Healthy Recipes
Put this pantry staple to work with these simple side, lunch, and dinner ideas.
![7 Healthy Recipes to Make With Canned Tuna (1) 7 Healthy Recipes to Make With Canned Tuna (1)](https://i0.wp.com/images.everydayhealth.com/images/everydayhealth/gcms/kelly-kennedy-bio-400.jpg?w=48&h=48)
By
Kelly Kennedy, RDN, LDN
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by
Lynn Grieger, RDN, CDCES
![7 Healthy Recipes to Make With Canned Tuna (3) 7 Healthy Recipes to Make With Canned Tuna (3)](https://i0.wp.com/images.everydayhealth.com/images/diet-nutrition/healthy-recipes/canned-tuna-recipes-that-are-good-for-you-00-intro-1440x810.jpg?sfvrsn=99217c44_5)
Pair tuna with fresh produce for a nutritious dish.
The tuna sandwich is a lunchtime staple and for good reasons. Canned tuna is shelf-stable, relatively affordable, and it's even a sustainable source of protein when you opt for products with the MSC blue fish label, as the Marine Stewardship Council notes.
Also, while the 2020–2025 U.S. Dietary Guidelines for Americans recommend that adults get at least 8 ounces (oz) of fish per week, theU.S. Department of Agriculture (USDA)points out that the average American adult is getting only about one-third of that amount.
If grilling salmon or whipping up some fish tacos feels overwhelming to you, canned tuna can be a simpler way to add more fish to your plate.
That said, the typical tuna salad sandwich is far from perfect. The health benefits can be negated if you load up with mayonnaise, for example, because that condiment is high in saturated fat. You’ll find about 1.6 grams (g) of this unhealthy fat per tablespoon according to the USDA. That’s about 12 percent of the daily recommended limit set forth by the American Heart Association— in just one tablespoon! Sans mayo, tuna can be a naturally healthy choice replete with protein — there are 22 grams (g) in a 3 oz serving, according to data from the USDA. What’s more, tuna contains primarily healthy, unsaturated fat.
What to Consider When Choosing a Canned Tuna
In the grocery store, you may find the tuna aisle overwhelming. Which can should you reach for? Here’s what to keep in mind.
Variety
The EPA and FDA list light tuna as the best choice. That’s because it’s lower in mercury than other varieties of tuna such as white and albacore, according to theEnvironmental Defense Fund. Mercury is an element that occurs both naturally and as an industrial byproduct and it can have negative implications on health, especially for women who are pregnant or breastfeeding and young children. Yet even these groups can enjoy canned light tuna three or more times per month, depending on age. If the fear of getting too much mercury keeps you from eating fish very often, let us persuade you. According to the Harvard T.H. Chan School of Public Health, 1 to 2 servings of low-mercury fish may reduce the risk of death from heart disease by 36 percent.
You’ll also see tuna available in chunk and solid white albacore tuna. The terms “chunk” and “solid” refer to the size of the pieces of tuna in the can. Solid will have larger, firmer pieces of fish and chunk will be smaller flakes of fish, according to Bumblebee.
What It’s Packed In
You’ll find canned tuna packed in oil or water.
The water-packed version is lower in calories and is the kind most dietitians recommend.
If you opt for oil-packed tuna, be sure to check what kind of oil is used. Many brands will use the cheapest oils (such as soybean oil) to pack tuna — and that translates to fewer healthy fats for you. For example, while 1 tablespoon of extra-virgin olive oil contains 10 g heart-healthy monounsaturated fats, you’ll find only 3.1 g in the same serving of soybean oil, according to the USDA. One of the healthiest choices is canned tuna packed in extra-virgin olive oil, which is loaded with heart-healthy monounsaturated fats (per the USDA). Keep in mind, though, that this option may be pricier than canned tuna packed in other oils or water.
Other Ways to Buy Tuna
Besides in a can, you can find tuna in a jar or pouch. Some pouched varieties are even seasoned for an easy grab-and-go protein source. Unseasoned pouched tuna usually comes packed in water. On the other hand, jarred tuna tends to be packed in water or oil.
Fresh tuna is also available at the fish counter, and you’ll find it’s almost identical to canned tuna nutritionally. According to data from the USDA, a 3 oz serving of fresh yellowfin tuna contains 93 calories, 21 g protein, 0 g carbohydrates, 0.4 g fat, and 38 mg sodium. Of course, unlike canned tuna, fresh tuna should be cooked before you eat it (unless it’s sushi grade). It also needs to be stored in the refrigerator and consumed within one to two days, per Clemson Cooperative Extension.
With those healthy options in mind, choose the type of tuna that fits your needs. Then enjoy these creative and healthy tuna recipes that are quick and easy enough to make at work, whether that’s in your own kitchen or at the office.
You’ll even find that these recipes have only five main ingredients (not counting seasonings, oil, and vinegar) and they’re all ingredients you may already have on hand! How’s that for easy?
1
Anjelika Gretskaia/Adobe Stock
Open-Faced Tuna Melt Sandwich
Yes, you can improve on a classic. Take the tuna melt. Here we use some simple seasonings to boost the flavor. Then we add a layer of leafy green arugula for a peppery flavor and light crunch. Top it off with a touch of cheese and some tomatoes if you have them. The foundation for this sandwich is a piece of whole-wheat breador whole-grain bread, which offers more fiber than white bread, according to the U.S. Department of Agriculture. Use one slice of bread per serving.
contains Dairy, Fin fish, Wheat
4.9 out of 10 reviews
SERVES
4
CALORIES PER SERVING
308
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
5 min
COOK TIME
5 min
TOTAL TIME
10 min
Ingredients
1 small whole-wheat baguette, sliced into 16 ½" thick slices
3 5-oz cans tuna, canned in water, no salt added, drained
2 tbsp Italian salad dressing or olive oil and vinegar
1 pinch kosher salt
1 pinch freshly ground black pepper
¾ cup shredded cheddar cheese
¾ cup fresh arugula or other leafy green
Directions
1 Preheat oven to 375 degrees F.
2 Lay baguette slices in a single layer on a baking sheet. Place in preheated oven and toast until bread is lightly golden brown, about 2 minutes.
3 Meanwhile, place tuna, salad dressing, salt, and pepper in a small mixing bowl and stir to combine. Divide tuna mixture evenly between bread pieces.
4 Top each with a sprinkle of cheese and place back into oven until tuna is heated through and cheese is melted.
5 Top with arugula and serve.
Nutrition Facts
Amount per serving
Serving size4 rounds
calories
308
total fat
11g
saturated fat
4.4g
protein
30g
carbohydrates
21g
fiber
0.1g
sugar
3.5g
added sugar
0g
sodium
410mg
TAGS:
Dairy, Fin fish, Wheat, Mediterranean, High-Protein, Quick & Easy, Lunch, Low-Calorie
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2
James Pearsell/Getty Images
Whole-Wheat Tuna Wrap
Mayonnaise — and too much of it — has given the traditional tuna salad a not-so-great reputation. We've changed that with this nutritious recipe that combines white wine vinegar and heart-healthy olive oil to produce a tasty meal. Add vegetables to the mix. Then roll it ina whole-wheat wrap and you'll add more than 5 grams (g) of fiber per serving, according to the Mayo Clinic.
contains Fin fish, Wheat
4.5 out of 12 reviews
SERVES
2
CALORIES PER SERVING
463
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
10 min
TOTAL TIME
10 min
Ingredients
2 5-oz cans tuna, canned in water, no salt added, drained
3 tbsp white wine vinegar
2 tbsp extra-virgin olive oil
¼ cup pitted black olives, chopped
1 pinch kosher salt
1 pinch freshly ground black pepper
2 whole-wheat tortillas
2 cups lettuce of your choice (the darker, the better)
1 medium tomato, chopped
Directions
1 In a small bowl, place tuna, vinegar, olive oil, olives, salt, and pepper. Gently stir to combine.
2 Lay tortillas flat and fill each one with half of the tuna mixture. Top each with half of lettuce and tomatoes and roll wrap closed.
Nutrition Facts
Amount per serving
calories
463
total fat
26g
saturated fat
5.5g
protein
33g
carbohydrates
25g
fiber
5.2g
sugar
3.1g
added sugar
1g
sodium
666mg
TAGS:
Fin fish, Wheat, Mediterranean, High-Fiber, High-Protein, Quick & Easy, Lunch
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3
Shutterstock
Tuna and Avocado Toast
Move over, plain avocado toast! This simple combination is easy enough to put together in any office or home kitchen, but the flavor will not disappoint, nor will the nutrition, for that matter. According to theUSDA, avocado is a source of heart-healthy monounsaturated fats and the whole-grain toast offers healthy carbohydrates and fiber.
contains Fin fish, Wheat
4.6 out of 14 reviews
SERVES
2
CALORIES PER SERVING
354
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
5 min
COOK TIME
3 min
TOTAL TIME
8 min
Ingredients
4 small slices whole wheat bread
1 ripe avocado
2 tsp fresh lemon juice or bottled
¼ tsp kosher salt
⅛ tsp freshly ground black pepper
1, 5-oz can tuna, canned in water, no salt added, drained
2 tbsp red onion, finely chopped
hot sauce, to taste (optional)
Directions
1 Place the bread in a toaster oven and toast until lightly browned, about 3 minutes.
2 Meanwhile, Place the avocado, lemon juice, salt, and pepper in a medium bowl. Mash the ingredients together with a fork. Evenly divide the avocado mixture between the toast. Top with the tuna, onion, and hot sauce, if desired. Serve immediately.
Nutrition Facts
Amount per serving
calories
354
total fat
16g
saturated fat
2.5g
protein
22g
carbohydrates
35g
fiber
8.8g
sugar
4.8g
added sugar
4g
sodium
471mg
TAGS:
Fin fish, Wheat, Heart-Healthy, Diabetes-Friendly, Anti-Inflammatory, Mediterranean, High-Fiber, Quick & Easy, Lunch, Cholesterol-Conscious
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4
Getty Images
Tuna Pasta Salad
Leftover pasta gets turned into a quick and nutritious lunch with the addition of a few other ingredients. The protein in tuna makes this meal satiating, meaning it will keep you feeling fuller for longer than pasta alone. Tomatoes, olives, and fresh basil add color, nutrition, and a delightful flavor combination to this lunch (or dinner) that’s sure to become a go-to on any busy workday.
contains Fin fish, Wheat
5.0 out of 4 reviews
SERVES
1
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
10 min
TOTAL TIME
10 min
Ingredients
1½ cups cooked whole-wheat pasta
1 5-oz can tuna, canned in water, no salt added, drained
10 small pitted black olives
½ cup cherry tomatoes, halved
2 tbsp white wine vinegar
1 pinch kosher salt
1 pinch freshly ground black pepper
Fresh basil, for garnish (optional)
Directions
1 Place all of the ingredients except for the basil into a serving bowl and toss gently to evenly coat the pasta and tuna.
2 Garnish with basil, if desired, just before serving.
Nutrition Facts
Amount per serving
calories
501
total fat
13g
saturated fat
2.6g
protein
39g
carbohydrates
58g
fiber
2g
sugar
3.3g
added sugar
0g
sodium
618mg
TAGS:
Fin fish, Wheat, Mediterranean, Anti-Inflammatory, High-Protein, Quick & Easy, Lunch
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5
Burcu Atalay Tankut/Getty Images
Simple Nicoise Salad
A traditional niçoise salad contains a long list of ingredients, which can get pricey. With this quick and easy recipe we've pared down the number of ingredients to only five while achieving a similar flavor. The good news is you probably have the ingredients you need for this delicious salad in your kitchen.
contains Fin fish, Eggs
4.8 out of 20 reviews
SERVES
1
CALORIES PER SERVING
550
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
10 min
TOTAL TIME
10 min
Ingredients
3 cups mesclun lettuce
1 5-oz can tuna, canned in water, no salt added, drained
3 campari tomatoes, quartered
2 hard-boiled eggs, halved
1 tbsp sliced red onion (optional)
1 tbsp extra-virgin olive oil
2 tbsp fresh lemon juice
1 pinch kosher salt
1 pinch freshly ground black pepper
Directions
1 Place lettuce in a serving bowl and top with tuna, tomatoes, eggs, and onions (if using).
2 In a small bowl, whisk togetherolive oil, lemon juice, salt, and pepper. Pour dressing over salad and serve.
Nutrition Facts
Amount per serving
calories
550
total fat
32g
saturated fat
7.3g
protein
45g
carbohydrates
14g
fiber
3.4g
sugar
9.1g
added sugar
0g
sodium
509mg
TAGS:
Fin fish, Eggs, Mediterranean, Gluten-free, Anti-Inflammatory, Paleo Diet, Whole30 Diet, High-Protein, Low-Carbohydrate, Lunch, Quick & Easy
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6
Oksana Kiian/Getty Images
Tuna-Stuffed Avocados
An avocado makes the perfect bowl for serving up a deliciously simple meal. This creative take on traditional tuna salad uses Greek yogurt in place of mayonnaise for a meal that’s lower in unhealthy saturated fats while also being higher in protein and fiber, according to theUSDA. Greek yogurt adds a bright and tangy flavor in contrast to the mild flavor of mayonnaise, but you’ll find it provides a similar creamy mouthfeel to this tuna salad. Plus, at 10 grams of fiber per serving, you’ll be about one-third of the way toward your daily fiber needs — not too shabby!
contains Dairy, Fin fish
4.8 out of 20 reviews
SERVES
1
CALORIES PER SERVING
461
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
10 min
TOTAL TIME
10 min
Ingredients
1 ripe avocado, halved lengthwise, pit removed
1, 5-oz can tuna, canned in water, no salt added, drained
2 tbsp chopped red onion
3 tbsp chopped celery
3 tbsp lowfat Greek yogurt
¼ tsp kosher salt
⅛ tsp freshly ground black pepper
Directions
1 Place the avocado halves on a serving plate.
2 In a mixing bowl, combine the remaining ingredients and stir until well combined. Carefully scoop the mixture into the avocado halves and enjoy!
Nutrition Facts
Amount per serving
calories
461
total fat
29g
saturated fat
5.6g
protein
37g
carbohydrates
16g
fiber
10g
sugar
3.2g
added sugar
0g
sodium
554mg
TAGS:
Dairy, Fin fish, Anti-Inflammatory, Mediterranean, Gluten-free, Paleo Diet, Whole30 Diet, High-Fiber, High-Protein, Low-Carbohydrate, Quick & Easy, Lunch
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7
Nataliya Arzamasova/Shutterstock
Tuna-Stuffed Deviled Eggs
Deviled eggs are another food with a bad reputation that actually has a lot of potential to be healthy. In place of mayonnaise, we’ve added Greek yogurt to lower the calories and fat while upping the protein, according to data from the USDA. Tuna gets mixed into the deviled egg filling as well for a delicious combination that can serve as a lunch or appetizer!
contains Dairy, Eggs, Fin fish
5.0 out of 14 reviews
SERVES
2
CALORIES PER SERVING
305
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
15 min
TOTAL TIME
15 min
Ingredients
5 large eggs, hard-boiled
1, 5-oz can tuna, canned in water, no salt added, drained
2 tbsp plain, lowfat Greek yogurt
1 tbsp mustard
1 tbsp chopped dill pickles
2 tsp finely chopped fresh parsley (plus more for garnish)
1 pinch ground paprika, for garnish (optional)
Directions
1 Slice the eggs in half lengthwise. Carefully place the yolks into a mixing bowl and put the whites on a serving dish.
2 Gently mash the egg yolks with the back of a fork. To the bowl with the yolks, add the tuna, yogurt, mustard, pickles, and parsley. Stir to evenly combine.
3 Gently place the tuna filling into each of the egg white halves and serve.
Nutrition Facts
Amount per serving
Serving size5 pieces
calories
305
total fat
18g
saturated fat
5.3g
protein
32g
carbohydrates
3g
fiber
0.4g
sugar
2.1g
added sugar
0g
sodium
395mg
TAGS:
Dairy, Eggs, Fin fish, Diabetes-Friendly, Gluten-free, Low-Carbohydrate, Lunch, Appetizer