsp tahini, 1 tbsp lemon juice, 1 tbsp olive oil, ½ tsp salt, and ¼ tsp black pepper until smooth. Tip: If the dressing is too thick, add a teaspoon of water at a time until desired consistency.
4. Pour the dressing over the kale and tuna. Tip: Let the salad sit for 5 minutes before serving to allow the flavors to meld.
5. Toss everything together until well combined.
Crisp kale meets tender tuna in this salad, with the creamy lemon tahini dressing tying it all together. Serve it in a wrap for a portable lunch option.

High Protein Tuna Meatballs

Busy weeknights call for quick, protein-packed meals that don’t skimp on flavor. These tuna meatballs are your answer, ready in under 30 minutes.

Ingredients

• Canned tuna – 2 cups, drained
• Egg – 1 large
• Breadcrumbs – ½ cup
• Garlic powder – 1 tsp
• Olive oil – 2 tbsp

Instructions

1. Preheat oven to 375°F. Line a baking sheet with parchment paper.
2. In a bowl, mix tuna, egg, breadcrumbs, and garlic powder until combined. Tip: Use a fork to break up the tuna evenly.
3. Form mixture into 1-inch balls. Place on the baking sheet. Tip: Wet your hands to prevent sticking.
4. Brush meatballs with olive oil. Bake for 15 minutes, flipping halfway, until golden. Tip: For extra crispiness, broil for the last 2 minutes.

Perfectly golden outside, tender inside, these meatballs are a versatile base for pasta, salads, or sandwiches. Try them with a squeeze of lemon for a bright finish.

Tuna and Eggplant Parmesan

Venture into a twist on classic Parmesan with this Tuna and Eggplant Parmesan. It’s hearty, flavorful, and surprisingly simple to make.

Ingredients

• Eggplant – 1 large, sliced into ½-inch rounds
• Tuna – 2 cans, drained
• Marinara sauce – 2 cups
• Mozzarella cheese – 2 cups, shredded
• Parmesan cheese – ½ cup, grated
• Egg – 1, beaten
• Breadcrumbs – 1 cup
• Olive oil – 2 tbsp

Instructions

1. Preheat oven to 375°F.
2. Dip eggplant slices in beaten egg, then coat with breadcrumbs.
3. Heat olive oil in a pan over medium heat. Fry eggplant until golden, about 3 minutes per side. Tip: Don’t overcrowd the pan to ensure even cooking.
4. Layer fried eggplant in a baking dish. Top with tuna, marinara sauce, and cheeses. Tip: Spread tuna evenly for consistent flavor in every bite.
5. Bake for 20 minutes, or until cheese is bubbly and slightly browned. Tip: Let it sit for 5 minutes before serving for easier slicing.

Zesty and rich, this dish offers a crispy texture from the eggplant, balanced by the creamy cheese and savory tuna. Serve it over a bed of spaghetti or with a side of garlic bread for a complete meal.

Tuna and Brussels Sprouts Stir-Fry

Unusual but utterly satisfying, this dish combines the heartiness of tuna with the crispness of Brussels sprouts for a quick, nutritious meal.

Ingredients

• Tuna – 1 lb
• Brussels sprouts – 2 cups, halved
• Olive oil – 2 tbsp
• Garlic – 2 cloves, minced
• Soy sauce – 1 tbsp
• Red pepper flakes – ½ tsp

Instructions

1. Heat olive oil in a large skillet over medium-high heat until shimmering, about 1 minute.
2. Add Brussels sprouts to the skillet. Cook, stirring occasionally, until edges begin to brown, about 5 minutes.
3. Push Brussels sprouts to the side of the skillet. Add minced garlic to the center. Cook until fragrant, about 30 seconds.
4. Add tuna to the skillet. Break it apart with a spoon. Cook until no longer pink, about 3 minutes.
5. Stir in soy sauce and red pepper flakes. Cook for another 2 minutes to blend flavors.
6. Remove from heat. Serve immediately.

Offer this stir-fry over a bed of quinoa for extra protein or enjoy it as is for a low-carb option. The Brussels sprouts stay crisp, contrasting beautifully with the tender tuna.

Conclusion

Overwhelmed by the variety? This roundup of 25 high-protein tuna recipes is your ticket to delicious, fitness-friendly meals that never get boring. Whether you’re meal prepping or craving something new, there’s a dish here for you. Try them out, share your favorites in the comments, and don’t forget to pin this article on Pinterest for your next kitchen adventure!