In my opinion, canned (or packaged) tuna is to fitness enthusiasts, as spinach is to Popeye! It’s a staple muscle-building protein that gives us our mojo!
You can pretty much purchase packaged tuna from anywhere – gas stations, pharmacies, convenient stores, etc. – at relatively inexpensive prices. It’s a great lean source of protein so it’s a favorite among dieters and athletes. However, going beyond “your mom’s famous tuna salad recipe” can be challenging. So, here are 3 easy ways to use packaged tuna that your muscles, wallet and taste buds will love you for!
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Quinoa-Veggie Tuna Casserole

Ingredients for up to 2 servings:
- 6oz package of albacore tuna
- 2/3 cup 2% Greek yogurt
- 1/3 cup low sodium chicken broth
- 1 cup cooked quinoa
- 1/3 cup diced red onion
- 2/3 cup chopped broccoli (or your choice of vegetable)
- 1 tsp garlic paste
- 1 tsp cumin
- 5 tsp oregano
- sea salt & pepper to taste
- Topping:
- 2 tbsp wheat panko crumbs
- 2 tbsp reduced fat mozzarella cheese
Steps:
- Set oven to 400F.
- Drain excess water from the packaged tuna.
- Cook quinoa according to the instructions on the package and set aside.
- In a bowl, mix together all of the ingredients except for the toppings. Season to taste with sea salt & pepper.
- Empty the contents into two mini-casserole tins or 1 small baking dish.
- Top with mozzarella then panko crumbs.
- Bake for 20 minutes at 400F.
Approximate macros for 1 of 2 servings:
306 calories, 33g protein, 28g carbs, 6g fat, 3g fiber, 3.5g sugar
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Avocado Tuna Salad

Ingredients for up to 2 servings:
- 6oz package of albacore tuna
- 1 medium ripe avocado
- 1/3 cup diced red onion
- 1 chopped celery stalk
- 1 tbsp Greek yogurt
- 5 tsp Dijon mustard
- 1/2 tsp cumin
- Juice from 1/2 lemon
- Sea salt & pepper to taste
- Garnish: green onion or cilantro
Steps:
- Drain excess water from the packaged tuna.
- Combine all of the ingredients in a bowl and mash and mix with a fork.
- Season to taste with sea salt & pepper.
- Enjoy with a garden salad or in sandwich or wrap.
Approximate macros for 1 of 2 servings:
245 calories, 22g protein, 10g carbs, 15g fat, 9g fiber, 2g sugar
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Baked Sweet Potato Tuna Patties

Ingredients for up to 4 servings:
- 6oz package of albacore tuna
- 1 egg
- ~275g baked sweet potato
- 1/4 cup almond flour
- 1/3 cup green onions
- 5 tbsp low-sodium BBQ sauce
- 1/2 tbsp chili powder
- 1 tsp smoked paprika (optional)
- pinch of sea salt & pepper
Steps:
- Set oven to 400F.
- Drain excess water from the packaged tuna.
- Bake 1 large or 2 medium sweet potatoes in the oven for about 1 hour, or until the flesh is soft. Scoop out the flesh, set it aside and allow it to cool to room temperature.
- In a bowl, combine all of the ingredients. Mix together with a spatula.
- Form small patties using your hands. The recipe should make up to 8 small patties.
- Spray a baking sheet with coconut oil and place the patties on the sheet, providing ample space between them.
- Bake in the oven for about 20 – 22 minutes. For best results, flip the patties halfway through baking using a spatula.
- Enjoy the patties as a side dish or as snacks to curb in between meal cravings.
Approximate macros for 1 of 4 servings (or about 2 patties):
173 calories, 14g protein, 17g carbs, 6g fat, 3g fiber, 6g sugar