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3 Easy & Cheap Canned Tuna Recipes That Aren’t Salads

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:

  1. Set oven to 400F.
  2. Drain excess water from the packaged tuna.
  3. Cook quinoa according to the instructions on the package and set aside.
  4. In a bowl, mix together all of the ingredients except for the toppings. Season to taste with sea salt & pepper.
  5. Empty the contents into two mini-casserole tins or 1 small baking dish.
  6. Top with mozzarella then panko crumbs.
  7. 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:

  1. Drain excess water from the packaged tuna.
  2. Combine all of the ingredients in a bowl and mash and mix with a fork.
  3. Season to taste with sea salt & pepper.
  4. 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:

  1. Set oven to 400F.
  2. Drain excess water from the packaged tuna.
  3. 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.
  4. In a bowl, combine all of the ingredients. Mix together with a spatula.
  5. Form small patties using your hands. The recipe should make up to 8 small patties.
  6. Spray a baking sheet with coconut oil and place the patties on the sheet, providing ample space between them.
  7. Bake in the oven for about 20 – 22 minutes. For best results, flip the patties halfway through baking using a spatula.
  8. 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

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