Learn how to prepare canned tuna, so that it tastes good! To start, try these fast, easy and healthy canned tuna recipes for dinner, lunch or even breakfast!
This recipe collection includes different tuna salad recipes as well as an amazing creamy tuna pasta recipe that you can make with leftovers in 20 minutes!
Canned Tuna Nutrition & Recommendation
Eating canned tuna is a tricky thing. On the one hand, we’ve got a good amount of protein, omega-3’s, vitamin D for very little calories in canned tuna (you can read more here).
On the other hand, tuna is naturally high in mercury – a heavy metal that can cause serious health issues in humans. This is because tuna eat small fish which leads to mercury accumulating in the meat. In general, the bigger the tuna (albacore or bigeye), the more mercury it has. (source)
Canned tuna is usually made from smaller types of tuna (light and skipjack), so lower in mercury. Recommendations are to eat no more than 2 servings of light or skipjack tuna per week.
What To Add To Canned Tuna
Canned tuna on its own is not bad, but to me, personally, it can do better. So, combine it with some of the following ingredients and you’re gonna love it.
- lemon
- onion
- garlic
- capers
- mayonnaise
- sour cream or creme fraiche
- wasabi
- spice
- vegetables
- avocado
- eggs
- cream cheese
Now let’s see how to combine these ingredients with canned tuna to make a quick and easy meal for dinner, lunch or even breakfast.
Healthy Canned Tuna Recipes
Creamy Tuna Pasta
This delicious creamy tuna pasta recipe is loaded with vegetables, super easy to make with the things you have in your fridge and absolutely yummy! Perfect comfort meal with a healthy twist. Recipe here.
Servings: 2; Calories: 444, Protein: 30g
Crustless Tuna Quiche
Ever thought eggs with canned tuna would taste good? They do! This crustless tuna quiche recipe is proof. Quick and super tasty, it’s great for any time of the day! Serve with some lettuce salad on the side for dinner or eat on the go for breakfast or lunch. Recipe here.
Servings: 4; Calories: 125, Protein: 13g
Spicy Tuna Quesadilla
I love this tuna quesadilla! It’s made with tomatoes, basil, garlic and cheese and it’s really tasty. Recipe here.
Servings: 2; Calories: 373, Protein: 21g
Meal Prep Tuna Quinoa Salad
This is a great salad recipe with canned tuna and quinoa if you like to meal prep for the week. It’s filling, super healthy and delicious. Recipe here.
Servings: 3; Calories: 413, Protein: 24g
Meal Prep Tuna Chickpea Bowls
I originally made this recipe during the lockdown in 2020 and it’s pretty much: canned food, hummus, avocado and the one vegetable that can survive anything: cabbage. It’s delicious, healthy, and very fast. Recipe here.
Servings: 3-4; Calories: 334, Protein: 21g
10-Minute Tuna Melt Quesadilla With Sriracha Sauce
To make this tuna melt quesadilla all you need to do is mix the canned tuna with some sriracha sauce, cream cheese, garlic and vegetables, spread it over a tortilla and toast in a pan on both sides. It is pretty amazing and ready in 10 minutes. Serve with some quick salad for a quick and easy dinner.
Servings: 2; Calories: 445, Protein: 35g
Breakfast Tuna Wraps
Use whole-grain, gluten free or almond flour tortillas to make these fit your diet! You can add whatever vegetables you have at home to make these filling tuna wraps! Recipe here.
Winter Tuna & Rice Salad
This healthy winter salad recipe is filled with cabbage, canned tuna and rice. Its a gluten free, nutritious and filling salad that you can pack for lunch or eat for dinner. Recipe here.
Servings: 2; Calories: 431, Protein: 29g
Healthy Tuna Frittata
This is a delicious tuna frittata recipe made with tuna, broccoli, eggs, olives, onion and peppers. Serve with some avocado and a salad for a high protein low carb version or with some whole grain bread for a more balanced meal. Recipe here.
Servings: 3; Calories: 439, Protein: 40g
Mediterranean Tuna Chickpea Salad
This recipe is great with or without tuna! If you’re following the Mediterranean diet, this meal is perfect to put on your meal plan. Recipe here.
Servings: 2; Calories: 415, Protein: 27g
Gluten Free Dairy Free Tuna Salad
This tasty healthy tuna salad is made gluten-free and dairy-free thanks to the addition of cashews! If you tolerate dairy just fine, you can definitely use sour cream or creme fraiche instead to make this. Recipe here.
Servings: 3; Calories: 317, Protein: 19g
More Healthy Recipes
Well, I really hope you enjoyed this small, but mighty, collection of healthy canned tuna recipes! I think now you have some new ideas about what to make with those cans, even when you don’t have much at home. Now if you need more healthy recipes for breakfast, lunch or dinner, check these out:
- 12 High-Protein Low-Carb Meals For Weight Loss
- 50 Vegetarian Meal Prep Recipes
- 20 Easy Healthy Chicken Dinner Recipes
Yield: 2
11 Easy And Healthy Canned Tuna Recipes
11 easy and healthy canned tuna recipes for dinner, lunch or breakfast! Learn how to prepare canned tuna fast to make it taste good with these simple ideas!
Prep Time5 minutes
Cook Time5 minutes
Total Time10 minutes
Ingredients
For The Tuna Quesadilla Melt With Sriracha Sauce
- 2 tbsp cream cheese
- 1 can tuna, drained
- 1 1/2 tsp sriracha sauce
- 1 garlic clove
- 1/2 tsp basil, dried
- 1/2 cup spinach, chopped
- 2/3 cup mozzarella cheese
- 2 tortillas
Instructions
- Mix the cream cheese and sriracha in a bowl. Mix in the tuna, spinach, garlic clove and basil. Taste and add salt or black pepper if needed.
- Spread 1/2 mixture on one half of a tortilla. Top that half with mozzarella cheese and fold.
- Toast the quesadilla on both sides until golden brown. Repeat for the other quesadilla as well. For more information, follow the instructions at www.homemademastery.com
Nutrition Information:
Yield:
2Serving Size:
1
Amount Per Serving:Calories: 445Total Fat: 19gSaturated Fat: 9gTrans Fat: 0gUnsaturated Fat: 8gCholesterol: 79mgSodium: 970mgCarbohydrates: 32gFiber: 3gSugar: 2gProtein: 35g
