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