Are you looking to boost your protein intake and support muscle growth? Look no further than tuna! This versatile fish is packed with protein, omega-3 fatty acids, and a host of other essential nutrients that can help you achieve your fitness goals. And the best part? Tuna is incredibly easy to incorporate into your diet, whether you’re looking for a quick and easy lunch or a nutritious dinner option.
In this article, we’ll explore 20 delicious high protein tuna recipes that are perfect for muscle growth. From salads and wraps to omelets and stir-fries, these recipes showcase the versatility of tuna and offer a range of flavors and textures to suit any taste. So whether you’re a bodybuilder, athlete, or just looking for healthy meal options, keep reading to discover some amazing high protein tuna recipes that will help you reach your fitness goals.
Spicy Tuna Avocado Salad
Elevate your salad game with this refreshing and spicy combination of tuna, avocado, and citrusy goodness.
Ingredients:
– 1 can of tuna (drained and flaked)
– 2 ripe avocados, diced
– 1/4 cup of red onion, thinly sliced
– 1 jalapeño pepper, seeded and finely chopped
– 1 lime, juiced
– Salt and pepper to taste
– Chopped cilantro for garnish (optional)
Instructions:
1. In a large bowl, combine flaked tuna, diced avocado, sliced red onion, and chopped jalapeño.
2. Squeeze lime juice over the mixture and toss gently to combine.
3. Season with salt and pepper to taste.
4. Garnish with chopped cilantro if desired.
Cooking Time: 5 minutes
Servings: 1-2 people
Tuna and Chickpea Stuffed Peppers
A flavorful and nutritious twist on traditional stuffed peppers, this recipe combines the protein-packed punch of tuna with the creamy texture of chickpeas, all wrapped up in a crunchy bell pepper package.
Ingredients:
– 4 bell peppers, any color
– 1 can of tuna (drained)
– 1/2 cup cooked chickpeas
– 1/4 cup breadcrumbs
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: chopped fresh parsley or paprika for garnish
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a bowl, mix tuna, chickpeas, breadcrumbs, garlic, salt, and pepper.
4. Stuff each pepper with the tuna mixture, filling to the top.
5. Drizzle olive oil over the peppers and cover with foil.
6. Bake for 30 minutes, then remove foil and bake an additional 15-20 minutes, or until bell peppers are tender.
Cooking Time: 45-50 minutes
High-Protein Tuna Omelette
Elevate your breakfast game with this high-protein tuna omelette recipe, packed with omega-3 rich tuna and eggs. Perfect for fitness enthusiasts and busy mornings!
Ingredients:
– 2 large eggs
– 1/4 cup canned tuna (drained and flaked)
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: chopped green onions or cheddar cheese for added flavor
Instructions:
1. Crack the eggs into a bowl and whisk until smooth.
2. Heat the olive oil in a non-stick skillet over medium heat.
3. Pour in the egg mixture and cook until the edges start to set (about 2 minutes).
4. Add the flaked tuna, salt, and pepper. Stir gently to distribute evenly.
5. Use a spatula to fold the omelette in half. Cook for an additional minute or until the eggs are almost set.
6. Slide onto a plate and serve hot.
Cooking Time: 4-5 minutes
Tuna Quinoa Power Bowl
Boost your energy with this protein-packed Tuna Quinoa Power Bowl, a flavorful and nutritious meal perfect for a quick lunch or dinner.
Ingredients:
– 1 cup cooked quinoa
– 1 can of tuna (drained and flaked)
– 1/2 cup diced red bell pepper
– 1/4 cup chopped fresh cilantro
– 2 tablespoons lemon juice
– 1 teaspoon olive oil
– Salt and pepper to taste
– Optional: sliced avocado, cherry tomatoes, or feta cheese for added flavor
Instructions:
1. Cook quinoa according to package instructions.
2. In a medium bowl, mix tuna, red bell pepper, cilantro, lemon juice, and olive oil.
3. Combine cooked quinoa with the tuna mixture.
4. Season with salt and pepper to taste.
5. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 10-15 minutes (including cooking quinoa)
Garlic Butter Tuna Steak
Elevate your seafood game with this flavorful and aromatic garlic butter tuna steak recipe. Perfectly cooked tuna paired with a rich and savory garlic butter sauce makes for a decadent treat.
Ingredients:
– 4 tuna steaks (6 oz each)
– 2 cloves of garlic, minced
– 1/2 cup unsalted butter, softened
– 2 lemons, juiced
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small saucepan, melt the butter over medium heat. Add minced garlic and cook for 1 minute.
3. Place tuna steaks on a baking sheet lined with parchment paper.
4. Brush the garlic butter mixture evenly onto both sides of the tuna steaks.
5. Season with salt and pepper to taste.
6. Bake for 8-10 minutes or until cooked through.
7. Remove from oven and squeeze lemon juice over the top.
8. Garnish with chopped parsley, if desired.
Cooking Time: 8-10 minutes
Tuna and Egg White Scramble
This simple and healthy breakfast recipe combines the omega-3 richness of tuna with the protein boost of egg whites. Perfect for a quick morning meal or post-workout snack.
Ingredients:
– 1 can of tuna in water (drained)
– 2 large egg whites
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: chopped scallions, lemon wedges, and/or toast for serving
Instructions:
1. Crack the egg whites into a bowl and whisk until frothy.
2. Heat the olive oil in a non-stick skillet over medium-high heat.
3. Pour in the egg mixture and scramble until cooked through (about 3-4 minutes).
4. Add the drained tuna to the eggs and stir gently to combine.
5. Season with salt and pepper to taste.
6. Serve hot, garnished with chopped scallions and lemon wedges if desired.
Cooking Time: 10-12 minutes
Mediterranean Tuna Salad
Experience the flavors of the Mediterranean with this refreshing tuna salad, featuring juicy tuna, crunchy veggies, and tangy feta cheese.
Ingredients:
– 1 can of albacore tuna (drained and flaked)
– 1/2 cup of Kalamata olives, pitted
– 1/2 cup of artichoke hearts, canned or marinated in olive oil
– 1/4 cup of crumbled feta cheese
– 1/4 cup of red onion, thinly sliced
– 1/4 cup of fresh parsley, chopped
– 2 tablespoons of lemon juice
– Salt and pepper to taste
Instructions:
1. In a medium-sized bowl, combine the flaked tuna, olives, artichoke hearts, feta cheese, red onion, and parsley.
2. Squeeze the lemon juice over the mixture and toss gently to combine.
3. Season with salt and pepper to taste.
4. Cover and refrigerate for at least 30 minutes to allow the flavors to meld together.
Cooking Time: None! This salad is ready in no time.
Tuna and Black Bean Lettuce Wraps
These wraps combine the creamy richness of tuna with the earthy flavor of black beans, all wrapped up in crisp lettuce leaves.
Ingredients:
– 1 can of black beans, drained and rinsed
– 1 can of tuna in water, drained and flaked
– 2 tablespoons of olive oil
– 1 tablespoon of lime juice
– 1 teaspoon of cumin
– Salt and pepper to taste
– 4-6 lettuce leaves
– Optional toppings: diced tomatoes, shredded cheese, avocado slices
Instructions:
1. In a medium bowl, mix together black beans, tuna, olive oil, lime juice, and cumin.
2. Season with salt and pepper to taste.
3. Spoon about 1/4 cup of the tuna-black bean mixture onto a lettuce leaf.
4. Add your choice of optional toppings, if using.
5. Fold the lettuce leaf in half to enclose the filling.
6. Serve immediately.
Cooking Time: 5 minutes
Tuna Stuffed Sweet Potatoes
A creative twist on traditional sweet potato recipes, this dish combines the natural sweetness of sweet potatoes with the savory flavor of tuna.
Ingredients:
– 4 large sweet potatoes
– 1 can of tuna (drained and flaked)
– 1/2 cup of breadcrumbs
– 1 tablespoon of olive oil
– Salt and pepper to taste
– Optional: chopped green onions or cheddar cheese for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Bake the sweet potatoes for 45-50 minutes, or until soft.
3. While the sweet potatoes are baking, mix the tuna with breadcrumbs and olive oil in a bowl.
4. Once the sweet potatoes are cooked, slice them in half lengthwise and scoop out some of the flesh to make room for the filling.
5. Stuff each sweet potato with the tuna mixture and season with salt and pepper.
6. Serve warm, garnished with chopped green onions or cheddar cheese if desired.
Cooking Time: 45-50 minutes (sweet potatoes) + 10-15 minutes (assembling)
Tuna and Spinach Protein Pancakes
Start your day with a protein-packed breakfast that’s not only delicious but also packed with nutrients. These Tuna and Spinach Protein Pancakes are an innovative way to incorporate fish and greens into your morning meal.
Ingredients:
– 1 can of tuna (drained and flaked)
– 1 cup frozen spinach, thawed and drained
– 2 cups rolled oats
– 1 large egg
– 1/4 cup plain Greek yogurt
– 1 tablespoon honey
– 1/4 teaspoon baking powder
– Salt to taste
Instructions:
1. In a bowl, combine tuna, spinach, oats, egg, Greek yogurt, and honey. Mix well.
2. Add baking powder and salt; stir until combined.
3. Heat a non-stick skillet or griddle over medium heat.
4. Drop 1/4 cup of the mixture onto the pan for each pancake.
5. Cook for 2-3 minutes or until bubbles appear on surface. Flip and cook for another minute.
Cooking Time: 10-12 minutes (depending on number of pancakes)
Lemon Herb Tuna Patties
A refreshing twist on traditional tuna patties, this recipe combines the brightness of lemon and herbs with the simplicity of a pan-seared patty. Perfect for a quick and healthy lunch or dinner.
Ingredients:
– 1 can of tuna in water (drained)
– 1/4 cup finely chopped fresh parsley
– 2 tablespoons freshly squeezed lemon juice
– 1 tablespoon olive oil
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1 egg, lightly beaten
– 1 tablespoon whole wheat breadcrumbs
– Lemon wedges and chopped fresh herbs for garnish (optional)
Instructions:
1. In a medium bowl, combine tuna, parsley, lemon juice, olive oil, salt, and pepper. Mix well until combined.
2. Add the egg and mix until the mixture is sticky and holds together when formed into a patty.
3. Divide the mixture into 4 equal portions and shape each portion into a patty.
4. Coat each patty with breadcrumbs.
5. Heat a non-stick skillet or griddle over medium heat. Cook the patties for 3-4 minutes per side, until golden brown and cooked through.
6. Serve warm, garnished with lemon wedges and chopped fresh herbs if desired.
Cooking Time: 12-15 minutes
Tuna and Cottage Cheese Dip
A creamy and protein-packed dip perfect for snacking or as a side dish for your next gathering. This recipe combines the richness of tuna with the tanginess of cottage cheese, all within a few simple steps.
Ingredients:
– 1 (5 oz) can of tuna in water, drained
– 8 oz cottage cheese
– 2 tablespoons mayonnaise
– 1 tablespoon chopped fresh parsley
– Salt and pepper to taste
Instructions:
1. In a medium-sized bowl, mix together the tuna, cottage cheese, mayonnaise, and parsley until well combined.
2. Season with salt and pepper to your liking.
3. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
4. Serve chilled or at room temperature.
Cooking Time:
– Prep time: 5-7 minutes
– Total time: 35-40 minutes (including chilling)
Tuna and Edamame Stir-Fry
A quick and flavorful stir-fry that combines the richness of tuna with the nutty taste of edamame, perfect for a weeknight dinner or lunch.
Ingredients:
– 1 can of tuna (drained and flaked)
– 1 cup of edamame (frozen, thawed)
– 2 tablespoons of vegetable oil
– 1 small onion (chopped)
– 2 cloves of garlic (minced)
– 1 tablespoon of soy sauce
– Salt and pepper to taste
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the chopped onion and cook for 2-3 minutes until softened.
3. Add the minced garlic and cook for another minute, until fragrant.
4. Add the edamame and cook for 2-3 minutes, until tender.
5. Add the flaked tuna and stir-fry for 1-2 minutes, until combined with the edamame and vegetables.
6. Season with soy sauce, salt, and pepper to taste.
Cooking Time: 10-12 minutes
High-Protein Tuna Pasta
A quick and satisfying meal that combines the protein-packed power of tuna with the comfort of pasta. This recipe is perfect for a busy day or a post-workout snack.
Ingredients:
– 8 oz (225g) whole wheat spaghetti
– 1 can (5 oz/140g) of tuna in water, drained and flaked
– 2 tbsp (30ml) olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 cup (115g) frozen peas and carrots
– 1 tsp dried basil
– Salt and pepper to taste
– 1/4 cup (30g) grated Parmesan cheese
Instructions:
1. Cook spaghetti according to package instructions until al dente.
2. In a large skillet, heat olive oil over medium-high. Add chopped onion and cook for 3-4 minutes or until translucent.
3. Add garlic, tuna, peas and carrots, and basil. Stir well to combine.
4. Combine cooked spaghetti with the tuna mixture. Season with salt and pepper to taste.
5. Top with Parmesan cheese and serve hot.
Cooking Time: 15-20 minutes
Tuna and Greek Yogurt Wrap
A refreshing twist on traditional tuna salad, this recipe combines the protein-packed power of tuna with the creamy richness of Greek yogurt, all wrapped up in a crispy whole wheat tortilla.
Ingredients:
– 1 can of tuna (drained and flaked)
– 1/2 cup Greek yogurt
– 1 tablespoon lemon juice
– 1/4 teaspoon salt
– 1/4 teaspoon black pepper
– 1 large flour tortilla
– 1/4 cup chopped cucumber
– 1/4 cup sliced red bell pepper
Instructions:
1. In a medium-sized bowl, combine the tuna, Greek yogurt, lemon juice, salt, and black pepper. Mix until well combined.
2. Lay the tortilla flat on a clean surface. Spoon the tuna mixture onto one half of the tortilla, leaving a 1-inch border around the edges.
3. Top the tuna with chopped cucumber and sliced red bell pepper.
4. Fold the other half of the tortilla over the filling to create a half-moon shape.
5. Serve immediately and enjoy!
Cooking Time: 5 minutes
Tuna and Lentil Soup
This comforting soup is a great way to warm up on a chilly day. Packed with protein, fiber, and nutrients from tuna and lentils, it’s also a nutritious and filling meal option.
Ingredients:
– 1 can of tuna in water (drained)
– 1 cup of red or green lentils, rinsed and drained
– 2 cups of vegetable broth
– 1 onion, chopped
– 2 cloves of garlic, minced
– 1 carrot, chopped
– 1 celery stalk, chopped
– 1 can of diced tomatoes
– 1 teaspoon of dried thyme
– Salt and pepper to taste
Instructions:
1. In a large pot, sauté the onion, garlic, carrot, and celery in a little water until softened.
2. Add the lentils, vegetable broth, tuna, diced tomatoes, and thyme. Season with salt and pepper to taste.
3. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the lentils are tender.
4. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 45-50 minutes
Tuna and Egg Salad Sandwich
A classic combination of flavors and textures, this tuna and egg salad sandwich is a quick and easy meal or snack that’s perfect for any time of day.
Ingredients:
– 1 can of tuna (drained and flaked)
– 2 hard-boiled eggs, diced
– 1/4 cup mayonnaise
– 1 tablespoon chopped fresh parsley
– Salt and pepper to taste
– 4 slices of bread (white or whole wheat)
Instructions:
1. In a medium-sized bowl, combine the tuna, eggs, mayonnaise, and parsley. Mix until well combined.
2. Season with salt and pepper to taste.
3. Lay two slices of bread on a flat surface.
4. Spoon about 1/4 cup of the tuna-egg mixture onto each slice of bread.
5. Top with another slice of bread to form a sandwich.
6. Cut in half, if desired.
Cooking Time: None! This recipe is ready in just a few minutes.
Tuna and Broccoli Casserole
This classic casserole recipe is a staple for busy families and individuals alike. With its rich tuna flavor, crunchy broccoli, and creamy sauce, it’s sure to become a weeknight favorite.
Ingredients:
– 1 (12 oz) can of tuna in water, drained and flaked
– 2 cups of steamed broccoli florets
– 1 cup of cream of mushroom soup
– 1/2 cup of milk
– 1/4 cup of shredded cheddar cheese
– 1 tablespoon of butter
– 1 cup of panko breadcrumbs
– Salt and pepper to taste
Instructions:
1. Preheat oven to 350°F (180°C).
2. In a large mixing bowl, combine tuna, broccoli, cream of mushroom soup, milk, and shredded cheese.
3. Mix well until all ingredients are fully incorporated.
4. Grease a 9×13 inch baking dish with butter.
5. Add the tuna mixture and top with panko breadcrumbs.
6. Bake for 25-30 minutes or until golden brown.
Cooking Time: 25-30 minutes
Tuna and Cauliflower Rice Bowl
A simple and healthy recipe that combines the flavors of tuna, cauliflower rice, and Asian-inspired seasonings.
Ingredients:
– 1 can of tuna (drained and flaked)
– 1 head of cauliflower
– 2 tablespoons of olive oil
– 1 tablespoon of soy sauce
– 1 tablespoon of honey
– 1 teaspoon of sesame oil
– Salt and pepper to taste
– Optional: chopped green onions, toasted sesame seeds for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse the cauliflower and remove leaves and stem. Pulse in a food processor until it resembles rice.
3. In a large skillet, heat the olive oil over medium-high heat. Add the cauliflower “rice” and cook for 4-5 minutes or until tender.
4. In a separate bowl, whisk together soy sauce, honey, and sesame oil.
5. Add the flaked tuna to the skillet with the cauliflower rice and stir to combine.
6. Pour the soy-honey mixture over the tuna and cauliflower. Cook for an additional 2-3 minutes or until heated through.
7. Season with salt and pepper to taste.
8. Serve hot, garnished with chopped green onions and toasted sesame seeds if desired.
Cooking Time: Approximately 15-20 minutes.
Tuna and Almond Stuffed Tomatoes
This recipe combines the savory flavor of tuna with the crunch of almonds and sweetness of fresh tomatoes, making for a delightful and healthy snack or light meal.
Ingredients:
– 4 large tomatoes
– 1 can of tuna in water (drained)
– 1/2 cup of sliced almonds
– 1 tablespoon of olive oil
– Salt and pepper to taste
– Optional: chopped fresh parsley or basil for garnish
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the tomatoes and scoop out the insides, leaving a shell.
3. In a bowl, mix together the tuna, almonds, and olive oil.
4. Stuff each tomato with the tuna mixture, dividing it evenly among the four tomatoes.
5. Season with salt and pepper to taste.
6. Place the stuffed tomatoes on a baking sheet lined with parchment paper.
7. Bake for 20-25 minutes, or until the tomatoes are tender.
Cooking Time: 20-25 minutes
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