3 Easy & Cheap Canned Tuna Recipes That Aren’t Salads
FitMenCook
My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.
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!
Quinoa-Veggie Tuna Casserole
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
- 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
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Avocado Tuna Salad
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
- 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.
Baked Sweet Potato Tuna Patties
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
- 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. **If you find the patties to be too loose and wet, simply add in tablespoons of almond flour until the batter thickens and you are able to form firm 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.